Are you interested in trying Intermittent Fasting (IF)?
You’re not sure what it is but if it involves losing weight, you’re interested?
Let’s first define IF:
In general, it’s the idea of allowing yourself to eat for a certain period of time during a 24-hour period and during the rest of the time you are fasting/not eating.
Now, when you think about it, you are really already doing this, correct?
Let’s say you go to bed at 10 pm and you wake up at 5 am.
Technically you fasted while you were asleep.
Not only that but if you didn’t snack before going to bed then whenever you ate your last meal/snack is when you started fasting.
So with the example above, you fasted for a minimum of seven hours and had a period of 17 hours to eat.
During IF, you’ll want to switch that as much as you can.
For example, currently, I eat during a six-hour window and fast 18 hours.
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Intermittent Fasting Variations
Now, there are lots of different versions and varieties to try but the three most common you hear about are:
- 16/8 – what I try to do
- 5:2 – eat regularly 5 days out of the week and fast for the other two
- Fasting for 24 hours once or twice a week
Depending on who you are, what you’re trying to accomplish, how motivated and disciplined you are will help you determine which one could work best for you.
I am a self-proclaimed foodie.
I love food!!!
And yes sweets can sometimes be a huge part of that.
So for me, not eating for a whole day is not something I’m completely interested in.
Plus, I’ve realized I love breakfast (but for not so good reasons, which include bagels and pancakes) but not so much a fan of lunch.
The idea of not eating until lunchtime then gave me the chance to really enjoy what I was having rather than just eating because it was lunchtime.
If you’ve read any of my other Health posts, you already know that my weight has yo-yoed for many years.
I’ve successfully lost weight three times in my life just to gain it back.
This time, again, I’ve vowed that no matter what, once I lose it, I WILL NOT gain it back.
With that said I’m still in the process of losing, which, once I get into the groove of it is always ‘easy’ compared to, obviously, the maintenance!
This time around I’m trying IF and eating low carb.
Intermittent Fast and eating Low Carb
For me, I’m following WebMD’s guidelines that state that up to 30% of calories can come from carbs and still be considered eating low carb.
Please note – I am not a doctor and am only sharing my experience and my situation.
To help me figure this out I’ve been doing my best to track my food intake with my Samsung Health App.
I realize it’s not 100% accurate since sometimes I can’t always find a matching item but I feel like it still gives me a close enough guesstimate.
As of this post, and know I’m only on my second month but I wanted to share with you my success.
First, though, let me give you some reference points.
Partially so you can ‘compare’ yourself only to see how your results will differ from mine.
But also to understand we all start at different places and that sometimes what’s important is to start.
- I’m in my 40’s.
- I started just under 200 pounds.
- I’ve dieted/lifted weights/exercised off and on for 20+ years.
- I have one child whose five.
Intermittent Fasting: My Results
In three weeks I lost nine and a half pounds!
Yup, you read that right 🙂
Nine and a half pounds.
But, just to remind you, your first month you will almost always lose the most weight.
Not only is your body adjusting to the new way your eating but hopefully you’re also working out which is new too.
Plus, the more weight you need to lose the easier it will be in the beginning.
So the truth will come out in the coming months.
I will either continue to be as successful or if it is simply the beginning syndrome.
But, in case you’re curious about what I did, I’ll share.
Intermittent Fasting: The Process
Intermittent Fasting Method
I chose the 16:8 method.
We normally finish eating dinner around 6 pm.
That means only waiting until 10 am to eat in the morning.
Sometimes I can make it until 12 noon which helps give me a larger fasting window.
Food
In the mornings I’ll have tea with apple cider vinegar and lemon juice with a dash of cayenne pepper.
For lunch, I do my best to have protein and vegetables.
Sometimes as an alternative I’d have a protein shake.
Sometimes I’ll sneak in a bit of carbs, depending on what we’re having for dinner.
I will almost always have an afternoon snack depending on how big my lunch was.
Typically it’ll be a serving of raw almonds or a tbsp of peanut butter.
Anything that will help add protein to the day.
Dinner is similar to lunch, protein and vegetables.
There are times when I find I need to use a scale.
It really is helpful when the serving size is in grams or ounces rather than pieces.
Lots and lots of water throughout the day!
Stay hydrated!
Note: I give myself a ‘splurge’ day once a week.
Nothing is off-limits.
No amount of food is off-limits.
I allow myself to treat myself so although I may feel hungry at times throughout the week I know I have something to look forward to on my splurge day.
Related Post: Carnivore Diet
Exercise
I started with about 10 minutes a day, three to five times a week.
Some days included weights.
Other days were more aerobic.
Every, or every other week, I add another five minutes.
As of writing this post, I try to get in between 20 and 30 minutes of exercise four to five times a week.
Again, I try my hardest to alternate weights and aerobics.
Did you know that lifting weights is very important to your health and hopeful weight loss?
Lifting weights helps strengthen your bones.
The muscles you gain from lifting helps burn more fat even during rest time.
I have only been using four-pound weights.
Especially if you’re just starting out you don’t need much!
If nothing else walk.
Walk around your house, around your room, do your stairs.
It doesn’t have to be expensive or complicated.
Do some squats.
Grab some cans from your pantry and do some bicep curls.
Get on YouTube and find a beginner’s workout.
Related Post: Plank Challenge
Intermittent Fasting: Support
Here are some things I learned:
- I had to make it a point to stop thinking about food.
- Starting and being consistent is key.
- Yes, there were times I was hungry but I knew that meant I was losing weight.
- I feel better when I’m eating better and working out.
And here’s one of the biggest things:
Yes, as much as I’m trying to lose weight, my goal is to eat better and exercise.
I am doing those things pretty consistently each week.
So I feel great.
I’m not counting down to when I’ve finally lost all my weight.
I’m celebrating each day/week that I’m eating right and working out.
It’s a huge mind-shift for me.
Focusing on the now and not what might be in the future.
Granted, I hope I’m losing weight and yes, I’m weighing myself, but only once a month.
I don’t want it to be my sole focus.
In Conclusion
I hope this gives you some inspiration to try intermittent fasting.
Or at least to get moving a little more in your daily life and trying to eat better 🙂