I’ve beed experimenting with intermittent fasting for about 3 months. Between intermittent fasting 4-5 times a week and evening swims i’ve lost a little bit of weight. I honestly feel a lot more focused during the day when I fast. That primal hunger urge keeps me focused and a tad on edge, in a good way. Like if a tiger tries to attack me, I’d be quick and I’d be ready. Tiger is going down.
Let me preface this blog by saying I’m not giving medical advice, and talk with your doctor about what options are best for you. This is literally what I did. I went to my doctor, had a check up, did the blood work and collectively decided on a plan. No, my doctor did not tell me to fast. He said find something you can stick to, everything in moderation, alcohol on special occasions ONLY and never ever drink fruit juice. True Story.
First and foremost I download the app called ZERO. ( Its free)
The app tracks your fasting schedule accurately and cheers you on with updates and countdowns.
My Fasting schedule is usually the 16:8, Fasting for 16 hours, eating window 8. There are other options, 20/4, 36 hour, circadian rhythm. 16:8 makes sense for me and my schedule but everyone is different.
During the eating window, I usually have 1 meal and 2 snacks, and a little dessert. This works out well because I don’t do well with restricting. I try and make my 1 meal pretty hearty and always include some veggies and if I can, I keep it relatively low carb. With the dessert, I try to not go too crazy, Halo top, raspberries and whipped cream, a couple of macaroons. Small and satisfying. Telling myself I can’t have dessert makes me want to hide under the bed and eat chocolate cake. Telling myself I can eat anything I want keeps me sane. This allows me to eat out with my family and have a couple bites of dessert guilt free.
During the fasting window, I’ll have 2 sometimes 3 cups of coffee. Now, the traditional intermittent fasting “rules” are only black coffee and water. I do it a little differently based upon research and trial and error.
I will add a splash of heavy whipping cream and sometimes a little stevia to my coffee. If this prolongs the fast, I think it’s ok. Mind you, theres no sugar in either of these, because of this, your blood sugar is stabilized. I also drink 2 to 4, 40oz hydro flasks with ice cold water and a pinch of Himalayan Pink Salt ( for electrolytes and also appetite suppression). It has to be the pink himalayan salt, regular table salt does not have the same benefits and will not do.
If I’m staying away from dairy, or feel like an iced coffee, I will make the following drink:
Foodie Bitch Salted Coconut latte:
Mason Jar ( filled with ice)
Fill with cold brew/ cold coffee 3/4th of glass
Organic Unsweetened coconut milk , the canned one.
approximately 1/3 cup. Or splash it in freely to taste. (Obviously don’t go nuts)
( Costco sells the cans by the case
6 for 10$)
A few drops of vanilla stevia
a tiny pinch of Himalayan Pink salt
Nutrition facts: Fat 12g, carbohydrates 2g, sugars 1g, protein <1g, sodium 35mg, potassium 100mg.
This is my secret weapon. I’m obsessed with this coconut latte. Because of the 2-3 cups of coffee in this, and the amount of healthy fat you will have zero appetite for hours. This makes intermittent fasting a breeze.
I read a book by Jorge Cruise called “The Cruise control diet”. In this book Jorge Talks about cheating the fast by incorporating things that don’t spike your insulin thus, extending the fast. These things are usually fat, Such as heavy whipping cream or “bullet proof” butter coffee. His theory being, fat is satiating and allows you to continue fasting for more hours. I try and stay away from dairy whenever possible because of skin issues, so I came up with my own version of dairy free “bullet proof coffee”. The Foodie Bitch Salted Coconut latte. It works!
The benefits of intermittent fasting include the following:
Anti aging properties
Reduces carb cravings
Promotes heart health
Lowers insulin levels
Improves brain health
Mental clarity and Focus
Autophagy ( the big one)
Anything over 16 hours puts your body in a state of autophagy. In this state, the body is able to discard old diseased cells and make way for new ones to grow. It’s literally your body healing itself from the inside out within this 16 hour window. Research shows there are more benefits to extending the fast even longer. I am a beginner, the longest I’ve done is 23 hours. Im curious about attempting the 36 hour. Stay tuned.
In my experience, it takes about 2-3 weeks to acclimate to this way of eating. When first starting out, maybe take it easy, start on a weekend, a day when you’re able to lounge a bit. I was never a big breakfast person to begin with, but if you are its going to take some getting used to. Again, do your own research. Be your own guru, find what works. For me, this just happens to be it. I feel like i’ve uncovered a secret door/ pathway in my mind and body. It’s powerful.