Are you wondering about Intermittent fasting and how to do it? Well.. let’s take a quick look at why this is a hot topic right now. In early 2017 USC released a study regarding fasting that produced impressive results. It’s an easy way to lose weight and get rid of stubborn fat (if that’s what you are going for) without overcomplicating things with a strict diet. I personally do it for the health benefits and to maintain a healthy weight. You definitely still have to be mindful of the food you do eat after the fast though. Also, did you know that intermittent fasting significantly reduces inflammation? Woop Woop! That’s a big win! There is a lot to share about this topic but here are some of the main benefits of intermittent fasting.
– It burns fat
– Increases longevity
– Keeps your brain healthy
– Reduces inflammation
– Reduce insulin resistance
How I implement Intermittent Fasting
I typically implement intermittent fasting on the days I do not work out or days I have an early morning workout (within 2 hours of waking). I fast for 15-18 hours 2-3 days/week. It can be done a few different ways but here is a breakdown of how I implement an intermediate fasting schedule. (Also keep in mind, it takes your body a little while to adjust to this, so give yourself grace).
The night before
I stop eating around 7 pm.
The Fasting Day
6:00 am: I have my lemon water first thing.
7:00 am: Then I have about 1-2 cups of coffee or tea with 1 tbsp of a plant-based creamer. (Note on the coffee below). Keep calories under 50 during your fast or for the best ultimate results no calories at all.
I continue to drink water during the fast.
10:00 or 11:00 am: I have my first meal. I meal full of nutrient-dense food, like clean protein, fiber-rich carbs, healthy fat, and some greens.
2:00 or 3:00 pm: I’ll have my second meal of the day.
6:00 pm: I cook dinner for my family and my plate consists of 1/2 non-starchy vegetables (usually green), 1/4 of my plate is a fiber-rich carb, 1/4 of my plate is a clean protein source, and fat is usually used in the cooking process.
So I fast for about 15-18 hours and my eating window is in a 6-8 hour period. It’s called the 16/8 method.
In Conclusion…
It’s easy peasy (once your body adapts) and I’ve been loving the results.
Note on coffee: When I first began I added in MCT oil and collagen peptides. I think that is a great option when trying to transition into intermittent fasting. However, it breaks the fast and you will not receive the benefits of intermittent fasting if you add any items. Most professionals say to keep it under 50 calories or no calories at all.
I hope this was helpful in learning about Intermittent fasting and how to do it.
Disclaimer: Intermittent fasting is not for everyone and this practice can definitely be abused. I do not suggest fasting on days when you are working out later in the morning or at noon. I find it to negatively affect the performance of my workout. However, if my workout is within 2 hours of waking, I’ll fast through the workout or just have coffee. When my workout is complete, I make sure and consume a “FAB4” meal (fiber, fat, protein, greens) within 1 hour of my workout. Intermittent fasting is not for pregnant or nursing mamas and I would not suggest it for women trying to conceive. You may want to consult your doctor before starting intermittent fasting as well.
Great reminder of why fasting is so good. Awesome article. But I find it interesting that you technically break the fast with lemons (calories) and half and half (more calories)—MCT oil is actually 140 calories, so that was basically like having a snack). You are letting your body intake, even a little bit, but it provides something for it to feed on. Isn’t a fast consuming NO calories, and any calories breaking fast? I am wondering where you got info on this just so I can look into it. Would love to intake a little more, if it still gets the same results as intaking just water and black coffee…
Hi Katy!
Thank you for your feedback. You are absolutely right. The MCT oil is 140 calories and that is why I started digging a little deeper on that specifically. I am currently eliminating it from my coffee. However, if someone is just starting out on intermittent fasting the MCT oil and/or non-sweetened creamer is a good crutch. Now that I’ve been implementing fasting few a few months now, my body has adjusted and I am fine without the MCT oil. The lemon juice is only the juice from 1/2 a lemon..like maybe 1 tbsp.. not enough to really do anything.
If one were to go all out – then yes, water (and black coffee if you need it) would give you the best results from fasting.
There are several articles about women and fasting though and how they need to be careful with putting their body in starvation mode because it can mess with hormones. That is why many health professionals recommend the MCT oil with the fast. Also, the thing with the MCT oil is it will keep your body in a state of ketosis combined with the fast because it is a fat. (Even though I don’t recommend a ketogenic diet unless it’s mostly plant-based).
Everyone is different and there are a few different methods for fasting. I just suggest playing around with it and see what works best for you. The 16/8 plan seems to work good for alot of people though because it’s not over doing it but you can still get the results.
I read many different articles and follow many different health professionals as everyone has a different opinion.
Here is a good article on it from Dr.Axe. https://draxe.com/intermittent-fasting-benefits/
Hope that helps!
Awesome. Thanks for clarifying. All us ladies are so different, listening to our bodies and finding the best method for doing anything that makes adjustments to our bodies is so important. Love that you are gearing toward every woman, not just a few ❤️ Keep up the good work!
Yes, you are so right. 🙂
Hi, Charity. If I’ve had a day of poor eating (fast food, sugar, no veggies, etc), is it ok to fast from that point? I want to try this tomorrow, but it’s been a day of birthday parties, eating on the run, and very little self discipline. Is it best to prep for a fasting day with good nutrition to sustain me? Or, can I give it a go?
Hi Jenny!
You can go ahead and give it a go. I definitely suggest good whole food nutrition most of the time. But we all have those days. You should be fine to fast the next day. 🙂 Reach out with any more questions.