Recently, I did a blog post on “How to lose weight and keep it off” where I mentioned Intermittent Fasting (IF) and how it transformed my life and eating habits.
Per your requests, I will delve deeper into this health and fitness trend and will share my experience; the good, bad and the ugly.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. IF is not food specific but rather focuses on chunks of time.
IF targets the basic and most fundamental principle of weight loss: creating a calorie deficit
Benefits of Intermittent Fasting
Intermittent Fasting if done properly and within the approved medical scope can yield an abundance of health benefits for both the mind and body.
Can help you lose weight and fat
Can lower the risk of type 2 diabetes
Reduces stress and inflammation
Good for heart health
Helps with cellular repair
May prevent cancer and Alzheimer's disease
Good for brain health
How does it work
IF requires you to eat and fast at a specific period. It is a weight loss tool that has proven results (myself being an example) but its success is dependent on the person. Though IF is not food specific, moderation and discretion is just as important as with any other weight loss method. The bottom line, you cannot binge on high processed foods during the eating period and expect to manage your weight and boost your health.
There are several popular ways to do IF but I will focus on the four manageable ones:
16:8
This is by far the most popular and manageable IF method. This requires you to fast for 16 hours and restrict your daily eating to a 8 hour window. During the fasting period it is recommended to drink black coffee or zero calorie beverages to help with the hunger.
I consider this method the easier more manageable one because you can simply stop eating after dinner and skip breakfast the next morning. Please ensure the meals you consume during the 8 hours are as healthy as possible.
5:2
The 5:2 method is eating what you typical eat for 5 days and then consuming 500-600 calories for 2 days. I recommend eating two small meals (250 calorie each) for the day. A 250 calorie breakfast could be asparagus with poached eggs.
Alternate day fasting
As the name suggests, you fast every other day. There are several variations to this method where some recommend you consume 500 calories on the fasting days. The fasting days can be super difficult so I do not recommend this for beginners.
Warrior diet
This involves eating small amounts of vegetables and fruit throughout the day and then one large meal at night during a 4 hour window.
My experience
I unintentionally got introduced to Intermittent Fasting in 2014 (three years after starting my weight loss journey) via the internet. By then I had lost around 40-50 pounds and wanted to shed another 40 or more. I had hit a plateau and was looking for a way to jump start my weight loss.
I started with the alternate fasting method but caved after four days. It was extremely difficult and I suffered from headaches, mood swings and dizziness.
I switched to the 16:8 method shortly afterwards. I ate from 12-8pm. My meals consisted of a healthy brunch type of assortment, dinner and a snack at 7:45pm. The first two weeks were difficult and if I am being honest; some days I gave in to the hunger. I realized that my most difficult days were on the weekend when I was home with nothing to occupy my mind and body. During the week was more manageable as I was at work, had a schedule to follow and for the most part fighting for survival in hell” (hell = work). That being said, after the initial two weeks my mind and body adjusted to my new diet. I have been using IF ever since and I’ve lost an additional 40 pounds (coupled with moderate exercise) since then.
Current Status
I am currently at what science categorize as “normal” weight for my height, age and sex. For my own peace of mind, health and the size 2 dress I saw at the mall last week, I want to lose another 15-20 pounds. For those of you who know me please keep your “if you lose anymore weight you will disappear” comments to yourselves. I thank you, bye.
I am looking to kick it up a notch and try the alternate fasting method along with a moderate Keto diet, intense aerobic and strength training exercise regimen. I will not succumb to the pressure of setting a “by so and so date” but instead will work towards my goal at my own pace.
I will update you all on my progress when necessary. Please bear in mind that due to my courage in standing tall in the face of “by so and so date" pressure this update may come in a year or two. I AM WOMAN, HEAR ME ROAR!
For those of you who are looking to start your weight loss journey to a healthier life or those that have plateaued, give IF a chance and I promise if done correctly, you won’t regret it. In fact I am absolutely sure you will see great results. I accept credit cards, gift cards, houses, cars, bonds and money - your welcome.
For me; IF is more of a lifestyle than it is a diet. I cannot see myself consuming meals any other way.
Need help with starting Intermittent Fasting or a diet plan?- I can help for a small fee.
Until next time…Julz out!
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