Intermittent Fasting

About two weeks after I started the keto diet I started to see postings and articles about intermittent fasting. A co-worker of mine was keto and his wife was also - she was doing extended fasting (24-48 hours) - and my first reaction was, is that even healthy?! So I decided to research what everyone was talking about. The advice I got was to read this book, The Obesity Code. (Amazon Link: https://urlzs.com/fsXvq)

This book broke my brain. I have PCOS (Polycystic Ovarian Syndrome) which in easier terms means I am insulin resistant (along with a host of other stuff, but that is the main cause of weight gain, fertility issues, etc). Insulin resistance causes my body to not process food the correct way. My heavy diet of carbs, dairy, and sugar was literally making me sick. This book explained the concept to me of the keto diet and insulin resistance. It helped me understand that I am now on the right path to creating a healthier environment for myself.

This book also explained the concept of intermittent fasting. Below is a great video from Dr Fung himself explaining what fasting is.

So I decided to try it. I started out slow at first. I skipped breakfast.

My daily plan would be that I eat my food (Macros) between the hours of Noon - 8:00 PM.

Morning: Black Coffee with 1 TB MCT oil and 1 TB Heavy Cream. (there are debaters that say this breaks a fast but so far it hasn't altered my weight loss - there are super strict keto folks that only drink black coffee. I do what works for me)

During fast: Drink water. I would try to drink 2-3 24 oz containers of water. You can also have tea/black coffee during a fast.

Noon: Lunch would consist of whatever I prepped. Protein and Veggies with Fat (example: Italian sausage link with peppers/onions and mashed cauliflower made with heavy cream/butter/seasoning)

Dinner: Protein, Veggie with added Fat

If I needed to hit my macro further I would eat a fat bomb (see recent fat bomb recipe post!)

This fasting schedule was called 16:8. I fasted for 16 hours and my eating window was 8.

It worked for awhile, weight continued to come off.

About three months into keto I decided to try and push myself. I had been reading about OMAD (One Meal a Day) and how life changing that was for not only weight loss but clarity.

So I decided why not - for that one meal a day I could eat all my macros in one sitting - sounds crazy but who wouldn't want to have a large meal while you are dieting!?

So I started OMAD in March. I only eat dinner. My eating window is about 6:00 - 8:00PM so I am 22:2. I fast for 22 hours and eat for 2. This is when my weight loss shifted into high gear. Since starting OMAD I have lost 15 additional pounds. My hunger is non-existent. I can get through my day with just water, coffee, tea. I even work out before breaking my fast with dinner. Its allowed me to eat larger meals for dinner, which makes me feel like I am not dieting. It also allows me to have nights out to eat with my husband and not feel deprived.

I also shift based on my schedule. I may have a work luncheon so I do 16:8 on those days.

I may want to have lunch or a late breakfast with my husband on the weekends, so I do 16:8. Then back to OMAD during the work week.

Do I have to fast at all? No

Does fasting make me feel more in control of my hunger? Yes

Does fasting help me eat at a caloric deficit so I can lose weight faster? Yes

My macros caloric intake is a little over 1500.

I try to eat 1200 calories a day.

That allows me to eat at a definite and lose weight.

Can I eat at 1500 every day if I want to? Yes.

My goal is to lose weight. So I do what I can to not deprive myself, but make that happen.

Not Fasting

Fasting

Fasting essentially means that after 12 hours of not consuming food/insulin, my body starts to burn it's fat stores. It is burning the glycogen that is being stored in my body. If I was to eat, my body would burn the food I just fed it. So the goal with intermittent fasting is to allow your body to start to burn the fat stores you already have. Energizing your system.

It's a great way to get into control. To allow your body to scientifically do what it's meant to do.

If you have any questions about intermittent fasting - let me know!

(Screenshots pulled from DietDoctor.com)