Tag: intermittent fasting

Intermittent Fasting 101

Intermittent fasting is a dietary pattern that involves cycling between periods of eating and fasting. There are several different types of intermittent fasting, including:

  1. Time-restricted fasting: This involves restricting your eating to certain hours of the day, such as only eating during an 8-hour window. I (Vy) personally prefer the 16:8 method while Regina has practiced 18:6 or OMAD (one meal a day) because of her busy schedule and health needs. We do not practice intermittent fasting 365 days out of the year but have found benefits in working some form of it in our regular routines.
  2. Alternate-day fasting: This involves eating every other day, either consuming only very small amounts of food on non-eating days or abstaining from food entirely. We have never personally tried this method.
  3. The 5:2 diet: This involves eating normally for 5 days of the week and restricting calories to 500-600 for the other 2 non-consecutive days. David has done this method and had success with his weight loss and energy levels but it was no sustainable for him long term to stick to that schedule.

During periods of fasting, it is super important to stay hydrated. Water, coffee, and other non-caloric beverages are all acceptable to consume while fasting. I take a liquid vitamin that has a little bit of fruit juice in it, but the benefits from the vitamins are worth it to me. Some people also find it helpful to drink broth or consume small amounts of coconut oil or other healthy fats to help reduce hunger during fasting periods. We’ve seen many people start the day with a simple cup of bone broth and have found success.

There are several potential benefits to intermittent fasting, including weight loss, improved insulin sensitivity, and possibly even increased lifespan. However, it is important to note that more research is needed to fully understand the long-term effects of intermittent fasting.

There are also some drawbacks to intermittent fasting to consider as well. For example, it may not be appropriate for everyone, especially people with certain medical conditions or who are pregnant or breastfeeding. It is important to work with a healthcare provider to determine if intermittent fasting is a safe and appropriate option for you. This article is meant to provide a quick overview, not medical advice.

If you are interested in learning more about intermittent fasting, there are many additional studies and resources available online. It is always a good idea to do your own research and consult with a healthcare professional before making any significant changes to your diet.

Intermittent Fasting: Yay or Nay?

We had heard about Intermittent Fasting (IF) prior to starting Keto but hadn’t started practicing it until January. There are many types of intermittent fasting, but the one we decided to go with was 16:8–which is where you fast for 16 hours and eat during an 8 hour window. We chose this approach because we both have day jobs that keep us busy, so fasting through the morning is never a problem.

Typical fasting hours will be from 6pm-10am but we have adjusted based on the day or week as needed. Weekends are usually fast free, but we start back up again Sunday evening.

What have we gained from Intermittent Fasting?

  • Mental clarity
  • Reduced appetites
  • More energy
  • Feeling full sooner
  • Though the weight hasn’t just fallen off like we would have hoped, we haven’t had large weight gain if we go off plan or have higher carb days, so in a way, IF is helping us manage our weight. @Fastingnews on Instagram is a really good resource when it comes to all things fasting. We refer to this account when we want to learn more about the different options and benefits. We also watch a lot of YouTube videos and research articles online.

Tools we use:

  • Zero app (screenshots below) – this helps us track when we fast and allows us to take notes on how we feel (as needed). We are data people so this is really helpful when we need to refer back in time.
  • Electrolyte supplements: we recently started adding Ultima all natural electrolytes to our water (think a natural powdered Gatorade with stevia)
  • Multivitamin – to help full the gaps where we might be missing essential nutrients.
  • Large water bottle: we each have a 1.5 gallon water bottle that we carry around to help us get our desired water goal in every day.

Something to note is that there are days our bodies tell us to eat, because it needs to be nourished, so WE EAT. We listen to our bodies and feed it when it is telling us to eat. This is something important to consider if you are new to Intermittent fasting–our best advice is “don’t over do it, take baby steps, and listen to your body.”