Just a recap: I’m no doctor. I am not qualified to give you health advice. I am only here to show you what I have learned about Intermittent fasting and what I have been doing for me. Please talk with your doctor before starting any diet plan or lifestyle change.
Now that you are filled in on what intermittent fasting is and the benefits that come with it, you should start to focus one what to eat, drink and when to work out.
When Should I Work Out?
I usually work out while in my fasted state. Since I haven’t eaten anything yet, my body will go directly into burning fat as energy for my workout. The first few workouts were tough as I was sluggish and tired. Now that I am a couple weeks in, my workouts are much better. IF has made my body more efficient. I actually found some free low-impact workouts on YouTube that kick up my heart rate without wrecking my knees! Do what works for you!
What Can You Drink?
While fasting, you can drink water, black coffee or tea. No creamer, no sugar, no sweetener. The more fluids you drink, the better. Currently, I drink a gallon of water a day and have actually started drinking black coffee with a pinch of cinnamon instead of the usual creamer with a dash of coffee. Some people have asked me if bone broth is ok. The answer is no. The health benefits are plentiful but you are still ingesting calories. Thus, breaking your fast. I typically wake up and drink 32 ounces right off the bat. This sets me up for success every morning. Throw in some lemon, lime or cucumber if you feel like you are in a rut.
Something important to keep in mind: if you drink anything sweet, even a diet pop or 0 calorie juice, you will break your fast. Your body is so efficient that when you put something sweet in your mouth, it sends a message to your brain to release insulin. If there is no sugar to break down, the insulin stays in your bloodstream until sugar or carbs get there. You will, then, have an overabundance of insulin that will automatically latch onto the sugar and carbs and store it as fat on your body. NOT. COOL.
I highly suggest checking some of your teas as well. Many of them are sweetened with stevia leaves. This will create and insulin response and will break your fast.
What Can You Eat?
Many people have gotten great results while not changing their diet at all. The calorie deficit is enough to lose weight on its own. I feel like if you are doing intermittent fasting for weight loss, you want to get more bang for your buck!
Many people choose to eat a ketogenic diet. This is a very low-carb, high-fat diet, It involves drastically reducing carb intake and replacing it with fat. If done correctly, mixing keto with IF will help your body to drastically lose weight.
I am totally NOT that person, I don’t have that much discipline. Instead, I have chosen to still cut carbs but not to the extent of the Keto diet. I am mostly following a paleo lifestyle. Eat like a caveman. I mostly eat meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, healthy fats and oils. I try to avoid processed foods, sugar, pop, grains, most dairy, (lets face it, I am totally addicted to cheese. I still eat that as long as it is full fat) legumes, artificial sweeteners, vegetable oils, margarine, and trans fats.
Basically if it was manufactured or made in a factory, it is not part of the paleo lifestyle.
Don’t get me wrong, I still take a couple bites of my kids’ mac and cheese. I occasionally enjoy an ice cold diet pepsi and I have been seriously been craving a big bag of salty potato chips. This is my diet and it keeps me happy. Everything in moderation!
As I have mentioned before, I am obsessed with Pinterest! I have a board that I recently started called Paleo Recipes. Feel free to follow me here!
If you have any questions, feel free to email me here
IF has been interesting and fun to learn about. I plan on keeping it up as I feel better than I have in a really long time. I will check in from time to time to give everyone an update on how things are going. Until then, back to your regularly scheduled Coffee, Kids and Yoga Pants!
As always, thank you for reading and stay warm! (Is it just me or does January seem to just be a month full of very cold Mondays!)