Intermittent Fasting Made Simple
Intermittent fasting has gained a lot of attention in recent years, but it’s far from new! It involves switching between periods of fasting and eating on a regular schedule and can be done in many different ways. Some common methods include eating for 12 hours and fasting for 12 hours, eating for 14 hours and fasting for 10, or the popular 16/8 method. Longer fasts, ranging from 24 to 48 hours, are also options.
One of the main benefits of intermittent fasting is that it lowers glucose and insulin levels, allowing the body to burn stored fat. This helps make the body more metabolically flexible, meaning it can switch from burning glucose to stored fat. Additionally, fasting induces autophagy, a process where the body eliminates weaker cells.
Shawn Stevenson outlines a helpful method in his book, Eat Smarter, using the acronym FAST, which guided me in experimenting with fasting to find what worked best for me:
One of the main benefits of intermittent fasting is that it lowers glucose and insulin levels, allowing the body to burn stored fat. This helps make the body more metabolically flexible, meaning it can switch from burning glucose to stored fat. Additionally, fasting induces autophagy, a process where the body eliminates weaker cells.
Shawn Stevenson outlines a helpful method in his book, Eat Smarter, using the acronym FAST, which guided me in experimenting with fasting to find what worked best for me:
F – Find Your Eating Window:
You need to determine what works for you. Start with a 12-hour fast if you’re new to fasting. Test how you feel with a 14 or 16-hour fast. Do you prefer a longer fast of 24-36 hours?
A – Adjust to Lifestyle:
Consider your daily activities. Do you have family dinners or early morning workouts that require eating beforehand? Factor these into your plan. Remember, you don’t have to follow the same schedule every day. Adjust your eating window based on your routine.
S – Safeguard with Nutritional Support:
Be mindful of how you break your fast. Fasting isn’t a free pass to eat anything you want during your eating window. One of the best ways to break a fast is with protein. Consuming 30 grams of protein in your first meal can help reduce cravings and nourish your body throughout the day.
T – Track Your Goals:
Monitor how you look, feel, and perform. I recommend using the InBody scale because it measures weight, muscle, and fat, providing a comprehensive view of what’s happening inside your body. Pay attention to your energy levels and the effectiveness of your workouts. Are you getting stronger and feeling better?
My Fasting Hacks:
Mindset
On a typical day, I follow the rule of not eating after dinner. While there are exceptions for special occasions like birthdays or social outings, I stick to this rule 90% of the time.
MCT Oil in Coffee
MCT oil contains calories, but both Eat Smarter and The Complete Guide to Fasting (my two favorite books on fasting and nutrition) agree that it doesn’t technically break a fast. I often wake up very early, and it can be several hours before I eat. Adding MCT oil to my coffee helps with hunger and provides energy. Check out more benefits here.
Morning Coffee Routine
- Place a few ice cubes in a Yeti container.
- Add coffee and pour it into a blender.
- Add 1 teaspoon of MCT oil and blend.
- You can reheat the coffee, but I prefer to drink it through a straw.
MCT oil makes the coffee creamy and helps curb hunger for several hours. This is the MCT oil I prefer.