A lot of people want to fast but don’t really understand it so I want to break it down nice and simple. Let’s dive into the 3 main things you need to know before fasting.
- How to ease into fasting
- When to eat
- What to eat
An easy way to ease into it is by pushing breakfast back a bit…
But what does breakfast even mean?
It means, BREAK-FAST. You are breaking your fast since most of us don’t eat in our sleep. haha
So fueling yourself properly is important. This is why we are told breakfast is the most important meal of the day… but we aren’t told you can have it at anytime of the day…
I naturally have always fasted.
I’m just not hungry in the morning. I rather get up and go workout.
I have been like this my entire life until I had a trainer tell me I HAVE to eat before the gym…
So of course, I listened to her instead of listening to my own body since she was older and in better shape than I was.
I started having a protein shake with oats (typical bodybuilding diet) in it every morning and all the sudden, I gained weight, felt super tired, bloated and had no motivation to work out. I just figured I was getting older and that’s just what happens. So I stuck it out for about a year until I had enough of feeling like crap. I decided to go back to my old ways…My fasted workouts.
No breakfast in the morning. I would weight train then do interval cardio right after. I dropped about 15lbs in one month. I went back to having amazing energy and flying through my workouts. Then this whole intermittent fasting thing popped up and I was very curious about learning it.
As I did more research, I understood why I felt better not eating as much. Fasting allows your body to detox, heal and cleanse since it isn’t constantly breaking down food. Most people eat about 12-16 hours a day so it doesn’t give your body a lot of time to recover or tap into the stored fat. I start eating usually around 12 and stop by 6. On the weekends, I don’t fast and I eat pretty bad. I eat around 8am and stop when I feel like it. Sometimes, that not until 8pm. That way I do switch it up, refeed and don’t feel deprived because by Monday, I am usually wanting to be healthy and get back to less processed shit.
Benefits of fasting:
- Balances Hormones
- Burns More Fat
- Weight Loss
- Improved Performance
- Steady Energy Through the Day
- Internal Healing
- Boost immune system
Want to know if fasting is for you?
I would recommend easing into it. Everyone is different so only way to know is to try it for yourself. For example, go for a walk on an empty stomach then continue to advance each week like next week do an easy workout fasted then continue to up it. Some people can’t do it because they get light headed and dizzy. If that is the case then obviously, I would say eat, get your workout done and stop eating at a certain time each night so you can still do some fasting.
Easiest eating window to start with is, start eating at 10am then stop by 7pm. As you advance and get use to fasting, you can mess with your windows. That’s what I do. Most days, I eat at noon and stop by 6pm. But there are some days, I eat at 11am and don’t stop until 7pm. It is totally on you and your schedule when you want to start and stop eating. And when I say your schedule, it’s because some people start working at 10am and can’t eat then so it is ok to eat before or after and adjust your windows that way.
How many meals should I do?
That is once again, your call!
Some people thrive with eating 1 time a day. I prefer 2 meals a day and maybe a snack. Just depends on how hungry I get. I usually start my clients off with 3 or 4 meals depending on their preference then adjust depending on how they respond to it. So I recommend doing the same!
We are brainwashed to believe we need to eat every 3 to 4 hours but that’s not true. You only need to eat when you are hungry.
What should I eat when I break my fast?
I always recommend eating a lean protein and a healthy fat. I usually do eggs, cheese and avocado. I don’t recommend breaking a fast with carbs. This spikes your insulin higher than protein and fats and since we are so insulin sensitive when we break a fast, we do have to be careful with what we consume while breaking it. After meal 1, you can start adding carbs again. Of course, I recommend Whole Foods not processed carbs. So meaning potatoes, rice, oats not cake, donuts and all of that. Save that for your cheat treats.
If you want to dive deeper on this topic, let’s jump on a call to see what you truly need and how to get you to your goal. Book your call here.