I was very skeptical 2 years ago when I started my intermittent fasting journey. I spent about a month researching and understanding the science behind IF. The 5 small meals a day was always the go to for trying to get shredded. Now I have a different plan.
With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day. There are a lot of options and it really depends on your schedule and what works best for you. Personally for me I found that a 16-8 fast worked best for my schedule.
16 hours of fasting and 8 hour window of eating. I would normally eat my first meal around noon and have my next meal around 7-8pm. This process really helped the extra calories of snacking in the morning and the downtime in the late afternoons.
I started paying attention to calories going in and how much. If I ask you how what kind of gas you put in your car and how many gallons you could probably tell me. If I asked you how many calories you ate the other day and what you ate. More then likely you wouldn’t have a clue.
The first week was not easy, that’s what I liked about it. I had a challenge for myself.
To curve my appetite in the morning I would mix a gallon water with 1 shot of apple cider vinegar and a packet of turmeric. When I got hungry I would chug away. After the third day i noticed this was becoming a lot easier. I never had any headaches or fatigue in the first week. I made sure to consume fat from calories that I was now using for energy instead of carbs.
I combined keto with IF and found combining these two together was the best method for me. I would have spring salad mix with 6 ounces of protein, 2 slices of mozzarella cheese on 2 slices of tomatoes, 7 pecans, 1 tbls organic ranch dressing, 2 tablespoons of almond butter and a Avocado. I repeated this for dinner and would switch up the protein occasionally. Remember with keto we are cutting carbs and intaking more fats.
The ideal with a fasted state is to work out around 12-14 hours in to your fast. Why? After 12 hours you have burned off the calories from the day before. When you are working out in this fasted state you are burning old fat on the body and not the calories you have just consumed. Also waiting to eat for up to 2 hours after you workout is important as your body continues to burn calories after.
I lost around 15 lbs in the first month I did the 16-8 IF. My body learned how to use fat for energy and not carbs for fuel. My workouts became more intense and my recovery was shortened. I bought into the process and had no cheat days or meals for 4 weeks. This was the first time in my life I can say i ate perfectly clean for a month. I was consist in my workouts and my mental state was all about the process. To this day I still practice IF and have never felt better!
Written by: Wes Steel