What IF?

Follow-up post to my Intermittent Fasting:

Intermittent Fasting (IF) is something I stumbled upon a few months ago and I have to say it appears to be working. I had heard of people detoxing and/or fasting before, but could never figure out how to incorporate it into my daily routine.

As a man, I am following the 16:8 plan for IF, women are recommended a lower window of 12:12.

Basically, I am skipping breakfast or AM snacks and not eating until lunch or 12pm Noon. Good news is you can drink to try to control those hunger pangs. Drink black coffee with no sugar or Green Tea. Key is not to add any dairy or sweetener to your AM beverages, better to add Apple Cider Vinegar to your water or even a pinch of salt because of the rich mineral content.

Let’s back up, I stop eating my PM meal at 8pm and I am in bed by 10pm, I sleep 7 hours and then I won’t eat lunch until noon. Between 7a- 12p I drink iced Green Tea mixed with Mint tea, with no dairy or sweetener. It is rough somedays when you first start fasting, because you are not used to going without your breakfast or morning muffin, but after 2 weeks your body adjusts. Even on my days off I find it easy to get to Noon without eating. If you can throw a workout routine or go for a walk during your AM fast you will burn even more fats cells. You will build muscle tone while you are burning fat.

This is what I love about this technique for losing weight, I call it a technique instead of a diet because it is really just a lifestyle change.

Many of us who are trying to lose weight have a difficult time, because our body is only burning up our glucose for energy. But when we fast our body has already burned through all its glucose reserves and then starts burning up your fat cells to compensate.

Now, incorporate out healthy eating habits and we will start to lose weight. Eating right with eating fruits, nuts, lentils, whole grains, lean proteins and healthy fats while avoiding sugars and refined grains. I would say just keep an eye on your sugar and carb intake.

And remember this is a lifestyle change not a quick lose weight diet fad, I am losing about 2#s per week.

What I enjoy too is giving myself a cheat day with breaking the fast on the weekends.

Of course losing weight in itself is a huge health wellness component, but there are other health benefits related to IF.

There are plenty of great sources on IF out there right now, on YouTube, I watched some videos with Dr. John Bergman or Thomas DeLauer and you can also find great information on the Harvard Health blog among others. This lifestyle change was introduced about 6 years and appears to be currently gaining momentum.

The combination of obesity and diabetes has been linked to Alzheimer’s and Parkinson disease, so IF can help boost your learning and memory. IF slows aging with adding cell rejuvenation to your brain and body. It will lower your cholesterol and lower your blood pressure. Also IF will help fight cancer with the development of new cells and sugar reduction.

Then just remember to keep moving. We all need a little activity during the day and I think walking is the easiest.


Fasting & Keto

Over the last few months, I have been researching for my next venture for my eatingright.info and have found a combo of things to try in an effort to find a healthier lifestyle.

Last year, I focused on giving up all processed foods to see where that gets me on the scale. By phasing out the processed foods and exercising, I dropped only about 25 pounds. I could tell that my body wasn’t craving those processed foods anymore and when I did indulge in something that I used to eat that was bad for me, I would have stomach aches almost immediately. So, my body was clean and my body rejected those  bad foods.

Summer brought a lot indulging and I just watched myself balloon back to my original 230 pounds. With day temperatures around 100+ I stopped taking my nightly walks, I did however swim every night for about 8 weeks.

I have heard a lot of people talk about the Keto diet and I hate the word diet, I’d rather try to change my lifestyle for the long term than try some fad diet.  I guess it took me over a year to read labels and stop buying processed foods by incorporating healthier choices into my daily eating routine.

So, I came across this article on Healthline.com, on Intermittent Fasting (IF) the 16/8 method. I have always thought about doing a fast or a cleanse to clean out my system, but this 16/8 method works pretty well with my current daily routine.

Simply, you fast for 16 hours and then eat within an 8-hour window. You sleep through half of the fasting hours so it’s not too bad. After waking in the AM you can drink water, tea or coffee until you hit your 8-hour eating window.

During this fasting time your body will start burning fat stored in your body for energy. I have quite a lot of fat, so I am happy about this part of the process.

I decided to combine my IF with Keto and Paleo foods. I have never paid close attention to my carb intake because I don’t usually eat a lot of carbs to begin with except my beautiful IPAs, ouch! They are loaded with carbs, 2 of them would max out my carb quota for the day! Check out this website called, getdrunknotfat.com it breaks down the carbs in all your alcoholic drinks.

I just got a stationary bicycle that I can ride for the remainder of these hot summer months while it is too hot to walk. I will be continuing my swimming into the fall.

I’m going to try this for 90 days and report back to you once a month with my stats.

Wish me luck!