February 3, 2021 | By Kristen Bridge | Programs
When you first hear about Intermittent Fasting you might think “Wow, people are starving themselves thinking they’re doing something healthy?” I know this was my knee-jerk reaction as a person who had been told for years “breakfast is the most important meal and we needed to keep our metabolism primed by feeding ourselves frequently”, or so “THEY” say. I couldn’t help but think of the extremes some will go to for the “perfect bod” we see on mainstream entertainment and media.
Fast forward just months later when I took the time to look deeper into different fasting methods (such as OMAD “One Meal A Day”, 5:2 and other programs) and their benefits and it became very clear that “Fasting is just starving yourself” was a big myth!
YES, it is true that fasting involves periods of not eating.
YES, you very well may become hungry while working towards a fasting goal. This happens in the beginning of practicing fasting or a keto lifestyle while you work towards being fat adapted. Being fat adapted means your body burns stored body fat for energy, versus glucose from the foods we eat.
YES, you may be tempted by foods. This gets easier as you gain mental strength (we’ll talk more about this soon!)!
But, with those who found success with fasting may not have been sharing as often was how much (and what) they were eating in a feeding window.
Most of us have been feeding our bodies calories of some sort for sometimes 12-14 hours of a single day! From the time we wake up to feeding the sweet or salty cravings late at night while winding down for bed.
Hopefully it’s been the right balance for our own body’s needs. Not too much & not too little. During your new, shorter eating window, you should be eating close to the amount of food you would eat in a 12-14 hour period but in a smaller eating window like, 4 – 8 hours, depending on the fasting program you’re following.
TIP: There are a lot of calculators out there that will give you either or both your ideal calorie count or macro count. Macros or macronutrients are the Protein, Fats, & Carbohydrates – many health gurus are moving towards counting Macros vs. Calories, as they each play a very different and important role in our diet.
We all require different balances of these macro nutrients depending on our gender, age, weight/goal weight, activity level and other factors. You can get an idea of your ideal macros with calculators like CarbManager, Cronometer, or with custom nutrition plans from some health coaches.
When we are in a calorie deficit for too long we are not giving our body the fuel and nutrients it needs. At first we might start to feel better and loose a bit of weight, but over time we may start to experience some undesirable symptoms which take time to heal from:
Because we have just given ourselves a shorter window to eat an adequate amount of food, it is important that you focus on highly nutrient, whole foods first as you please your appetite and achieve your macro goals.
Here are some foods you can plan to include in your eating window to help get the most bang for your bite when it comes to hitting the right amount of macro and micro nutrients:
With a little bit of planning and strategy, making even the smallest changes to the beginning and end of our day can help us achieve major benefits like:
Are you surprised to learn that fasting actually involves FOOD? In order to maximize fasting benefits and achieve better health, we need to pair fasting with adequate eating as well. Fastwell’s supplemental products are an added bonus to make your journey to health and wellness easier and more enjoyable.