Week 12 – Intermittent Fasting
Video 12 Transcript:
Is 12 hours enough for intermittent fasting?
How many hours do you need to fast each day in order to get those intermittent fasting results everyone raves about? It might not be as long as you think! Watch this video to learn how I got started with an easy fasting routine that helped me lower fasting diabetic blood sugars & lose more than 100 lbs!
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If when you heard me say intermittent fasting, you immediately ran to your pantry to grab another keto snack since the idea of starving yourself for weight loss doesn’t appeal to you, get back here and listen up! I too ran away from intermittent fasting when I first heard of people going an entire day with no food!
Once I started an easy intermittent fasting plan, my diabetic blood sugars dropped, I felt more control around food and I finally put a dent into the massive amount of weight I wanted to lose. Let me share how I got started with intermittent fasting, and then steps I took to take my fasting results to the next level.
I Started with 12 hour fasts –
When you hear about someone going an entire 24 hours with zero food, I can see how this might steer most people away from adding intermittent fasting to their plan. The first time I saw Michael Mosely’s intermittent fasting story on Dr Oz, I thought, “No way, no how, that’s just crazy talk!”
I decided to continue my research on intermittent fasting anyway. After all, people were having fabulous results with this method, and I was after fabulous results!
After putting in some research time, I decided to ease my way into an intermittent fasting routine with a 12 hour schedule. While back in the day of June Cleaver, it used to just be normal going from dinner time to breakfast without any food in between, these days that’s just ludicrous to most people!
To complete a 12 hour fast, I stopped eating after dinner, which was about 6 pm for me. Since I went to bed between 9-10, I stopped eating at least 3 hours before bed. To continue my fasted state, I waited around 1 hour to eat after waking up.
Sure, it was tempting to chomp on some popcorn after dinner…and at times my tummy grumbled a little in the morning as I waited to eat breakfast, but soon enough this just became an easy routine.
After following this routine for just a few months, along with lowering carbs and processed foods, my blood sugars dropped from 140 to around 90 while I was fasted. That means with just a few small changes of both what & when I ate, I went from diabetic blood sugar levels to normal in only a few months.
Most doctors don’t even get those kinds of results with the heavy duty diabetes medications.
Next, I added in a fasted workout
This took my fasting window to 14 hours most days. While many believe working out while fasted will be too hard, it’s much easier than you think.
If you’re just starting out, you’ll want to keep your workout light. A fasted workout that’s not too stressful can help build up feel good ketones. If you’re worried about strength training without a protein fix, don’t be. Strength training while fasted can actually have benefits since you’ll have more HGH to help build muscle.
If you’d rather eat prior to strength training, just stick with a light to medium fasted cardio workout, like a walk or an easy elliptical session.
Once I added a morning cardio session to my day, I waited at least an hour after my workout before I ate my first meal. Not only did this extend my fast even longer, but it allowed my body time to utilize more stored fat from my workout instead of using any fuel I might provide if I were to eat right after my workout.
Then, I upped my fast to 16 hours, most days of the week.
Taking my fasting window from 14 hours to 16 hours actually was more of a mental shift than a physical shift. I stopped eating after dinner, so around 6, and then I pushed breakfast out to around 10 each morning. After a few days of allowing my body to adjust, this routine just became normal.
In fact, it began to feel strange for me to eat anything prior to 10 am. I no longer needed to eat almost immediately upon waking, which gave my digestion a break and my body time to dig into my stored fat.
If you attempt this routine and find yourself hungry while fasting for 16 hours, try to drink more water or even black coffee. Adding in that easy fasted workout can also help.
If you’ve been following an intermittent fasting lifestyle for some time, let us know in the comments below which routine works best for you. While you consider what works best for your body, let me finish talking about how I upped my fasting routine even more with my final tip.
Finally, I added in 1-2 full day fasts.
In our Keto Decoded Membership, we teach our members not to attempt an extended fast until their body is fully fat adapted. Not only will it be difficult for you to make it through the fast, but extended fasting can actually stress your body out, which could send you right back to fat storing mode.
Once my body was fully fat adapted and I was mentally ready, I began to slowly raise my fasting times. Before I knew it, I was fasting 20 hours straight, followed by 22 hours, all the way up to a full 24 hours!
My body likes variety, so I didn’t attempt this everyday. When I had a day where I felt good and I was able to keep myself busy for the day, those are the days I’d attempt a full 24 hour fast.
There were days I was successful, and other days I’d fold after only 20 or 22 hours. My body still saw this as a success, as adding this routine with a full fasting day approximately 2 times each week onto my normal 16:8 routine really helped me shed fat quickly at a time most people would stall out.
This fasting routine really helped me shed fat, while also improving my health. As you can see, I started out with a simple routine of only 12 hours and worked my way up to a daily routine of 16:8, where I fasted for 16 hours and ate in an 8 hour window. Once this became normal, I upped my game again with adding a few full day fasts each week.
If you want to receive even more amazing fasting knowledge, check out this week’s episode of Chat the Fat. I interview Gin Stephens, the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle and co-host of the Intermittent Fasting Podcast. She offered so many helpful insights into living an intermittent fasting lifestyle, so be sure not to miss this week’s episode.
If you’re ready to begin an easy fasting routine to help shed fat & improve your health, let us know below. Also be sure to share this video with any friends who might benefit from an easy fasting routine as well.
Find the ways we can connect below, and let’s connect!
I’ll see you next Wednesday to tell you all about how saturated fat almost killed me! I lived to tell the tale, so be sure to tune in.