Intermittent Fasting and Keto Diet
What have I learned this week combining intermittent fasting & keto:
I don’t need breakfast. What, what?
Since my body is burning fat for fuel now I can go longer periods of time without needing to eat. I am doing intermittent fasting. We all fast at night when we sleep. Extending that fast until later in the day has all sorts of benefits. I do what’s called a fat fast meaning I have some fat in the morning in my coffee but no other food. I eased into this gradually I started by keeping my feeding times down to 8 hours (fasting for 16 hours). So I was eating for the first time at 10 a.m. and stopping eating by 6 p.m. This past week I worked on lengthening the fasting window to 11 or 12 hours. I actually went until 1:30 one day when I was busy at work.
You can do intermittent fasting along with any nutrition plan. I am doing it along with a ketogenic diet (keto). Keto helps my body prefer fat as fuel and doesn’t stimulate insulin spikes. Since insulin is a fat storage hormone this helps me stop the continual gain and begin to lose fat.
I also love the flexibility of intermittent fasting. I don’t have to follow a strict schedule. It’s all about finding what works for me. As for right now I’m fasting 16+ hours a day during the weekdays. On the weekend I’m planning to eat breakfast with my family so my fasting window will be shorter. One thing that challenged me at first was wanting to snack near bedtime. I used to do this every night. In the hour before bed I used to have cheese or nuts or some other snack. I wasn’t hungry. I just did it because I wanted to. Purely out of habit. Now I’m mindful of my behavior and I distract myself when I feel the need to snack at night. Or I just go to bed.
What about breakfast being the most important meal of the day?
Well, I used to think this too. I taught it to others for years. I thought that my body would go into starvation mode and I would do more harm than good. The funny thing is I believed that this was true while carrying around 35,000 extra calories stored right on my own body. Now I am allowing my body to burn those extra calories for fuel. And the result of that is that I’m losing weight and I feel great doing it. I’m enjoying delicious food along the way.
Learn more about intermittent fasting:
If you’re interested in learning more about intermittent fasting I recommend you watch Dr. Jason Fung on YouTube. This is a good one to start with:
He also has a great book called The Obesity Code that goes into detail about this concept.