My Experience with 16:8 Intermittent Fasting

16:8 Intermittent Fasting

More and more of my clients have been asking me about fasting. Although I wasn't into it personally, I have been happy to offer support and I've managed to suggest a few tips along the way too.

In the past I've dabbled with 5:2 fasting but never stuck to one single approach long enough to truly understand it. This lack of personal experience led me to feel dissatisfied with the advice I was offering so I decided to give it a go.

Although the thought of deliberately going without food for a prolonged period of time really didn't appeal to me, I was determined to develop a deeper understanding so that I could better help my clients.

My main concern with fasting was that I would be HANGRY the entire time as I am used to grazing and snacking throughout the day.

Since fasting has become such a hot topic, I have been reading and researching the various methods. I recently finished reading Dr Mercola's book "Fat For Fuel" and by the end of it I was actually excited to give it a go. In fact, I highly recommend this book to anyone who cares about their health!

I decided to combine the intermittent fasting with a ketogenic plan, but this is not essential. The great thing about fasting is you can use it in conjunction with ANY style of eating. Choosing to combine it with ketogenic eating simply amplifies the results.

The method of fasting I chose was the 16:8. This means you fast for 16 hours and eat your meals and snacks within an 8 hour window.

Before I began, I downloaded an app called ZERO to help me remain focused and motivated. This app allows you to track your fasting in an easy, pleasing way.
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As I finished eating dinner on the day I decided to start fasting, I prepared myself for the worst. To my surprise I woke up the next day and I was absolutely fine. (perhaps I was being a little melodramatic) I was mildly hungry but I enjoyed a cup of keto coffee and that helped me to get through with ease.

During day 2 and 3 I felt I little bit foggy, I had a mild headache and I couldn’t be bothered doing very much more than the bare minimum. This may have been due to the fact that I was also transitioning into ketosis after some major overindulging in Sydney the weekend prior.

By day 4 I felt absolutely amazing! I was up and out of bed EARLY. (I'm not a morning person) 
My appetite was completely diminished, my mind was clear and I had a healthy amount of energy both physically and mentally to carry me through the entire day.

From this point forward I found it incredibly easy to fast for 16 hours or more each day and I felt better than I have felt in a long time! In fact, I've had such a wonderful, positive experience that I have decided to continue with my fasting routine for a longer period of time now.

If my experience is inspiring you to start fasting, there are a few things you should know first.

Firstly, any type of fasting is NOT advised if you are pregnant, breastfeeding or elderly, it is also NOT advised if you have had a history of disordered eating or experiencing adrenal fatigue or exhaustion.

NO ONE should attempt fasting without seeking the appropriate medical advice first and anyone suffering from a chronic health condition should not fast without professional supervision and guidance even after it has been cleared by your health care professional.

Once you have the all clear you can begin your fasting journey!

My best tips for getting started are:

1. Use an app 

I find as soon as I click the "start fasting" button at night, I stop thinking about food. 

2. Eat dinner as early as possible

I like my cut off time to be 6:30pm.

I have gone out for dinner a few times since I've started fasting, one time I didn't finish eating until about 8:45pm which made things slightly harder the next day.

You also want to aim to eat your last meal at least 3 hours before you go to bed.

3. Go to bed earlier

The less time you are awake after dinner the less you will be thinking about snacks.

4. Try keto coffee

To be totally honest, I've not been a fan of keto coffee aka bulletproof coffee in the past (bulletproof coffee is black coffee with added butter, cream or coconut oil and sometimes all 3)

If you are going to follow strict ketogenic principle a keto coffee in the morning can really assist you to continue your fast with ease.

However, if you are not following ketogenic principles, eating too many carbs or recovering from severe metabolic damage, keto coffee can at times contribute to more weight gain.

Simple black coffee is an easy alternative to keto coffee. Do not add milk or milk alternatives as this will break your fast

How does fasting work for weight loss?

Every time we eat sugar, carbs, protein, fruits or vegetables our body must release insulin in response to the increased amount of glucose in our blood.

Any glucose that does not get used for energy gets stored in our cells as fat.

When we fast for prolonged periods of time, we give our body an opportunity to access and use our fat stores as a source of fuel. The longer we remain in this state for, the more fat we can burn.

This process is designed to happen while we sleep at night. The problem is, we often snack late at night and start our days bright and early with a nice latte, meaning we usually spend less than 9 hours fasting. 12 hours is the minimum required to access that state and once we are there, we want to spend some time enjoying the perks!

Why is it so important to enter the fat burning zone?

When we fast, the liver breaks down fat to create ketones. This of course is desirable if you want to lose weight but there are far more benefits than just slimming down.

Fasting allows our digestive organs to receive a much needed rest, it can help to regenerate our immune system and it allows to body to enter repair more.

Other potential benefits include:

- Improved brain function - the brain actually prefers to use ketones over glucose
- Reduced inflammation - that means less aches and pains
- Improved insulin sensitivity - this is essential for long term weight management
- Slowing down of the ageing process
- Improved secretion of human growth hormone - essential for weight loss and healthy muscle growth
- Improved triglyceride levels
- Normalisation of ghrelin and leptin levels - the hormones that tell us when we're hungry and full

And so much more!

In conclusion

My fasting scepticism was in hindsight just a fear of being hangry. I am absolutely loving how much mental and physical energy I have. My digestive system feels amazing and I have knocked off those few kilos that crept on over the colder months.

I would highly recommend intermittent fasting and it is likely to be a lot easier than you think!

Seek the appropriate medical advice first and reach out if you would like any ongoing assistance or guidance. I offer one-on-one consultations in person and via skype. You can contact me anytime using the form below or via email [email protected]

Happy fasting!