001: Intermittent Fasting Is Trending & Evolving
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You may be thinking, “how hard could it be to just not eat?” While the idea of not eating might seem simple, if you’ve never heard of intermittent fasting or even if you have and you want to learn about how to get started stay tuned.
I have an exclusive Intermittent Fasting Guide For Women for free that I created just for you. It’s right on my website www.goodgirlgoneomad.com. I honestly wish I had something like this once I started intermittent fasting. If you’re brand spanking new to this lifestyle and want to get started today, you’re going to love this. Its a game changer.
After this podcast, definitely check out all the information and freebies that I have for you on my website but for now let’s get into today’s topic… of an introduction to intermittent fasting. I’ve been getting a lot of questions from people wondering what it is I’m doing. If you follow my personal page on Instagram then YOU KNOW that I LOVE food and I LOVE to eat out ALL the time. Everytime I say that "I Love Food, I always think of Oprah on her commercial for Weight Watchers, she says, I LOVE BREAD, I LOVE BREAD. I feel the same way about FOOD.
I’ll snap pictures of burgers, tacos, rice and beans, pancakes! You name it, I’m eating it! But the main question that I get is “HOW are you able to transform your body and still eat like that”. A piece of me lights up, and then I just start to sing the praises of Intermittent Fasting. But I always notice that as I’m talking, people are nodding but I can see it all on their face. They are probably thinking, “wow, I didn’t know not eating was this complex” WELL, it is but it isn’t. I know that a lot of you who are tuning in are new to the concept of fasting and so I want to start with a true beginners guide to fasting overall. I’ll talk about where Fasting came from and where it’s heading.
Fasting, by it's simplest definition is going with out consuming food and beverages for a period of time. This is typically associated with religious practices but over the past 2-3 years as more research emerges it is gaining recognition for fat loss and health benefits.
While fasting as a choice diet might sounds like a new trend, fasting has been apart of human tradition for thousands of years. Back in the 5th century BC, Plato, one of my favorite philosophers believed in the separation of medicine from what was truly healthy and what only give the illusion of health. Said differently, he sought after remedies that provided a wholistic wellness vs. using medicine to mask an illness. An even better analogy would be getting a tan from the sun vs. a tanning bed. Both give you an aesthetic radiant glow, however the sun gives health benefits of vitamin D in comparison to the tanning bed which uses UV rays to give the illusion that you were laying on the beach with no real health benefits. Plato wrote about how excessive food gave birth to illnesses. The belief during this era was that illnesses were born from food, which is arguable true today. Just look at the obesity epidemic in the United States. Back then the idea was that the body was designed to doctor itself, therefore the introduction of food while a person was ill would be feeding the disease, causing it to worsen. They used fasting as a means of treatment to cure illnesses, including diet, air and sun.
Fasting is distinguished from one religion to the next. In the Muslim faith, the fast during Ramadan. In Catholicism, they fast during Lent and in Judaism, Yom Kippur. Across these religions, the practice of fasting brings about spiritual and physical renewal. So despite this rich heritage of fasting, you may ask "Where's the importance of fasting today?"
In today's culture, fasting is no longer sacred or recommended. One cause could be modern medicine. The pharmaceutical giants continue to push their drugs as solutions to the masses rather than turning to more natural treatments on a case-by-case basis. Also, we have food readily available to us at any moment of the day.
But we are carving out a space for fasting in our modern culture now. Its so inspiring that we can share our love for fasting with each other no matter your beliefs and values. The practice of fasting has evolved from strict religious traditions to an eating practice that is more adaptable to the way we live our lives today.
Our lifestyles and eating habits are so varied from person to person, that you might be thinking that there is NO WAY that you can succesdfully do intermittent fating given the schedule that you have but THATS A LIE. There are 6 types of fasts to fit your life style. I'll give you a brief definition of each:
16:8, fast for 16 hours of the day, eat for 8 hours - This is by far the most popular option. This option is not as extreme as others, because you aren’t fasting for that long of a time period. You are able to fit in 2 or 3 meals in your day if you want and spread it across 8 hours. It allows for a lot of flexibility no matter if your schedule throughout the week feels spontaneous or structured. …In theory it's an easy introduction into the fasting lifestyle change and should be easier to stick to. For example, if you finish your last meal at 7:30PM on Thursday night, then you wouldn’t eat until 11:30AM on Friday.
Warrior Method - fast for 20 hours, eat for 4 - This is a great one for people that don't get too hungry during the day and can really throw down heavy meals. Also, if you workout later in the evening after work like I do, this may be a great option for you. So for example, I’d typically stop eating at 7pm (I wouldn’t go much later than that on this method) and would fast until 3pm the next day.
5:2 - this is where you eat normally for 5 days, then for 2 days you restrict your eating to about 500 calories on each day - so doing this method. It’s advised that your 2 days aren’t consecutive. you don’t have to count any calories except on the 2 days that you decide on. So for example you may chose to “fast” on Monday and Thursday with small meals and eat like normal on the other days.
Eat-Stop-Eat - fast for 1 or 2 days out of the week, the goal is to make it a full 24 hours before eating your next meal- The great thing about this method is it's only 1 day out of the week, so you can eat normally for the remainder of the week. For example, if you finished dinner on Monday at 6PM, then you fast until 6PM dinnertime on Tuesday. It might be difficult for people to start and even continue this method and bcause you aren't consuming any calories on those days training might be difficult.
Alternate Day Fast - fast for 1 day, eat the next day and repeat. That’s it. For example you may chose to eat normally on Sunday, fast on Monday, eat on Tuesday, fast on Wednesday, etc. This is a more rigid approach and is great for people who like that type of structure but it might not be a long term choice for many of you because of the lack of flexibility.
OMAD, an acronym for One Meal A Day - this is where you eat one meal typically during a 1 hour window.
I know I hit you with a lot of info. I just wanted to give a brief overview on intermittent fasting. I'll have separate episode diving into the pros and cons of the different methods.
So, you may be saying “wow, that’s a lot! how do I get started though?”
Be humble, sit down and get ready to start start small. There’s no way you are jumping into going OMAD right away. You are not going to make it eating one meal a day on your first day. I wouldn’t recommend that. I know you are excited but fasting is definitely not the diet that you want to jump in with 2 feet. You may have all ready decided that you want to start off by doing the 16:8 method, but instead of you trying to fast for the whole 16 hours on Day 1, maybe you start with 12 hours for the first 3 days. Whatever that number is… go easy on yourself.
You may be thinking, I all ready go with out eating now! And I’m ready to get started. To you, I say, still start small. It’s one thing to not prioritize eating throughout the day and it’s another thing to decide that intermittent fasting is going to be your new lifestyle.
Go to sleep- Yep! I literally mean, go to bed. Sleep is so important to meeting your goals, so you want to get lots of it. And fasting counts while you are sleeping so the more sleep you get, the more you'll sleep through your fasting window any hunger pains you may have.
Don't be rigid- This isn't like those other diets on the market that you’ve tried. If you want to eat, eat. Don't stress out about it, it's just food. If you feel like you’ve fallen off the wagon, which I do MULTIPLE times a week, just pick back up on your lifestyle as soon as you can.
Keep yourself busy- There’s nothing like watching the clock until the next time when you can eat. Trust me, I know how you feel! Check my Instagram. But seriously, don't countdown the time, its going to feel like you're never going to eat. Instead, find something to do. I’ll typically start taking notes on a new topic I want to discuss with all, I’ll read, I’ll take some phone calls. Stay occupied and guaranteed you'll forget about being hungry.
Fasting is not prescriptive, its not something that you need to do, even though I think we can all benefit from slowing down a bit on all the snacking we do. You have the flexibility to fast no matter your lifestyle. If you’re all ready happy with your diet and fitness goals, then this isn’t the channel for you but if you were like me, wanting to do better with your eating and couldn’t find the willpower, or if you were hearing “professional” advice that just didn’t add up or if you are want to just simply try something different, I want to encourage you to stay tuned for more episodes that will dive deeper into these fasting styles as you learn which one may be right for you. Also, don’t forget to head over to www.goodgirlgoneomad.com and download that guide. Ultimately, the best method is the one that you can do consistently.
Hey GOOD GIRLS, I want to sincerely thank you from the bottom of my whole heart for listening to my very first audio about a topic that I am extremely passionate it about. You’re still listening and that means everything to me because you are truly the reason why I’m doing this. If you’re listening and this is starting to click for you, and you’re thinking of a friend that could also benefit from hearing this, I want to invite you to share this. It’s available on iTunes, Anchor, Stitcher or directly on my website. Also, I want to invite you to give me your honest feedback about this episode. If you’re tuning in on the Anchor app, you can send me an instant voicemail while you are listening to my podcast. Yes! At the same time. Also, if you have a specific question or a topic you’d like me to touch on, send me a message at CORRECTION: email@example.com and I’ll get right back to you. Bye for now.