Fasting, Why I Love It
Fasting, Why I Love It and Think You Should Try It
Many people think fasting is a fad, a new way to lose weight fast. But the truth is humans have been fasting for a long time. Our primal ancestors fasted as food was scarce. People have long fasted for religious reasons. This is not new. It is not a weight loss fad. I would argue that it is what our bodies were designed to do. We were made to be able to go for periods of time without food. But that is not what we do, we eat constantly. This post is not meant to be a “how-to” on fasting but just start the conversation on why fasting could be a good option for you to consider trying.
In today’s world food is everywhere you turn. Most of what fills supermarket shelves are highly processed, sugar filled foods. We eat these foods from the moment we wake up, until we go to bed. We have been trained that we should have three meals a day and snacks in between. I have spent the majority of my adult life eating low fat food, counting calories and attempting to work off those calories with crazy cardio. It doesn’t work. I always felt deprived and that I didn’t have the self control needed to stay away from sugar. What I have learned is that isn’t the case. If you are struggling with the same thing it isn’t your fault. Our food is made with added chemicals like natural flavors. They are added to our food to make it taste better which in turn increases cravings and makes you want to eat more. Once you stop eating them (which I know is hard!), the cravings disappear. Fasting is a great tool to help you break this cycle. Losing weight is not about discipline, but eating the right foods at the right time.
I have found that when I talk about fasting a lot of people think it is crazy. They think it isn’t doable. They think it isn’t good for you. What I have discovered is most don’t know what fasting really is. It isn’t a cleanse. It doesn’t mean you have to eat less food. It just means you eat less often. You eat in a concentrated window of time. Basically you have two parts to your day. A fasting window and an eating window. You get to decide the length of those windows, and the best part is it doesn’t have to be the same everyday. In fact it is better to mix it up a bit.
The Health Benefits to Fasting
There are so many. Fasting gives your digestive system time to rest. It helps lower insulin levels and can reverse insulin resistance. It burns fat and aids in weight loss. Depending on the length of your fast the list of benefits is long. According to the New England Journal of Medicine an 18 hour fast can increase longevity and slow down aging, decrease the likelihood of many diseases including cancer and obesity, reverse insulin resistance, protect you from neurological diseases (Alzheimer’s and dementia) and more. There are so many types and lengths of fasts and the benefits are different depending on what type of fast you do.
Why I Love Fasting
I just feel better when I am not constantly eating. I rarely feel the need to snack anymore. I have more energy. My head feels clearer. My stomach doesn’t hurt. I am not always thinking about food or craving sugar and carbs. I don’t crash in the afternoon which indicates my blood sugar is more stable. I don’t have to fast everyday, it works with my lifestyle. I vary it day to day which I love. It makes life simpler for me.
Fasting is a great tool for me to use to maintain my weight. There are times when I indulge or eat things that I wish I hadn’t. Before, when I fell off the wagon, I would give up as it was too hard to climb back on. I would pour myself another bowl of cereal and go back to eating all the crap again. I would feel bad about myself. I would gain all the weight back and sometimes a little more. I don’t do that anymore. I know that I can fast and it will help me quickly right back on track. The cravings will go away and I’ll be feeling better.
It Is Important to Fast Correctly For Your Body
I started fasting a few years ago. I didn’t know much about it, but I heard it helped you lose weight so I decided to give it a try. It seemed to fit in well with my low carb eating. I started with 16 hours of fasting and an 8 hour eating window. Once that was easy I would sometimes extend it to 20 hours. I found that I felt better and I enjoyed fasting, but I didn’t think it helped me lose additional weight. As I started to learn more I realized that I wasn’t doing it correctly. By fasting so often and for so long I could actually be harming my hormones which in turn would make weight loss more difficult. As a cycling female you need to be more careful when and for how long you fast. If you are no longer having a cycle, or a male, you should still vary your fasts but you can pick and choose when you would like to fast longer and take periodic breaks. Like most things it is good to do in moderation and be flexible. Fasting correctly is really important.
How I Fast
I always fast for at least 12 hours. The week before my period (days 21-28 of my cycle)I don’t fast longer than 12 hours. I don’t like to eat in the morning so instead of forcing myself to eat I put collagen and healthy cream in my coffee which breaks my fast. Days 1-10 of my cycle are the days when I can safely fast longer (20-24 hours), but not all of those days. I may choose 1 or two and never two days in a row. The other days of my cycle I tend to stick to 16-18 hours. I listen to my body and do what feels right. I love that I can mix it up. In fact, I find that mixing it up works better.
Who Shouldn’t Fast
Fasting is a stress on your body, which for many people is a good thing, but not for everyone. If you are under a lot of stress I would not fast. First work on lowering your stress and then try fasting. If you are pregnant or nursing you shouldn’t fast. Children shouldn’t fast. If you struggle with an eating disorder it is not for you. As always, it is a good idea to discuss anything new with your doctor to make sure it is a good fit for you.
Are You Ready To Try Fasting
Again, this is different for everyone but for the clients that I have worked with I encourage them to start slow. Fast for 12- 13 hours and then gradually increase it. Many people feel like 16 hours is a sweet spot for them. If it takes you a long time to get to 16 hours that’s okay and if you fast 14 hours a couple days and 12 the next that is also fine. See what feels right and works for you.
To enjoy some of the benefits of fasting you don’t have to change what you eat but most find that fasting is easier if you eat a lower carb diet. I find it helpful to take a day to count how many carbs I normally eat. Many people I have worked with find fasting is doable if their carbs are under 100 or 150 g per day. If you find you eat more carbs than 150 g per day then it may be helpful to work on lowering that count and then try fasting. I know I say this a lot but everyone is different and you need to find what is best for you.
Depending on what your goals are and why you are fasting there are different ways you should break your fast. For me, I break it with protein, usually eggs. Others do better with something easy on their stomach like bone broth. For most people it isn’t a good idea to break it with carbs.
There is a lot to take into consideration. I encourage you to do your research. Learn how to do it right from the experts. I share resources on my Instagram page (stricklyhealthy.shari) and give you ideas on where you can find information. There are tons of resources to help you figure out how to do it safely and work with your doctor. I promise it is worth the time. If you need help I am here and am happy to guide you. Please don’t hesitate to reach out!
