Over the last couple of months, I have actually been consistently working out in a fast state. By the time I finished a workout, I would be starving – especially after intense upper body strength training and HIIT treadmill workouts. As soon as I got home, I would require to eat practically immediately afterward and struggled fasting for longer than 13-14 hours at a time. Finally, I decided to try the 16:8 Intermittent fasting experiment and in this article, I’ll share with you my intermittent fasting 1-week results.
Intermittent Fasting: WOW!
Intermittent Fasting (IF) is very stylish today and has actually completely grabbed my interest; however, in spite of its current surge in popularity, the idea has really been around for several years. I keep in mind when I was a kid, my papa used to fast once a week for a whole day (normally on a Wednesday) and I just didn’t comprehend the reasoning. I likewise had this preconceived myth and visceral worry in my mind that by working out without consuming, I would lose muscle mass instead of fat. I love resistance training so I always had that fear of losing my muscles. Therefore, to be frank, I was quite skeptical about fasting for several hours during the day,
However, one of my best friends tried fasting to lose weight in 2 weeks so I started being interested as well. I’ve read a lot on the subject and not going to lie, I am completely jumping on the IF bandwagon! There’s so much research study out there supporting the tremendous benefits it provides. I can personally vouch for this, as I’m currently at my lowest body fat and best body structure I’ve ever had as a result of doing my workouts fast. I enjoy being in my body as never before! As a real go-getter, I was apprehensive to increase my consuming window due to the fact that it comes to a point where it does more damage than good. That being said, I still wished to push my fasting window up and evaluate the 16:8 IF technique – 16 hours of fasting with an 8-hour eating window.
Intermittent Fasting is NOT for Everyone
I would be remiss if I did not discuss that fasting is not for everybody. Following suit with the disclaimer I normally include in my posts, please don’t presume that what worked for me will work for you too. There are groups of people that must not be fasting for an extended amount of time – it can be very damaging to their heath. Particularly with ladies, IF may not be as efficient as it is with guys and can actually cause issues with ladies’ reproductive systems, including amenorrhea (loss of a period) and fertility issues. I’ll call out a few of these in my post and will likewise supply links to more resources. Can’t highlight this enough, but please inform yourself before deciding whether IF is right for you. A lot of people decide to do IF without even taking into consideration certain chronic heath issues they live with. They just want to do it because that’s what a fitness chick with millions of followers on IG is doing.
Introduction to Intermittent Fasting
There are a bazillion resources out there, but for those that don’t have even the slightest inkling as to what Intermittent Fasting is, this article is for you. I’m going to very first tell you this:
” Intermittent Fasting is not a diet plan. It’s a pattern of eating”
Advocates of the fasting regime have actually been promoting the benefits: more clarity of mind, weight loss, burning fat, reducing insulin levels, and extended longevity of life. I’m not going to get into each of these, however, among the most popular incentives for embracing the IF way of life is for weight loss and maintenance.
With smaller sized eating windows, calorie intake can be limited. On a few of the days where I accidentally fasted for 17 or 18 hours for example, then tried to return on track and consume by 8:00 pm, I found it very tough to hit my calorie amount goals. It was unavoidable that I would lose weight. And that’s why IF is not a diet but a pattern of eating. I just didn’t have a chance to eat lots of food and that made me lose weight.
Last but not least, there are many different kinds of IF fasting regimens and windows out there, but in this post, I’m just going to discuss my experience with the 16:8 procedure. I will add a few links to some additional resources at the end of this post. I understand I may sound redundant, but once again, I extremely recommend that you evaluate these resources and seek out alternate details before starting any sort of IF regimen.
My 1 Week Experiment
I’m a curious being and as a devoted runner, I’m always trying to find brand-new ways to improve my athletic performance (pace/distance/time) while increasing my energy levels and focus throughout the day. I heard a lot of terrific things about fasting and for that reason, decided to give it a try for a controlled period of time, wishing to log the effects it would have on my body structure and mind.
The rules of the experiment were as follows:
– Fast for 1 complete week; 16 or more hours of fasting and an 8 hour or less eating window
– Consume roughly 2,000-2,500 calories per day and utilize the MyFitnessPal app to track my food intake. For me and my activity level, this would allow me to maintain my current weight
– Utilize the Zero app to keep track of my everyday fasts
– Consuming window: 12:00 pm-8:00 pm (attempt to remain consistent at least)
– No alcohol permitted
– Try to keep a consistent macro split; 50% of protein, 30% of carbohydrates, and 20% of fat
In regards to advantages, I didn’t experience a clearer mind or any more weight-loss compared to the 12-14 hour fasts I’d been doing over the past several months. The biggest advantage for me was enjoying not having to think about consuming in the AM and waiting on my food to totally absorb before hitting the fitness center. I’ve had so many bad experiences consuming too many calories (following this typical advice, consume your most significant meal in the morning) prior to my workout. Consuming a bowl of oatmeal with yogurt, berries and some nuts is just excessive. I feel bloated and get bad cramping. If I am going to consume prior to a workout, a banana is the only food that will suffice. It offers a gradual and slow release of energy.
The first few days took some modification. With my job, I’m able to create my own work schedule, but with that being stated, there are some days where I have morning conferences and require to get my workout done first thing in the morning. I’m talking EARLY (in between 5:30 -7:30 am). I discovered the 16:8 to be extremely hard to maintain with my changing workout schedule.
After an early supper, where I’d consume around 7 or 7:30 pm, my sister and I would go for a 1.5-2 hour walk by the river to absorb and soothe my mind prior to bed. By the time I got home, I was starving and would wind up consuming a treat at around 9 or 9:30 pm. Waking up at 5:30 -6:00 am and doing a workout from 8:00 am– 10:00 am meant that I had 3-3.5 hours left prior to eating.
There were a number of days where I couldn’t consume till 1:30 -2:00 pm and I’m not going to lie, I was grumpy AF. The advantages IF brought dissipated and left me (h) angry. I was not pleasant to be around and my mommy can definitely vouch for this (thanks for enduring me Monica, you’re a saint).
From a performance perspective, I noticed absolutely no improvements in pace and power during my runs. In fact, I felt less energetic on a number of days; where during some fasts, I felt sharp cravings discomforts in my stomach area. I didn’t notice much of a difference keeping all other variables consistent. I’m a very active person and work pretty hard at the health club, combining strength and high strength training (HIIT).
Intermittent Fasting 1 Week Results
- Body Weight – Lost 3 lbs.
- Body Fat – Lost 2% Body Fat.
Although I did lose weight and body fat whilst doing this experiment, I need to mention that it was probably due to my precise calorie and macro counting, along with eliminating among my vices in it’s whole: alcohol.
Please Be Cautious
While researching for this experiment, I discovered numerous short articles that highlighted a certain number of groups that ought to be really careful or prevent IF completely.
- Pregnant or nursing moms
- The elderly with persistent conditions
- Those battling with eating disorders
- Individuals with either type 1 or type 2 diabetes
They need to be carefully kept an eye on when adopting an IF regimen. If you fit into any of these classifications please read this post.
Although the 16:8 protocol is the most typical and sustainable for a lot of people, and research study reveals it can be particularly advantageous for men, it wasn’t a great suitable for me. I might cycle in a few 16:8’s throughout my week, but won’t be able to maintain it for more than that. I can still see the tremendous benefits of doing fasted workouts, but for me, I need the flexibility to consume when I’m starving after a workout.
In addition, as a lady, fasting for an extended duration can be detrimental to my health and negatively affect my reproductive system. Moving forward, I am going to pay particular attention to my body.
If you choose to give IF a try, let me know what you think in the comment section below. Good luck!
Can you really have snacks when you fast?
YES. Limited snacking is allowed during the fasting period but only a handful of beverages and foods should be ingested. These intermittent fasting snacks will get you from hungry to blissful in mere seconds:
– Plain tea
– Coffee/Bulletproof Coffee
Can you drink protein shakes during intermittent fasting?
YES. You can have an intermittent fasting protein shake. But if you drink one outside of your eating window, it will break your fast.