Could you go 18 hours without eating? How about if you knew such fasting could improve energy, mental clarity and concentration as well as blood sugar and insulin levels?
Intermittent fasting, which has been gaining quite a following, may provide those potential benefits as well as improved cholesterol and blood pressure, reduction in risk factors for Alzheimer’s, body fat loss and increased metabolic rate.
We will be putting Intermittent fasting (rescheduling your eating) combined with counting Macros to the test starting January 2, 2018.
The goal of this “challenge” or as I like to call it a “supported change in eating patterns” is going to be different for each person. For some the goal might be weight loss, for others it might be to try and resolve longstanding digestive issues while for others it could simply be about maintaining a fit and lean body.
For me, at age 54, with the fear of menopause looming, it is definitely about maintaining my weight, leaning out a little more and resolving longstanding digestive issues!
If you would like to join the our group in taking this challenge to change, sign up at:
Make sure to put up a first post including:
• Your name
• Where you are from
• What are your goals for this challenge (remembering to make them attainable)
• Before picture
• If Weight loss is your goal make sure you record your beginning weight
• Confirm that you have created a MyFitnessPal account and are set up to begin January 2, 2018
Details of the challenge:
Starting January 1, 2018, think about when you will start your fast. Perhaps it will be after your last meal on January 1, 2018? Or you can start on January 2, 2018, following the instructions under “How do you start intermittent fasting?”
This means going 16 hours from your last meal of the day on January 1, 2018 until your first meal of the following day. And this last meal of your day should be at least 2-3 hours before bedtime.
Once you have completed the 16 hour fasted phase (most of these hours are during the night when you have been sleeping) you will then begin an 8 hour “FEEDING PHASE”.
During the eight-hour window which we will call the “FEEDING PHASE” you will still get in all of the calories you need whether that is based on your MyFitnessPal calculations for weight loss or based on maintenance.
I will be posting my progress every week and I would like to see the same from everyone. This includes where your weight is at (optional), your energy levels, mood levels, focus, analytical thinking and creativity. In general, how are you feeling and what are you struggling with. I will also be posting reminders every week ☺
How long do you have to fast for intermittent fasting?
Most 8 Hour “FEEDING PHASES” are from 10-6, 11-7, or 12-8. It doesn’t matter what eating window you choose, just as long as it’s more or less the same every day and you complete a full 16-hour fast.
How do you start intermittent fasting?
1. On January 2, 2018, Skip breakfast.
2. Wait all the way until lunch if you can, or at least 10 or 11.
3. Finish dinner by 6pm or 7pm.
4. Repeat the process tomorrow.
Intermittent Fasting…. What are you eating when you are fasting?
Nothing. You don’t eat when you are fasting. During the “FASTED PHASE” your body is using the first 8 hours to DIGEST and the final 8 hours to REST.
However, you can still have coffee, teas & flavoured waters
Intermittent fasting…. explained
I’ve attached a link to a document explaining intermittent fasting in detail.
Remember that the 8-hour “FEEDING PHASE” is not an 8-hour-all-you-can-eat-junk-food buffet.