As I mentioned in my podcast, "The PE Guy Podcast," S1 E2, "Intermittent Fasting," I am a big believer in fasting as a form of weight control, mainly because I have seen its effect in my own life. I fast from 6 PM until 11AM every day- a 17 hour fast- but, studies have shown that fasting for even as a little as 14 hours per day has been proven effective in reducing obesity, insulin sensitivity, and cholesterol. Everyone is different, however, most everyone can benefit from fasting if done correctly. There are different types of fasts, and you don't even have to fast every single day for it to be effective. The key points that lead to a successful fast are:
- Stay hydrated- It is always smart to drink plenty of water at all times, however, staying hydrated during your fast is going to help in a number of ways. First, it will help your body to be more efficient in doing the maintenance it is undertaking, like burning stored fat, digestion, and cell repair. Second, it will help you to control hunger signals. Many times, your brain can confuse thirst signals for hunger, which may cause you to overeat. Staying well hydrated reduces the opportunity for such confusion, thereby, reducing your chances for overeating. But, staying hydrated may mean incorporating electrolytes into your daily routine. Electrolytes are the minerals potassium, sodium, and chloride. You can receive the recommended amount of electrolytes from a well-balanced diet, yet, often times people in a fasted state may be low on these minerals, and most don't even know it. Symptoms of being low on electrolytes include lethargy, fatigue, nausea, diarrhea, constipation, cramps and other not so pleasant things. Maintain an electrolyte surplus by eating a well-balanced diet, drinking plenty of water- but not too much, limiting salt, and in some cases, supplementation.
- Drink black coffee or unsweetened tea. Both of these drinks offer great benefits on their own, but during a fast, they can be invaluable, so I would recommend you learn to love them if you don't already. They can provide a feeling of fullness. Caffeine in each can give you a mid-morning boost. Finally, sometimes, you just need to taste something, and these can offer you that sensory experience.
- Take it slowly at first, and take it easy on yourself. Due to oversized portions and frequency of "meals" most of our bodies have become accustomed to operating in an overfed state. Chances are, initially at least, your body is going to react to a reduction in your state of fullness. Just keep in mind that is temporary, and it will subside in a short time. Try to occupy your mind with a task to help stop the cravings. But, always remember that if you slip up, you are only human. Tomorrow is a new day, and as always, any time you make a mistake, learn from it and move on.
- Maintain control when you DO eat. Each time you break your fast, try to choose foods that will fill you up for a longer period of time. Maximize your "bang for your buck," so to speak. Eating whole, natural foods high in complex carbs- especially fiber- and fat will satiate you for longer periods and keep your metabolism running high. There is no need to me scared of fat any more. Eating natural, whole food fats is actually beneficial, especially fat from plants. Avocados, olive oil, nuts, and legumes- AKA seeds- provide a healthy amount of fats that will really benefit your diet. You should try to consume more of these foods daily. Successfully fasting does not have to be hard, and even it is at first, it will get easier.
