Upgrading My Fasting Routine

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A great book for those of you interested in learning about the benefits of and ins and outs of fasting.

I never really stopped intermittent fasting. I’ve done IF for the last 7 years. I settled into an 8-hour eating window and 16 hours of fasting. The problem is that over the last few years the hubby and I just did a lot of damage in that 8-hour window. Although I’m still trying to figure out which direction to take my diet – low carb, keto, carnivore or P:E – I’ve decided I want to push myself on the fasting front.

After a morning binge of Dr. Jason Fung videos, I dusted off the good doctor’s The Complete Guide to Fasting.  I have to say: I love the grids of his fasting protocols. Visually, it’s a great way to show what a 24-, 36- or 42-hour fasting routine looks like.

This week I’m starting the 24-hour fasting protocol. I’m still doing the 16 fasting and 8 hour eating window, but every other day I’m only eating dinner. Today is a fasting day. That means my last meal was last night’s dinner, which I finished eating at 7:00 p.m. My first meal today will start at 7:00 p.m. – 24 hours later.

The only thing I’m allowing myself is water, herbal tea, and one coffee with 1 tbsp. of cream during my fasting hours. Now, I know that some of you are asking: How can you have cream on a fast? Good question! And I have two answers for you.

First, I’m following Jason Fung’s liquid guidelines. That cream is adding so little to my total caloric intake – 50g – it’s too little to matter. Second, my ultimate goal is to eliminate coffee from my diet. I’m drinking one cup a day. That’s down from five cups! I expect to be coffee free within a week or two.

Fasting Isn’t Starvation
There are real benefits if fasting is done right. Clearly, fasting can help with weight loss by helping me get into ketosis. But if I don’t eat right, I’ll stop burning fat.

Fasting is so much more powerful than fat loss. I’m combining fasting with my diet to help boost my energy levels, banish brain fog, reduce inflammation, and improve both leptin and insulin resistance. Once I’ve removed coffee from the diet, fasting will help stimulate autophagy – the body’s process for cleaning out damaged cells and regenerating healthier cells.

I’m finding the 24-hour fast easy to slide into after doing IF for years.  In fact, Jason Fung uses the 36- or 42-hour fasting protocol with his patients for better results. My plan is to move to 36-hour fasting 3 times a week in February before moving to the 42-hour protocol in March.

Of course, life happens. Family get-togethers, dinner with friends, special occasions… Heck, my birthday is this week – on a fasting day no less! Fasting doesn’t mean I become a hermit. I can still enjoy my life. In fact, it makes sense to fast after a feast.

Disclaimer: Fasting isn’t for everyone. There are people who shouldn’t even try fasting, including children, pregnant women and people with eating disorders.  If you are thinking about trying a fast, check in with your doctor first, especially if you are taking any medications. I’m not a doctor and this article is just to let you know what I am trying in regard to my health. It is not medical advice.

7 thoughts on “Upgrading My Fasting Routine

    • Dot2Trot

      I’m actually doing a post on this later today! P:E stands for protein to energy ratio. It’s the keto diet from Dr. Ted Naiman. If you are seriously overweight, you basically eat high lean protein, low carb/high fiber veggies, and low fat (meaning eat the fat naturally in your protein, just enough animal fats for cooking, creams for cooking or coffee, etc.). The idea is that we burn the fat we consume first and if we over eat fat (which is easy on keto) we won’t burn our body fat as efficiently as we should and drop pounds.

    • waterdancer2140gmailcom

      Thanks Dot. I had not heard of this but it makes sense.

      Grateful to you for taking the time to respond and for the many things you have taught me. 💝

  1. Mary Ellen

    I have been doing intermittent fasting fort a few months, the 16 hour one, and have found that I have more energy and am not hungry most times even after 18 hours.. a good means to an end. By the way, I am a Type 2 diabetic and my doctor recommends Keto

    • Dot2Trot

      Happy you are having success with IF. It is a really powerful tool. Great that your doctor recommends keto. Seems that a lot of doctors still focus on the standard American diet. Hopefully more will see the benefits of keto.

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