Tag: fasting

Prolonged/Extended Fasting varies, but typically it will span a period of 24 hours to a week.  If you are doing the 24 hours fast, you should allow a day or two of rest between the Prolonged Fasting periods. 

During the fasting time, the body transitions from using glucose as a primary energy source to the state of ketosis, the burning of stored fats.

One of the key benefits of Prolonged Fasting is the promotion of autophagy.  This is the body’s process of removing damaged cells and generating new ones.  It is also believed to stimulate stem cell production The process is essential for maintaining cellular health and preventing diseases. The increase in cellular cleanup activities also is beneficial for anti-aging. 

Other benefits include a reduction in inflammation, improved cardiovascular health, lower risk of insulin resistance, better blood sugar control, improve cholesterol and triglycerides levels, fat loss and weight loss.

What to eat Before and After the 24-Hour Fast:

To promote the ketosis and stem cell health, you should choose nourishing, nutrient-dense whole foods.   Fatty meats, bone broth, organ meats, full-fat cheese, and low-carb vegetables.  

Doing a 24 hour Fast:

A 24 hour fast typically will begin at sundown on the first day and will end at the same time the following day.  However, you are free to choose your start time to fit your own schedule.     It is important to note that linking your fasting period with circadian rhythms will work well with the metabolic processes in your body that are governed by natural light and dark cycles.   This is the reason most will choose the Sundown start time.

Obviously, you cannot eat food, candy, etc. while on the fast, but you can have beverages.  The choices are limited to water, mineral water, seltzer water, black coffee, or tea.    NO SODA

As an Intermittent Faster, you are familiar with at the 16–18-hour mark being the time that you would “break the fast”.  This will be your rough patch, but keeping physically active and busy will help you overcome the hump.   

After restricting your calories for 12-36 hours your body begins breaking down fatty acids into energy molecules called ketones.   That’s what they are all talking about when they say “State of Ketosis”.   As you hit your 16-hour mark, your body activates a process of cellular repair called the autophagy.   Not only is autophagy taking away the damaged and old cells, but it is also removing infectious and toxic bacteria and viruses.     This is most likely the reason you are not willing to eat when you have a stomach virus, your body is forcing its only self-repair mode.

The benefits of Intermittent Fasting are numerous.  It promotes weight loss, heart health, reduces inflammation, improves brain health and memory, boosts energy levels,  helps with high blood pressure, lowers cholesterol and many other wonderful things.   

I began Intermittent Fasting because of the benefits of the weight loss.   I had tried Keto, fad diets, portion control and calorie counting.  I have a lifetime of attempts that were only minorly successful before I fell back to my old habits.  

My first step was to educate myself.   Jumping right in and starving myself for hours at a time was not an idea that was welcoming, I needed to know more.   I talked to my brother who had been practicing Intermittent Fasting for several months.  He directed me to helpful TikTok sites and YouTube Channels by saying  “Just search Intermittent Fasting”  start watching and learning.  He also recommended getting a book if I preferred the old school way of doing things.   

I followed his directions and I did get a book.    “Intermittent Fasting for Women Over 50”  written by Nancy Vassallo

 (https://www.amazon.com/dp/B0B4H2CCCJ?psc=1&ref=ppx_yo2ov_dt_b_product_details)

The basic idea is there are 3 types of Intermittent Fasting.

Time-Restricted Feeding –  you eat within a certain period of time – generally within a 4-12 hour window and then fast the remainder of the day. 

Alternate Day Fasting – you fast one day and then eat regularly the next day.  

Periodic Fasting – this one involves extended fasting periods that occur periodically.  For example, fasting twice a week or once a month.    

I had a lot of weight to lose so I chose to use the Time-Restricted Feeding method.  

One of the more popular styles of this method is referred to as the 16/8.   You fast for 16 hours and have an eating window of 8 hours.  

Popular 16/8 time windows include:

• 7 a.m. to 3 p.m.
• 9 a.m. to 5 p.m.
• 12 p.m. to 8 p.m.
• 2 p.m. to 10 p.m.

You may repeat this cycle as often as you wish, I have chosen to practice with vigor at least six days a week, giving myself one day to “splurge” a little.  

I begin my fast at 8pm.   This accomplishes two things.   First, it helps me avoid the late night snack. I am not allowed to eat after that time therefore if I feel snackish after eight, I just drink a glass of water.  Secondly, I will sleep for a good portion of the fast.   This means I will not be burning major calories or be surrounded by temptations for those hours.  

When I am awake and still in the fast, I cannot consume calories, but I can drink black coffee, sugar free tea ( no sweeteners ) and water.   I struggled with the black coffee to begin with, but now its like second nature to me.   I’m not a huge fan of plain water so I drink the flavored seltzers, making sure there are no calories in them.

When my fast is over, I still watch my portions, but I also choose healthier selections of food.  I avoid processed foods and fast foods 98% of the time.   Admittedly, I do falter sometimes.   I will have a fairly light lunch, however some prefer a heavier lunch and lighter dinner.  The preference is your own.   You must do what works for you.

Many times in the afternoon you might want a little snack which is fine, however it should be something light and small.  A cheeseburger is not a snack.    You are human, you will stumble and a cookie will find its way to you.  Its totally ok, just don’t let it become a daily habit.

This is what is recommended for the most rounded diet :  ( Good luck, we know you are fighting habits but do your best to make this more and more part of your daily intake ) 

• Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
• Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
• Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
• Healthy fats: olive oil and avocados
• Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.

Try and give up soda.   Its just pure sugar and much too expensive these days!   Spend that money on some fruit and veggies instead.  

Limit the processed foods ( I know I said this ) like packaged snacks, deep-fried, sugary drinks, and most frozen meals.

Treat yourself to learning some healthy recipes.  

The biggest and best thing you can do for yourself is establish a “fasting buddy” to talk to. Someone going through the same thing you are.  You can bounce ideas off one another and reach out when you’re feeling discouraged, and encourage one another on your journey.

One last thing.   Many people tell me the reason they don’t do this is because they do not have time with their schedules.   The beauty of the Intermittent Fasting is that you can tailor it to your schedule and do what works for you.  

You can do this!