So just how do I fast?
A few weeks ago, I shared a little bit about intermittent fasting + why I’ve adopted an intermittent fasting protocol (IFP) approach to my diet. You guys have indicated you want to know just how I do this– because not eating for a predetermined amount of time is hard; food is so good.
I agree with you. Totally.
For the past few months, I’ve been following an IFP. I went with the 16:8 at first– which meant a 16-hour fasting window followed by an 8-hour feeding window. Fasting isn’t about what time of day you eat, just scheduling fasting windows and eating windows; this is great for tailoring a fasting schedule to what works for you.
I started by using sleep to take up the bulk of the fasting hours, skipping breakfast, and making lunch my first meal of the day after 16 hours of fasting. (I know, “breakfast is the most important meal of the day.” Turns out, not always. Read this article for more on all that jazz.) That was giving me the benefit of a 16-hour fast (inflammation reduction, insulin sensitivity), and limiting my calorie consumption from noon to 8:00 p.m. (essentially, two full meals and a snack or two a day).
Update August 2018: No matter what you hear, you cannot consume anything with calories during the fasting period, or else you will break your fast. I had previously read that you could do “assisted fasting” with supplements and high-quality-but-low-calorie dark chocolate, but this is inaccurate. Anything that triggers a metabolic response (ie, anything that causes your insulin to spike) will break your fast.
Here’s what you can have while fasting:
- Water
- Salt (adding a little salt to your water helps fight off the dizziness, headaches, etc., many people experience when attempting to fast)
- Black coffee (no creamer, no sugar, no nothing)
- Tea
- Lemon juice (ie, straight up fresh lemon juice– not a sugary lemon-flavored something)
I want to try a longer fast, as the benefits of fasting increase with the number of hours logged. I have attempted a few 24 to 36-hour fasts before, but those were only completed via the assisted fasting protocol I was following (so I wasn’t actually getting the fasting benefits I believed I was getting).
Note: this is what works for me. IF in general accounts for many, many different types of approaches, and there is room in each protocol for customization to what the individual wants/needs. Also, I’m not a doctor/certified dietitian. I’m just some random Midwestern girl with the Internet and a curiosity about something with some scientific backing that I wanted to try. If this is something you want to test drive, it wouldn’t be a bad idea to do a lot of research and check with your doctor first.
If you have any questions, I’m happy to answer ’em. Shoot me an email or drop a comment.
interesting post, these products sounds good
http://www.alessandrastyle.com
They’re solid- I’m enjoying giving ’em a shot!
Thank you for the tips, Ashley.
Love,
My sweet paradise blog I Bloglovin’
Of course, babe! Hope you’re having a great weekend!
These look really great! Thanks for sharing!!
Adi xx
fancycorrectitude.com
instagram.com/fancycorrectitude
Thanks for stopping by, babe!
Very interesting! I’m such a grouch if I don’t snack, ha ha.
Haha, it’s definitely a new type of approach to eating, that’s for sure. 🙂 Thanks for swinging by, lady!
This is interesting, I think I’m going to look into this some more (also stoked about the breakfast article, I am not a breakfast kind a gal hehehehe)
Sxx
http://www.daringcoco.com
I’m not usually a breakfast person, either- so I was definitely game to try that type of fasting first! 🙂 Let me know if you give it a try, lady!
This is so interesting! I need to shed a few pounds which I’ve recently gained so this was a great read for me. Thank you hunny xx
http://www.thatnewdress.com
Of course, lady! Let me know if you give intermittent fasting a shot!
Interesting post <3
xx Marikilla.
NUEVO POST / NEW POST !!!
http://mypersonalkloset.blogspot.com.es/2016/10/all-i-need-is-all-i-got.html
Thanks, lady!
This was a really interesting read, and well done for managing those 36 hour fasts!
As I struggle to go more than a few hours without eating, the idea of skipping breakfast seems the most feasible option!.
Thanks for sharing
Julia x
http://www.thevelvetrunway.com
I definitely like using the sleeping hours to take up most of the fast- you can’t miss eating if you’re sleeping. 😉 Skipping breakfast and then having the first meal at lunch was a great way to start, too- way easier to manage. Let me know if you try it, lady!
I’ve never really fasted before. I just learned about juicing fast where you only dink natural juice that would include all the nutrients you would normally need in day, for 2 or 3 weeks. It sounds really interesting and it also works as a cleanse. I really want to try that one.
I didn’t really know about intermittent fasting before. I’m going to try and read more about it. I don’t really like taking pills so we’ll see.
Thank you for sharing Ashley. Have a lovely Sunday 🙂
xo
Sauniya | Find Your Bliss ♡
Natural juice cleanses are interesting to me, too- they’re definitely something I want to explore in the future. Two to three weeks sounds crazyyyyy- I would be so curious to read an account of someone who had tried it. 🙂
I have never heard of this before but it sounds intersting indeed. I think I need some longer breaks between my meals too but it definetly is more difficult with a toddler who needs meals regularly and does not like to eat all alone 😀
Rosa Larissa Klara
conscious lifestyle of mine
Very true, lady- having a toddler would make it tougher to adopt! My boyfriend and I follow a similar intermittent fasting schedule, and having someone who is right there with ya makes all the difference!
I’ve never fasted before but after reading your post, I am tempted to try. w
http://www.mydailywear.co.uk
Let me know if you do, lady! It’s a pretty interesting concept- and I’ve found it helpful so far!
i love this post! i hope you’re having an amazing day 🙂
mfashionfreak♥blog
Thanks, lady! You too!
When I begun reading I was like “oh my god I could not do this because all I think about is food” but then when I saw that you eat from noon to 8pm it sounds like a great idea. I normally do this all of the time and if it makes you feel better that is great!
Camila,
My Vogue Style | http://www.myvoguestyle.com
There are different types of intermittent fasting, so you can find one that works for you (and hopefully isn’t miserable). The 16:8 approach with a 1-day a week 36-hour fast is what I’m currently trying. 🙂 Thanks for swinging by, lady!
Omg I dont think I have heard of this! You go girl! I wish I had that motivation!
<3 Shannon
Upbeat Soles
It’s definitely a new venture- something I’ve only been trying a few months! We’ll see how it goessss. 😉
gorgoeus products
I posted a new review, I’d love to know your opinion
<<< tr3ndygirl fashion blogger >>>
kiss
Thanks, babe!
This is quite an interesting topic. Really informative
Joyce | http://joycentricity.blogspot.com
Thanks so much, Joyce!
Very interesting post!!
xoxo
http://www.blogbaobab.com/outfits/big/
Thanks, lady!
Interesting read! xx
moorizZLA
Thank you!
I do this sometimes and didn’t realize it!! Very interesting and I’m glad you found something you like.
Haha, right? I’m impressed with the list of health benefits- so we’ll see how it goes for me trying it for the longer term! 🙂
Great post! Sounds like a product I’ll need to try out. Thanks for sharing!
~Samantha
http://goldcoastgirlblog.com
I’ve been amazed so far- thanks for stopping in, Samantha!
Nice post, thanks for sharing all these tips. I would really like to try something similar 🙂
Would you like to follow each other ? Let me know: shoppingholic-dreamer.blogspot.com
Thanks, babe! Glad you found it helpful!
Really interesting <3
Happy Halloween dear! 🎃
Kisses
Dili
New post: http://www.milanotime.net/sequin-lace-dress/
Happy Halloween to you, too, babe!
Great tips! Thanks for sharing!
Xx,
|| FLOORTJELOVES ||
http://www.floortjeloves.com
http://www.bloglovin.com/blogs/floortjeloves-12198253
Thanks for swinging through, babe!
I surely need this,it sounds awesome
Let me know if you give IF a shot, lady! 🙂
This sounds interesting. The first week would be torture to me. I am always well fed. (I have 2 passions in life: food and fashion!)
I might be trying this! Thank you for the info!!
Dora http://www.BangsBang.com
Haha, it definitely takes some getting used to! 🙂
Thanks for sharing more of your secrets to such a beautiful figure, Ashley! I am intrigued about the effects of fasting on insulin and will definitely be doing some more research on that. I hope you will write about your workouts some time. Have a great week! XO
Janea
http://theSTYLetti.com
Thanks so much, lady! I’m glad you find it interesting- and workouts are definitely coming! Right now, a lot of my workouts are on Snap (ashrockchalk) if you want to follow along!
Oh man, good luck with the fasts! Ironic bc I’m actually trying to put on some pounds now due to health problems. You’re really beautiful and I hope you stay healthy throughout these fasts! XO
Lauren-Blair
http://www.gracerock-kellyroll.com
Health is the number one priority, for sure! I need to have enough energy to sustain lifting + cardio workouts, so any weakness/feelings of ickiness wouldn’t be okay. 🙂
Wow, that’s amazing. I must admit I haven’t heard of this diet before. But if it works for you, that’s nice. You look gorgeous.
Thanks so much, lady!
It’s so nice if it’s suiting you. I can never fast.. Acidity develops n creates a lot of problem for me.. Good luck!
Thank you for your wonderful comment in my previous post 🙂
Maybe you’d like to see my new post Mama Mia How I spent Diwali 🙂
Love
Akanksha
How interesting, lady- thanks for sharing this! I’ll have to look into acidity- thanks!
Oh i needs to try these products. Thanks for sharing.
xoxo, Rachel
http://www.rachelvogttrends.com
Let me know if you do, lady!
Dang you go girl!!! You are so committed and dedicated! All of the hard work is definitely going to pay off!!
Tina
http://www.justatinabit.com
We’ll see- I’m hoping to see some inflammation reduction and increased insulin sensitivity!
I’ve been wondering how this is done, good for you for trying it!
Thanks, girlfriend!
So interesting to me! Eating every 2 hours has been what works best for me, but I find stuff like this so interesting to read about.