Intermittent Fasting

A colleague of mine had suggested/introduced “The Obesity Code” to me and my reading list.  It’s a fabulous read and I highly encourage a read/listen.  Here are other books I have read and suggest.  After The Obesity Code, I chose The Complete Guide to Fasting… and since then, I’ve added Eat Stop Eat to my audiobook library as well.  I’m extremely intrigued about intermittent fasting.  I’ve followed a paleo diet for years, however, I’m curious to see if I could actually try intermittent fasting and not succumb to hunger bc I love snacking!

Here are some resources I’ve found to be useful:

From Brad Pilon, author of Eat Stop Eat:

To summarize: a rather normal dose of alcohol caused a decrease in fat burning, no change in carbohydrate burning, and a slight increase in overall calorie burning in men who were in the fasted state.

So the question remains. If metabolic rate increases, glucose oxidation stayed the same, and fat burning decreased… what the heck were they burning?

Turns out the answer is the alcohol… sort of.

In fact, blood acetate is such a priority that it’s mere presence can decrease lipolysis by ~50%, even when you are in the fasted state [Crouse JR, 1968]

And this is what happens when you drink during your fast. It’s not that you will gain more fat (unless you are drinking excessively), but you will stop releasing body fat, stop burning body fat, and burn acetate instead. This occurs without any change in insulin levels.

So sadly, it seems the answer is that you cannot drink during your fasts without diminishing your fat burning abilities.

 

I’ve decided to try the 16/8 IF schedule (16 hour fast, 8 hour eating window = 11a – 7p) when I go back to work.

 

Intermittent-Fasting-by-the-hour
From Libifit

Make Nutrition a Priority

This past weekend, we went to my mom’s for Mother’s Day.  It’s always a treat to be able to catch up with the fam.  Both my aunt and my mom are extremely health conscious.  My aunt has been practicing a very healthy lifestyle since 1999 when she had a health wakeup call.  My mom has more recently adopted a health-conscious lifestyle probably in the last 8 years when she moved out to California.  Nutrition is my aunt’s passion — any chance she gets, she’s always interested in educating me about eating whole foods.  I feel like I’m pretty healthy, but I certainly make my food mistakes: preferring quick and easy to wholesome nutritious, craving sweet and/or fatty foods over better choices to satisfy my craving, and stress-eating without hunger.  Sure we all do it.  But, I got to thinking that now is a great time to really educate myself on nutrition and taking care of my family.  I don’t know why it was such an epiphany, but now that I’m responsible for a tiny human… I’d really like to educate her on good food choices.  So, it starts with me… leading and setting a good example for my daughter.  It’ll be a bonus when the whole family jumps on board.

Green-Breakfast-Bowl
From JSHealth

There’s a ton of nutrition info out there as well as recipes.  Recently, I came across a gal’s website on nutrition: JSHealth.  She has a very relatable story regarding her relationship with food.  I think what she’s trying to accomplish is fantastic, and it should be a goal of not only girls and women, but anyone we love in our lives.  Food is something that will be with us for life.  There are so many fad diets out there.  Some claim quick results — hey, who wouldn’t want to drop 10lbs in a month?  But is it sustainable through life?  If not, then you’ll just yo-yo back and forth and continue to look for “diets” instead of a “lifestyle”.  Plus, look at the health gains or losses from a diet vs. whole food lifestyle.  Will this be easy?  Probably not.  I will be changing the way I’ve eaten for the last 39 (eek) years of my life.  But, it’s important, and I wish I knew and started sooner.

Here is her program.

Have you been on yo-yo dieting?

How do you feel on your current diet/eating routine?