Fasting How-To

In order to be in a “fasted state” you simply don’t fuel your body any calories for a extended period of time. Fasts can be anywhere from 12hrs, 16hrs, 24hrs and 48hrs with some going for even longer. I haven’t tried a 5 or 10 day fast yet, but it’s something I’d like to do at some point.

Starting out, I suggest people fast for 16hrs. So in a 24hr period you need to consume all of your calories for that day within one 8hr block of time. Many people start out eating from 12:00 noon to 8:00 p.m.. This is often the easiest as it allows you to eat lunch and dinner in a regular fashion.

Don’t get married to a set fasting schedule, feel free to alter it from one day to the next. As long as you fit a 16hr block of fasting time into your day, it doesn’t matter so much where it lands. If you finish eating one evening at 7 p.m. instead of 8 .p.m., start eating the next day at 11 a.m. or just extend your fast to 12 noon if that’s most convenient. The timing is very flexible, just keep that 16hr fasting period in there somewhere.

How often to Fast

When I started fasting in Spring of 2017, it was challenging for the first month or two, then it became a routine I thoroughly enjoy and have stuck to to this day. I began by fasting most every day, but if that might be to much of a harsh transition for you try fasting every other day or two days fasting, one day not fasting. It doesn’t really matter, just know that you receive the benefits of fasting each time you do it.

Out of habit and simplicity, I would be happy fasting each and every day. However, some experts say that once your body has adapted to a fasting lifestyle that it can be beneficial to sprinkle in non fasting days. Some say don’t fast more than 4 or 5 days a week. 

Benefits of Fasting

• Fat Burning
• Autophagy – Cellular waste removal. Cells begin to break down and metabolize broken and useless proteins that build up in cells. Shown to protect against cancer and Alzheimers.
• Reduces Inflamation
• Better Sleep
• Improves brain health
• Hormones – Changes hormone levels to make stored body fat more accessible
• Lowers blood insulin levels which aids in fat burning and reduces risk of Type 2 diabetes.
• Human Growth Hormone (HGH) – HGH levels in blood can increase by 300%, further aiding in fat burning, muscle gain and other benefits.
• Help control and reduce calorie intake.
• Increase metabolic rate by 3.6-14% to burn more calories
• Causes less muscle loss than compared to continuous calorie restriction diets.

I love fasting for other reasons as well. It’s simple…. instead of counting calories I just have to eat quality foods and regulate my timing. Also, it limits my opportunities to cheat. When I know my eating window is closed, I’m not tempted to cheat.

My typical eating window averages from 9 a.m. to 4 p.m.  With that schedule I’m not tempted when someone has a box of donuts at the fire station in the morning or when it’s 8 p.m. and the thought of ice cream and cookies comes to mind. When my window is closed, it’s closed….