SHED LIGHT ON INTERMITTENT FASTING: MY EXPERIENCE

I've been thinking about writing a post about intermittent fasting for a long time. I wanted my readers to know about this unique dietary practice that has worked wonders for me and my husband. Moreover, my great-grandmother who lived for 105 years appreciated this way of eating. She always had the last meal at about 6 p.m. and went to bed at 10 p.m. She woke up early and had something healthy and caloric for breakfast around 10 a.m. It should be noted that my great-grandmother survived 2 world wars, which means that she spent many years of her life fasting and in poverty. My grandma sometimes didn’t eat breakfast. This routine kept her energetic, healthy and agile till her last day.

Does intermittent fasting promise longevity? Well, in my grandma's case, it surely did! Sure, she is not the only one, many people have lived like that before. Moreover, it's a practice deeply rooted in our evolutionary history. Our ancestors, who lived in hunter-gatherer societies, often practiced intermittent fasting out of necessity rather than choice. They did not have enough food, while today we have plenty of food as well as access to the 24/7 food supply chains. Our ancestors had periods of fasting while waiting for a successful hunt or a fruitful gathering session. During fasting periods, the body adapted by conserving energy, which allowed our ancestors to function effectively when food was scarce.

Thus, fasting is an age-old practice and now, it is scientifically explained. So, let's discover the secret to intermittent fasting, as I share my personal experience.

There are a few popular fasting methods:

1. 16/8 Method: This involves fasting for 16 hours a day and limiting eating to an 8-hour window. It's a simple and practical approach I personally prefer.

2. 5:2 Diet: In this method, you eat regularly for five days a week and limit calorie intake (typically from 500 to 600 calories) on the remaining two days.

3. Alternate-Day Fasting: This approach alternates between fasting days and regular eating days.

4. Time-Restricted Eating: Similar to the 16/8 method, this approach focuses on limiting eating to specific hours each day

In this post, we will discuss 16/8 method, since I haven't tried the other methods yet, and I like to speak from my personal experience.

Intermittent Fasting and Its Magic

So, what is intermittent fasting? Simply put, it's an eating pattern where you cycle between periods of eating and fasting. But is it just another fad diet, or does it really work? How does intermittent fasting contribute to weight loss and maintenance of ideal weight?

I found that intermittent fasting helped in maintaining my ideal weight effortlessly. My grandma used to say, "It’s not about the quantity of the food; it’s about the timing!"

There are scientifically proven benefits of intermittent fasting:

Cellular Repair and Longevity. Fasting triggers a process called autophagy, where the body cleans out damaged cells and regenerates new ones, potentially extending lifespan.

Brain Health: Some studies suggest that intermittent fasting may support brain health and cognitive function by promoting the production of brain-derived neurotrophic factor (BDNF).

Inflammation Reduction: It can reduce chronic inflammation, which is linked to various chronic diseases.

Heart Health: Intermittent fasting may help lower risk factors for cardiovascular diseases, including blood pressure and cholesterol levels.

Improved Insulin Sensitivity. Fasting periods can enhance insulin sensitivity, reducing the risk of type 2 diabetes.

How Intermittent Fasting Boosted My Athletic Performance as a Vegan Runner?

Well, As a vegan runner, I'm always on the lookout for ways to optimize my athletic performance. Over the years, I've experimented with various diets and training routines, but one approach that has truly made a significant impact on my running journey is intermittent fasting.

Vegan diet is naturally rich in carbohydrates, which are essential for energy during running. However, intermittent fasting has encouraged my body to become more efficient at utilizing fat as a source of energy. When you fast, your body depletes glycogen stores and switches to burning fat for fuel. This has helped me maintain my energy levels during longer runs, reducing the need for constant refueling.

Intermittent fasting has improved my endurance levels. Fasting triggers the release of human growth hormone (HGH), which aids in muscle preservation and repair. This has helped me recover faster from intense workouts and maintain a consistent training schedule.

Mental Clarity and Focus: During fasting, I often experience mental clarity and heightened focus. This mental state has been invaluable during intense training sessions, allowing me to stay present and push through mental barriers.

While not the primary goal of my intermittent fasting routine, it has helped me maintain a healthy weight. It's easier to control calorie intake when you have a defined eating window, and I've noticed my body composition improving over time.

I've been fasting for 2 years and can share some tips for vegan runners:

1. Stay Hydrated: Make sure to drink plenty of water during your fasting periods to stay hydrated, especially on training days.

2. Plan Balanced Meals: During your eating window, prioritize nutrient-dense, plant-based meals to provide your body with the essential nutrients it needs.

3. Monitor Your Energy Levels: Pay attention to how your body responds to intermittent fasting. If you feel weak or fatigued, adjust your fasting window or consult a healthcare professional.

4. Be Flexible: It's essential to be flexible with your fasting schedule, especially on heavy training days or race days. Listen to your body and adjust as needed.

My Husband's Experience

In essence, intermittent fasting can be a lifestyle— one that maintains your 'hard-earned' ideal weight.

Why does intermittent fasting make you lose weight? A simple and forthright answer lies in the way your body operates. When you fast, your body shifts its energy source from glucose (from your last meal) to ketones (stored fats). This switch to burning fat kick-starts the weight loss. No rocket science, it merely alternates periods of eating with fasting.

It's not just about quick fixes, but more about establishing a sustainable eating pattern.

My husband's weight loss journey began when he decided to join me in my vegan lifestyle. While he was enthusiastic about adopting a plant-based diet, he struggled with portion control and late-night snacking, which were contributing to his weight gain. This is when we decided to incorporate intermittent fasting into our lives.

Here's how our intermittent fasting journey unfolded:

1. Setting a Schedule: We started by setting a fasting schedule that suited our daily routines. For my husband, fasting from 8:00 PM to 12:00 PM the next day worked perfectly. This allowed him to skip breakfast and only have lunch and dinner.

2. Gradual Transition: We didn't jump headfirst into a strict fasting routine. Instead, we gradually adjusted our meal timings, giving our bodies time to adapt. This made the process more manageable and sustainable.

3. Mindful Eating: During our eating window, we emphasized the importance of mindful eating. We focused on nutrient-dense, whole plant foods, ensuring that my husband received all the essential nutrients from his meals.

4. Hydration: Staying hydrated is crucial during fasting hours. We encouraged drinking water and herbal teas to curb hunger and provide essential fluids.

5. Regular Activity: My husband loves long walks as a powerful exercise and enjoyable activity. He usually walks 40-60 min a day.

The results of intermittent fasting were nothing short of astounding. My husband lost an impressive 23 pounds (ca. 10 kg) in six months.

But weight loss was just one of the many benefits he experienced:

1. Enhanced Self-Control: Intermittent fasting taught him discipline and self-control when it came to late-night snacking and portion sizes.

2. Better Digestion: Fasting allowed his digestive system to rest and improved his overall digestion.

3. Sustainable Weight Maintenance: Perhaps the most important benefit is that he has been able to maintain his weight loss, showcasing the sustainability of intermittent fasting.

When all is said and done, should you give it a shot? Definitely! However, remember that everyone's body works differently. What works for me or my grandma might not necessarily work for you. Always listen to your body!

Intermittent fasting is more than just a weight loss strategy. It's a lifestyle change that can lead to lasting health benefits. My experience with intermittent fasting bears testament to this practice, as we embraced it not as a temporary fix but as a lifelong commitment.

Remember, the road to health is not a sprint, it's a marathon. Be patient and the results will follow. Will you join me in this journey towards health and wellness? If yes, follow me on Instagram for more tips and recipes. Cheers!