 |
I’m happy to report that things are still going well with the intermittent fasting. I’m now hovering around the 21% body fat mark and very comfortably wearing my “thin jeans”!
If you’ve been following my posts you’ll know that I first tried a dinner-to-dinner 24 hour fast, then I tried timing it from lunch-to-lunch before eventually discovering that breakfast-to-breakfast seems to suit me best.
For a couple of weeks I got into a habit of fasting one day and then feeding for two. This was working out really well, but then I noticed my energy levels dipping and I started feeling generally a bit under the weather. So I decided that was probably a bit excessive. I’ve been feeding up for the last few days and feel back on form now, so I’m going to try a routine of fasting two days per week to see how that goes.
Monday seems like a good day to fast, mainly because there’s usually not much going on in my social life that day (not that it’s ever that exciting – I’m a freelance journalist and personal trainer for goodness sake!). And I’ll keep the second fast of the week floating between Thursday and Friday depending on what I’m up to and how I feel.
Despite last week’s “energy bonk”, I’m still really enjoying experimenting with intermittent fasting. One of the best things (apart from the fat loss, of course!) has been hearing from the surprising range people who are also doing it. There’s some great camaraderie on Twitter among those of us who are new to fasting and it’s also been really interesting to hear from people who’ve been practicing it for a long time.
I’m thinking about offering guest spots on this blog to long term intermittent fasters. I’m keen to about their experiences and I expect you will be too. Feel free to nominate yourself or someone else in the comments section below.
The other day I had a really interesting online chat with Antony Borsumato (Boz). Athletics fans will remember him as a top international hurdler who competed in the 2002 Commonwealth Games and the 2000 Olympics.
We were talking about this and that and got onto how I’m doing the fasting thing and he casually remarked, “We used to go without food for around 24 hours quite often when I trained. Never seemed to affect us, but a lot of people frowned upon it.”
I was quite amazed to hear that. I asked him whether it was with the aim of staying lean, or if it could have performance benefits. Here’s what he said:
“Lean. But it didn’t affect power levels at all, they stayed high.”
Wow! That is from an Olympic athlete guys.
Boz added that he thought getting a lot of protein on the days he did eat had really helped, so that’s something to bear in mind too.
I’ll see if I can get Boz to embellish a little more on this, but I know he’s not terribly keen to speak publicly about it. I can totally understand why too. We seem to have got to a place where, online in particular, if a person talks about their personal eating choices and some other people think they know a better way of eating, all hell can break loose!
Mind you, I actually think I’ve got less criticism from people when talking about intermittent fasting than after some people find out I’m vegetarian. It surprises me that eating nothing at all should be less offensive to certain people than not eating meat, but maybe it shouldn’t by now.
*Sigh* Anyways…
In other news, I have signed a contract with Bloomsbury publishing to write a book on fitness for weight loss, which I’m super-excited about! I’ll share more details on that soon.
Don’t forget to leave a comment, Like, and/or share this post before you head off! I’m looking forward to hearing from you.
|
Hi Julia, I have now been trying intermittent for 3 weeks. Just one day a week so far. The first week I did evening meal to evening meal and didnt find this to bad. I read your blog about prefering breakfast-to-breakfast, so thought I woudl try that in the 2nd week. But I have to say I really struggled with that. I can’t go to bed hungry! So this week went back to the original way which is what I find easier. I also swam this morning and went to gym this evening and felt ok. Certainly finding it easier than I thought, so hopefully it will help to lose some of the fat I had been holding onto.
Hi Julie,
Good to hear it’s going well and that you’ve found a routine that works for you. I haven’t been feeling terribly hungry when I go to bed to, it doesn’t usually hit me until after my first cup of tea in the morning, which is fine because then it’s breakfast time! I’ve been exercising on it too and felt fine. I have been scheduling my fasts to coincide with lighter training days so for, but haven’t felt any different on those days. A lot of people who do train hard have made told me things similar to the quotes from Boz in the post, so I’m getting bolder with the exercise I do on fast days all the time. Best of luck with the fat loss, isn’t it cool to find something so workable?! Please keep me posted on your progress. Jx
It would be childish to start any quasi-religious discussion about food choices a person makes, but I do think that Anthony’s experience can’t be generalized. Personally I know from experience that in fasted state I perform a lot worse than with ample amounts of glucose / glycogen merrily floating in my system.
For that matter, we also don’t know how he would have performed had he eaten.
Great points. I didn’t mean to suggest that it should be generalised, just that it was it was interesting.
I am finding your posts of IF so interesting! I am intrigued by the protein comment – did he specifically mean meat/eggs?
I have to say that of all the comments about my diet, it’s the vegetable-centric part that gets the most adverse comments. Maybe it’s because it’s their sensitivities around it, I have friends who eat animals and feel bad about it, so it’s a bit like holding up a mirror I guess.
I’m not sure specifically what his main protein sources were, but I guess so. Julia x
Hi Julia
I’ve just started intermittent fasting (Day 1). I’m trying out the early morning fasted training/16 hours off 8 hours on approach advocate by Martin Berkhan on his website.
http://www.leangains.com/search/label/Fasted%20Training
The aim is to do it every day – so limiting food window to 8 hours – all after 12 noon.
I am looking forward to not trying to eat six times a day! Will probably aim for three big meals.
Lean is the goal – plus just to make food less of a big deal every day and introduce a little dietary discipline.
Thanks for blogging about the topic in a way that doesn’t make it seem like some kind of extreme behaviour.
Cheers
Rach
Sounds great Rachel. Sorry about the slow reply, it’d be great to get an update on how it’s working out for you. Julia x
That is really interesting
)
I started 5:2 intermittent fasting a few weeks ago after watching the BBC Horizon Documentary, ‘Eat, Fast, Live Longer’.
In the documentary, what surprised me most was when they were talking about the health benefits (specifically reduction in cancer risk), they discussed a need to reduce IGF-1 levels. The raised levels were attributed to high protein consumption. I was flabbergasted! That went against the grain of just about every men’s fitness magazine I’d been reading!
I contacted the scientists from the show and did some more research. I decided (after reading scientific papers) to try eating 0.95g protein per Kg body weight. What surprised me was how high my protein intake was, but most of all, how much protein was in non meat things such as wheat etc.
Anyway, I’ve adjusted my meal plans now. Im doing 2 Fasts, 4 Feeds, 1 Feast, 3 full body weights workouts and 3 high intensity cardio sessions per week…… I’ve got a long way to go! About 80lb to lose! I’m charting my journey on a blog – FeeFastFeast.wordpress.com
Mark
)
Very interesting stuff Mark. I’ll swing by your blog and have read when I’ve got a minute. I’m really keen to get more detail on your conversations with the scientists involved in the Horizon doc. Thanks for the comment.
Hi Julia,
I first read about you last month in a Sentinel magazine (I’m from Stoke-on-Trent) and was really interested to learn about your experiences as a personal trainer as well as everything else you do!!
I’ve just completed my Level 2 Gym Instructor course with a view to continue my studies next year with a Level 3 Personal Training Diploma with YMCA fit. Any suggestions or advice you have on training programmes would be much appreciated.
Anyway…in response to this post I am just about to embark on my first intermittent fast and similarly to Julie above I’m going to try the evening to evening approach (having just eaten a double egg omlette with spinach, peas and feta cheese for a protein fix!). I have chosen tomorrow because I do pliates so I feel I will be able to get through it without having previously eaten, unlike doing a spin class where I believe carbs really help me to push myself.
I love exercise and although I’m not obsessed and have other interests, I do try to do some form of exercise 5/6 days per week. However I’ve noticed that I have hit a plateau and would be fascinated if intermittent fasting even just one day a week made any difference to my weight. I generally take the 80/20 approach to my diet, as I am really a foodie at heart (baking is one of my passions) so I find it extremely difficult to remain “healthy” all the time. I also read somewhere that eating what you like (perhaps for one of your main meals) one day a week can actually boost your metabolism – so now I have an excuse to eat my Saturday night chocolate pudding!!
Anyway thank you for this post and I will let you know how I get on. Regards, L x
Hi Loz,
Nice to hear from a fellow Stokie! How did the fast go? I’d love to hear how you’re getting on with it. I expect it would help with your plateau, but it is definitely worth looking at changing your training too. Are you getting resistance training in as well as pilates and spinning? Julia x
Hi Julia,
Thanks for the reply. Well despite you now living in London I thought I’d still get in touch from Stoke to let you know how reading your article inspired me to pursue my new career choice in fitness because you have proven you can make it work!
Incredibly I found the evening – evening fast so easy! I really can’t believe it since I’d normally go into panic mode if I woke up late and had to skip breakfast (thinking I’d pass out from starvation at 10.00am!!)
Apart from the odd thought about food and trying to make mental notes about changes I was experiencing, I hardly noticed I hadn’t eaten at all. In fact, I enjoyed it.
I loved having an extra 15 minutes sleep, extra time in the morning to potter around, pack my gym bag and pay extra attention to my make-up and appearance for work (which I usually only spend about 10 minutes on).
I am aware that this is probably because it was my first day doing it, and so I found it novel – but I didn’t even have so much as a tummy rumble all day!!
As you have mentioned, I actually felt more focused at Pilates, and my teacher commented on my good training after class.
It has made me re-think how much food I NEED to consume in order to participate in my gym classes, and after a few more fast days, I might try a different day when I do a more active class and see how I feel then.
I do a varied mix of classes every week – spinning, pilates, one hour’s cardio warmup and weight resistance machines at the gym, and a bodytone class using dumbbells. If I eat well (avoiding my naughty chocolate fix’s) and do my full weekly routine I do notice my muscles tone up and I feel fitter, but my weight is stuck at 8 1/2 stone or just over.
I am not one to worry about weight, and I always judge my fitness on how my clothes fit. However, I do sometimes feel dissatisfied with the results given how many classes I do (compared to some friends who do no gym-based exercise at all and stay extremely slim – i think running around after their children must be the answer) and so I have recently been looking into ways I can mix up my routine more (and learning that I NEED to mix it up to actually lose the weight). Unfortunately Stoke does not have a huge amount of classes on offer unless you sign up to a massive monthly spa type gym which I cannot afford.
I sometimes suffer aches in my knees, and though I always feel jealous when I see runners I know it is not the exercise for me.
Better cut this short as I will talk about it forever…
I’ll keep you informed on my progress.
Take care, Loz x
Hi again Julia.
Just updating you on my fasting. I have successfully completed two 24 hour fasts so far, I am doing my third today.
I wondered what your thoughts were on natural flavoured sugar free boiled sweets, and also herbal fruit teas with liquorice etc. I must admit, I ate approx. 4 boiled sweets on each fast day, and countless green and fruit teas. Can you have black coffee on a fast?
On my second fast day I nearly tripped up by having a glass of orange juice in the morning!! – but quickly realised that it should be avoided.
So all in all I’m finding it a very positive experience – and the best news is that I’ve already lost a couple of pounds which I haven’t done for years!!
I weighed in at the doctors at 54KG this morning, and I’m 5’4.
I would be interested to know what you recommend to help really define your abs (I think I am one of those poeple that even with strong abs they do not show very much!).
Take care, L x
Hi Loz,
Glad you’re enjoying the fasting. It really can be quite liberating as you describe! I’m not a fan of fan of those sugar-free sweets myself, but it’s your fast and you’re free to chose whatever you would like to eat, or not! The best way to get defined abs is to get lean really. Do you know your body fat %? Most people’s abs don’t show through until they get quite low – and it also depends where you tend to hold fat. Looking at what training you do I think you may benefit from spending more time working out in the weights room (low-ish reps) and less time doing classes or cardio. I’m curious, why do you spend an hour warming up? I usually find 15 mins at the most is plenty! Diet is key as well, of course. Make sure your eating is based around protein and veggies – and plenty of them – on your feed days, it’s especially important to eat nutritious food when doing IF.
Jx
Hi Julia,
Sorry I wasn’t very clear – I meant that I do approx total of one hour mixture of cardio and weights – 15 minute advanced hill climb warm-up, then 10 minutes on the stepper fartlek fashion (because I get bored), then I move on to the resistant machines. I don’t feel comfortable using free weights at my gym as it is very male-orientated, although I know I need to overcome this to progress. I do 4 sets of 15 reps on the leg press, 3 sets of 15 on leg curl, leg extension, abductor machines both ways. Then I do a range of sit-ups. My recent addition was to do 10 mins on the rower machine doing 20 sec intervals, but I only do this if I have more time to spare that night, as my usual routine takes about 1hr 15-30 including a cooldown and by then im ready to go home after working all day. My plan was designed to help strengthen my leg muscles to reduce pain and weakness in my knees.
Do you only have water during your IF days? I do eat nutritiously and try to balance carbs and protein (although I don’t calculate it accurately with numbers, I just try to keep my portions smallish – however I find if I have them too small I indulge afterwards),
I generally put weight on my upper legs, bottom, and lower stomach (stomach has only been affected in past 2 years before that it was always flat!). I do know I could be leaner, and I used to be. I think it was perhaps before I discovered baking haha! But my legs have widened a lot since I started going to the gym – at first I hated it but now I understand that it is just muscle and it gives me definition.
Anyway, I will try to find out my body fat % because that will be interesting.
L x
Hi Loz,
Ah, I see, sorry about the misunderstanding. Yes, you definitely need to get off the machines and onto the free weights. You’ll get a much better workout that way as I’m sure you know. I used to be a bit intimidated too, but now I’m used to it. I find most guys in gyms to be polite and respectful, obviously you get the odd idiot as with anything in life, but you if we let them stop us we’d get nothing done! Have you tried a fast yet? Do let me know how you go. Jx
Very interesting. Great post
Thanks Kisea
Hi Julia,
Having read and re-read your posts on intermittent fasting, I am swaying towards trying it, even
though it goes against everything I thought previously! I do have to do more research first, but I
am finding the idea very interesting! I was always told NEVER miss a meal due to starvation mode
etc, and have been using the little and often technique, so really I eat all day, almost the total
opposite of fasting I guess! Can you please tell me what your eating habits were before you started
intermittent fasting, as in number of snacks etc?
Also, in one post, you mention how exercise stops you feeling hungry, but that’s for another post!
Have you written that other post yet, as for me, I always seem to feel hungry after the gym, well
I always snack after the gym, but that might just be because it’s not often I go an hour or more
without eating!
Thanks
Paul
Hi Paul,
It felt a bit against the grain for me at first too, but it certainly has helped me shed fat. You’re right to do your research first. I’d say, once you’re satisfied that you’d like to give it a go, just try it and make your own mind up. Before I started my eating habits were generally OK – good balanced diet usually with three main meals and probably a couple of snacks (maybe fruit, nuts, or something like a piece of rye toast) throughout the day. I would not recommend fasting to people who haven’t already got used to eating good foods really because it’s important to get lots of nutrients in on your eating days. Thanks for the reminder about the post I promised on exercise reducing hunger, I’ll make a note to get that done soon! Eating after the gym is actually a good thing, so don’t worry about that – so long as it’s good nourishing food you’re eating.
Keep me posted if you try a fast, it would be good to hear how you get on.
Julia
x
My eating habbits have been about 85% healthyish lately, I still have moments of weakness, but am getting there generally! Tomorrow is going to be my 1st fast day, will just see how it goes! (And its not just because I weigh in on Tuesdays!)
I’ll let you know how I get on!
Paul
Hi Julia,
I am a week into The Fast Diet and lost 5 pounds in one week.
Amazing.
I am also training for a 50 mile Bike Ride and Half Marathon and so far no ill effects.
I will follow your blog with interest.
Jane
http://www.thesmallfabricofmydiet.blogspot.com
I love your posts. I too am starting a fasting diet. I have enjoyed combining it with juicing too. I like to use beans on my filler days for a high amount of fiber and the slow carb effect that they have.