4 Week Check-In: Intermittent Fasting (IF)
4 week check-in on IF
Anyone dying to know where I am at with my IF experience? No? Cool, I’m going to tell you anyways.
Note: I am not a physician, and these are examples of my personal life. Please consult with your physician or health care provider prior to trying IF.
It has been 4 weeks since I started IF, I’m going to tell you how I feel, if I am still going to do IF, and what I’ve learned.
How do I feel on IF after 4 weeks:
Honestly, I feel great! My energy levels are better than they were before. I can work out in the morning fasted, and still not get hungry till noon. There are some days I feel the urge to eat, but then I realize I haven’t been drinking enough water, and the hunger goes away. I have been pretty consistent with the 16 hour fast, and 8 hour eating window. I will say this, it is hard to keep up with on the weekends. Especially, if you have an event or something that day. I do my best to be flexible, and if I can’t fast a full 16 hours I just go back the next day and ‘start over.’
I don’t weight myself, so I’m not sure if I have lost pounds. My pants do feel looser. The first week or two I think I gained some weight. I was shoveling food in my mouth during my 8 hours, and I was not very cognizant of what I was eating. I cut back on that, I still treat myself when I feel the need to (not THAT often), but relatively I eat really clean.
Will I keep doing IF after my 4 week trial period?
YES! I think this is a very sustainable diet, I will do it until a doctor or my blood work tells me not to. I don’t promote this lifestyle for anyone who is trying to get pregnant, is pregnant, or is breast feeding. I always listen to my body, if there is a period where I can’t sustain it, I will make sure to stop.
Traveling on IF, and what I did:
I had to travel for work a few times during this 4 weeks. I made my eating hours based on the time zone I was going to. It was super simple, just need to make sure I knew what time it was wherever I was going…always have snacks handy JUST IN CASE! Fasting on the plane, also helps A LOT with jet lag!
What have I learned on IF:
Just as starting any other diet, or lifestyle the first week or two is HARD. I got a migraine the first week, it was a little hard for me to adjust, but once I got out of the slump I was ok. By the end of week 2 I felt great.
IF helps support an increase in cognitive function, and physical function (Harvie, Howell, 2017).
Most IF studies are based off of patients who were/are obese…this means that you can’t believe EVERYTHING you read in the literature. There are also gaps in data, and a lot of times they do not follow their ‘test subjects’ for more than 4 weeks.
In healthy, normal weight, overweight, or obese adults, there is little evidence that intermittent fasting regimens are harmful physically or mentally (Patterson, R. et al, 2015).