Navigating “Special” Circumstances With Daily IF {Video Post!}

 

Welcome to a training video blog post, fasters! I am starting to get my Intermittent Fasting Journal FB group videos up at Youtube and on to the blog! Thanks for bearing with me as I get all of my systems in place for my readers and viewers. I am so excited about the opportunity to bring HOPE to people who are seeking a way of living, eating, and managing health/weight that allows us to “do nothing and enjoy everything”! Today’s video teaches fasters what to do about those “special occasions”! (And how to know if THIS is even one of them each time!) I start out with my mantra that I raised my kids with when they wanted “exceptions” to our schedule (“Can we skip math today–it’s a special day because we have a dentist appointment!” lol): “Every day can’t be a special day even though every day is special.” Then move into determining what really are special days, tweaking your fasting schedule when needed, planning for truly special occasions, and not punishing yourself for special occasions.

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5 Tips for Hunger in Daily Intermittent Fasting

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5 Tips for Hunger in Daily Intermittent Fasting

#1

Trust the Process: Hunger Will Decrease After Three Weeks or So When Your Body Becomes Fat Adapted

If there was one thing that I could impart to new fasters, it is this: The ravenous hunger you feel during the first several days of Daily Intermittent Fasting (IF) will pass. When a faster talks to a non-faster, the person who isn’t fasting simply cannot believe that the faster goes without food for 18, 19, 22, or more hours a day. The inquiring person often comments that they get “sick-hungry” if they just miss breakfast! Some go on to report how terrible they felt when they had a fasting blood test. “I can’t feel that terrible all the time. I don’t know how you do it!”

Trust me. We fasters wouldn’t fast if we felt that way. Nobody wants to feel terrible all day long—even to lose weight and get healthy! There is an amazing process that happens in the body after two to three weeks of consistent Daily IF: your hunger subsides. Yep. Your body becomes “fat adapted,” which means that it uses all of the glucose from your storage and from yesterday’s food, and it starts using your body’s own fat for energy. Eventually (again, after consistency!), your body does this seamlessly—and you no longer feel starved when you’re “all out of food stores” to use.

#2

Ghrelin (the Hunger Hormone) Rises in Waves But Decreases Quickly

Ghrelin is a hormone that is released that causes hunger. It is known as the hunger hormone. (In my teachings, I call these hormones Ghrelin Gremlins….and guess what they do? Yep….they growl!) Many people describe hunger as “waves,” which it actually is. Ghrelin is released periodically (not surprisingly at breakfast, lunch, and dinner!), but it does not “accumulate.” That is, we don’t have so much when we first get hungry (surprisingly, mid morning—we can go all  night and still not be hungry first thing in the morning!) then more than that at lunchtime. Then the most at dinner time.

This is why we say it comes in waves—and leaves just as quickly! You can usually overcome hunger within ten minutes or so. If you ignore it, distract yourself, drink something (non-caloric and non-flavored), it will go away—not continue to grow. Studies done on people who did extended fasting (33 hours or more) showed that ghrelin did not continue to increase during that time period. The people actually got less hungry over time, not more!

#3

Control Hunger During the Fasting Window with Water, Salt, Caffeine, and More

There are some things you can partake of during the first few weeks of fasting to help with the ravenous hunger during the fasting window. While calories can cause a metabolic response, resulting in breaking the fast (and causing more hunger), there are non-caloric things you can consume and still remain in the fasted state. First of all, water can help with hunger as it fills you up some. Sparkling (non-flavored) water can trick the “growling ghrelin gremlins” into thinking you are putting food in the stomach—and they just might stop growling. For hunger that is associated with low electrolytes, many people find that pink Himalayan salt (stirred into water or coffee or taken as crystals under the tongue) can instantly give the minerals that are needed.

Caffeine is another appetite suppressant for many Daily IF’ers. While consuming anything with flavors or sweet tastes (including flavored coffee, tea, water, or drinks) can cause an insulin response and create hunger (and break the fast), unflavored water, black coffee, and real (not herbal) tea can provide help with hunger. Caffeinated water, coffee, tea, and supplements help many people with hunger during the fast.

#4

Control Hunger During the Fasting Window with Distractions and Affirmations

Work, hobbies, to-do lists, baths, naps, story time, reading, hand work, exercise—all of these and more can provide welcome distractions to hunger. It is best to start Daily IF during your busiest days. Some people take up new hobbies to keep their hands and minds busy during the fasting hours. Others take naps or go to bed earlier. Plan non-food activities to fill your

In the book, What to Say When You Talk to Yourself, the author teaches that the brain, just like a computer that you program, believes anything you tell it. Tell it good things about yourself and your fasting journey!Each day tell yourself that you are a great faster. That you control food, not the other way around. That each day you turn your body into a fat burning machine. And that YOU re successful. Your brain will believe it—and tell your body to act accordingly.

#5

Control Hunger By Eating Well During Your Eating Window

Many people are unnecessarily hungry during their fasting window because of what they ate during their eating window. Some people count calories and simply eat too few calories in an effort to “speed up their weight loss.” Others eat too low in fat and too high in carbohydrates, filling their glycogen stores so full that the body doesn’t go into fat burning very easily.

There is not a hard and fast rule for WHAT to eat during Daily IF (at least not in my groups and course). This is where you will need to experiment. Some people find that if they eat fat in the end of their eating window, their hunger is lessened. Others find that if they have enough carbs, especially eating a complex carb like brown rice or white/sweet potato the evening before helps with hunger the next day. Find out what helps you the most food-wise with your hunger and eat that!

Resources

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

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In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

17 Ways to Thicken With Fewer Carbs (Soups, Stews, Gravies, and More!)

 

When I began cooking and baking low carb, I knew that I didn’t want to add 50 carbs to a gravy or soup by using 1/2 cup of white flour to make a roux and thicken soups, stews, and gravies. So I began experimenting with various thickening agents. Since I have some upcoming gravy and cream soup recipes, I thought this would be a good time to share some of my findings with readers. You don’t have to eat specifically low carb to benefit from these tips. They are good ones for any health-conscious cook. So….if you would like to get some new tricks for thickening in less starchy/less carby ways, read on!

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5 Tips & Tidbits for OMAD/3 in Daily Intermittent Fasting

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5 Tips & Tidbit

for OMAD/3 in Daily Intermittent Fasting

#1

What Is OMAD?

OMAD is a popular abbreviation for a Daily Intermittent Fasting (IF) protocol known as “One Meal a Day.” (Some people pronounce it Oh/Madd. I love abbreviations and cutesy names, so I’m all about the Oh/Madd!) There is a lot of confusion about exactly what this term means.

In social media groups, diehard “one plate of food” during “one half an hour period of time” people say that it isn’t true OMAD if you eat a snack during your eating window or you eat anything besides that one plate of food. Others say that OMAD means you have an eating window of somewhere between one hour and five hours in length—and you can have a snack or appetizer to open your window and then eat your meal and dessert later. It should be noted that there is another abbreviation, OPAD—One Plate a Day—for those who truly eat one plate of food every day within a thirty minute (or so) time period.

#2

What Is OMAD/3?

OMAD/3 is a shortened form that I created for the concept of thinking of your eating window in three parts. Many OMAD’ers automatically do this without thinking—but the curriculum writer/teacher in me wanted to create a catch phrase for it!

Thus, OMAD/3 is One Meal a Day divided by 3. (Teacher’s Note: Remember the fraction symbol means divide. Smile….) This means that the eating window is broken up into three “eating parts”: (1) Appetizer/salad/snack to open the eating window; (2) Main entrée a couple of hours later (depending on how long the eating window is); (3) Dessert (or snack) before closing the eating window if/when desired.

#3

Why OMAD Over Others?

Generally speaking, we lose weight with Daily IF through eating less food (creating a caloric deficit), putting our body into fat burning each day during the fasting period, and re-distributing our body’s composition into a leaner-looking physique through losing body fat and holding onto muscle. (Yay us!)

A person can lose weight with a different Daily IF protocol, such as a shorter fasting window/longer eating window of 16:8 or 17:7. However, these plans will usually involve two meals rather than one meal and may even add an extra snack in there. Thus, a 16:8 protocol would not be OMAD but could result in two meals and two or three snacks/desserts. Typically, when someone does two meals a day to lose weight, that person will also do the keto diet, low fat diet, or some other “calorie” or “carb-controlled” eating protocol along with Daily IF to achieve weight loss since they can’t count on that time period/number of eating instances to automatically create a calorie deficit (and they may not be that far into fat burning depending on what they ate yesterday).

#4

Creating Boundaries With OMAD/3

OMAD/3 is especially helpful for two types of people: The first people who are helped with this are those just starting out with Daily IF who have not gotten into “Appetite Correction” yet. Appetite Correction (AC) happens a couple to a few weeks into consistent Daily IF—sometimes sooner. It is when you naturally get full and/or want to stop eating before you overeat. It is one of the amazing benefits of Daily IF. Before AC begins, however, a new faster might find themselves “eating everything that isn’t nailed down.” OMAD/3 gives people built-in boundaries without their having to count calories or macros before AC sets in and helps them naturally eat less.

The second group of people who are helped with OMAD/3 are those who are not eating low carb or keto/do not want to count anything except for time. It is a natural boundary for food that can help us keep the amount of food we consume in check when we don’t want to consider the type  of food (i.e. low carb, high fat, low calorie, etc.).  Yes, we can eat whatever we want in our eating window and still lose weight—but we can’t eat huge amounts and/or non-stop during that window.

#5

Choosing Foods for OMAD/3

One of the things that many people love about Daily Intermittent Fasting is the freedom to eat whatever they want—oftentimes for the first time after many years of attempted dieting and deprivation. (Daily IF is “short term sacrifice for long term success”!) So if we can eat whatever we want during IF, why is this a point titled “Choosing Foods for OMAD/3”? I am thrilled to be teaching IF from the standpoint of eating whatever you enjoy. It is much-needed and long-awaited for many of us 40-60 year olds who have struggled with dozens of diets throughout our adult lives.

However, I like to teach three benchmarks for choosing your foods during OMAD/3: (1) Getting nutrition in (i.e. fruits, veggies, and proteins for sure!); (2) Feeling great (no carb comas, brain fog, or tummy troubles); and (3) Eating what you enjoy.  For me, this means that on most days, I open my window with a snack/appetizer/salad this is nutrient-dense and low carb—salad, soup, cheese and low carb crackers, leftover meat, green beans, nuts, etc. This isn’t a hard and fast rule. I just know that I will feel great until my meal (which is whatever I want to eat that doesn’t make me feel bad) AND I won’t crave foods while I’m waiting for my meal (since low carb foods do not make me crave). Then I have my meal and oftentimes a dessert of my choice—one dessert!

Resources

1)    What Is OMAD?  IF Journal podcast/videocast week 5


2)    What Is OMAD/3? Slideshow: 5 Tips Creating Simple Boundaries in IF


3)    Why OMAD Over Others?  Slideshow: 5 Reasons Might Need Shorter Eating Window


4)    Creating Boundaries With OMAD/3 IF Journal podcast/videocast week 11


5)    Choosing Foods for OMAD/3: Slideshow: 5 Ways to Start IF Hours and Options

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

Intermittent Fasting Journal – Week 14

 

In this episode, blogger and Daily Intermittent Faster, Donna Reish summarizes her fourteenth week on Daily IF, including her week of carb counting while IF (under 50 net carbs)–and the effect this had on her weight and her enjoyment. She explained how the carb counting took precedence over the control of the eating window–and how she would do that differently if she ever decided to count carbs more often. Then Donna explained the difference between low carb eating and keto eating–and why a person can seldom “sort of keto” with good results. In “Listener Lessons,” Donna dives into the three things factors to consider in determining what to eat in your eating window: a) food that gives you the nutrients you need; b) food that makes you feel good (i.e. no carb comas or brain fog); and c) food you enjoy. Daily IF can meet all of these criteria! Finally, she emphasizes the importance of following something that you can stay on!

 

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Smashed, Oven-Roasted Brussels Sprouts (Free Grammar/Usage Lesson from Language Lady too!)

 

At our house, we are all about veggies every night–for two reasons. First of all, we are trying to eat more healthfully in general as we lose weight and seek to eat more nutrient-dense foods and feel great. Secondly, since Ray Baby and I both practice Daily Intermittent Fasting, we only eat in a three to five hour eating window each day. We simply have to be sure that vegetables are a part of that eating window as much as possible.

 

I’ve raved about some of my favorite ways to make green beans in my 3 Favorite Green Bean Recipes post. We do a lot of oven roasting, air frying, and stir frying. My favorite way to prepare veggies for ease of cooking is oven roasting. You simply prep the veggies, put them on a cookie sheet (or jelly roll pan for a bunch!), and pop them in the oven. I love those easy preps!

 

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5 Ways We Lose Weight with Daily IF

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5 Ways We Lose Weight with Daily IF

#1

We Lose Weight When Appetite Correction Sets In

After 3 to 4 weeks of consistent Daily Intermittent Fasting, a process called Appetite Correction sets in. During the first few weeks, people wonder how they will ever lose weight eating everything they want during a three five , four, or five hour eating window. However, Appetite Correction happens when we balance our hormones through Intermittent Fasting and we quit wanting to eat everything in sight.

Appetite Correction is a built in monitoring system, a natural boundary for us without us having to count anything or try to manipulate our food too much. We crave healthier foods with Appetite Correction, and by eating healthier foods, we are not eating as much junk. This results in weight loss. Moreover, Appetite Correction causes us to just be “done” eating when we would normally keep on eating more desserts and more treats at the end of our eating window.

#2

We Lose Weight When Fat Adaption Happens

Daily Intermittent Fasting causes us to become Fat Adapted. Fat Adapted means that each day during our fast, we use up our circulating glucose and/or glycogen stores and start burning body fat rather than burning the food we just ate. That is, the food we ate yesterday gets burned up during the fast somewhere between the 12 and 16 hour mark, and our body goes into Fat Adaption where we burn our body fat for fuel.

This is when real weight loss occurs because this is similar to when the body goes into ketosis during a low-carb diet (keto diet). Our body moves seamlessly from burning circulating glucose and glycogen stores into burning its own body fat for fuel. Usually someone has to follow a very low-carb diet, such as 20 to 30 carbs a day, and/or much interval and high intensity exercising in order to burn body fat. Daily Intermittent Fasting does it for us naturally.

#3

We Lose Weight When We Organically Eat Fewer Treats

When we start to do Daily Intermittent Fasting consistently, the combination of Fat Adaption and Appetite Correction and seeing our body shrink through fat burning causes us to organically eat more healthily. We stop wanting junk food as much, though we have the freedom to have treats, and we do not overeat as much.

Treats become just as they were intended to be – treats. We do not eat so many of them so that we have way too many calories in any given day. We organically and naturally eat better, and we lose weight in the process.

#4

We Lose Weight When We Naturally Eat Fewer Carbs

A smaller eating window of three, four, or five hours will naturally yield fewer carbohydrates. It is thought that the average person eats 300 or 400 carbohydrates in any given day. A short eating window will often find the Intermittent Faster eating between 100 and 150 carbs per day.

While 150 carb sounds like a lot of carbs compared to the keto diet of 30 carbs, the fewer carbs we eat (along with moderate protein), will reduce the amount of circulating glucose and the amount of stored glycogen. This means that we will go into that Fat Adaption, or body fat burning, earlier….sometimes even at the 12 hour fasting mark for non-keto people.

#5

We Lose Weight Over Time When We Create Evan a Small Calorie Deficit and Then Have Motivation From the Weight Loss

When we have shorter eating windows of three, four, and five hours, and we also have Appetite Correction, we will have a calorie deficit many days of the week. So even without considering being Fat Adapted, eating fewer carbs, consuming fewer treats, having Appetite Correction, etc., we are creating a calorie deficit every week.

If a person stays on Daily Intermittent Fasting consistently, overtime, that person will naturally lose weight from a small calorie deficit in addition to all of the other perks of weight loss that occur with Daily Intermittent Fasting. And….weight loss breeds more weight loss. Success leads to more success.

Resources

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

Intermittent Fasting Journal – Week 12

 

In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tells about her twelfth week and her husband’s fifth week of Daily IF. She describes the pattern that she has settled in at 19:5, including OMAD/3–One Meal a Day divided into three parts (see outline). She describes what being fat adaptive means, including the differences between glucose/glycogen store burning and body fat burning. Donna teaches the importance of staying the course, including bringing in eating boundaries and not going off and on and making too many “special occasions.” Finally, she describes several things that affect Fat Adaption each day: number of fasting hours, how much glycogen is being stored/circulating glucose is available to use, how long your eating window is, whether you exercise or not, and how many carbs you are consuming. Subscribe to Donna’s YouTube channel; podcast at iTunes; and here at her blog. Join her FB group where she teaches daily about this way of life.

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Easy, Convenient Breading Mix – Low Carb & Family Friendly Options!

 

Breading meats (and even vegetables) does not have to a taboo for the low carb cook or the low fat cook or the low calorie cook or the family-friendly cook. We have options! With healthy fats to brush over things, we can pop them in the oven with a healthy breading mix and have chicken nuggets the kids will enjoy. With air fryers, we can bread and fry fish or chicken to our heart’s content—and if we use a lower carb breading mix, we have the best of all worlds: low carb, low fat, low calorie!

 

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Intermittent Fasting Journal – Week 11

 

 

It’s Week 11/Episode 11 of The Intermittent Fasting Journal! New Year’s Week—and Donna’s hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and enjoying a traditional New Year’s Day dinner. She reviews the coping mechanisms of self talk, five second rule, having an earlier eating window that ends by seven each day (and how this benefits her), using the app, and more. Donna goes into detail about her lifestyle with her husband, Ray Baby, who has lost ten pounds in three weeks on his IF plan! She describes husbands and wives planning and fasting together and how much she and Ray enjoy eating out together now as empty nesting fasters. She was encouraged by going into a new year with no deadlines and no drastic weight loss plans in place and explains how to make Daily IF a lifestyle rather than a frantic new year weight loss goal. No time limits! Donna then teaches from AC: The Power of Appetite Correction by Bert Herring with the six kinds of hunger: (1) Appestat–real hunger; (2) Somatic hunger–sensation in the belly; (3) Limbic hunger–drive to continue eating once you’re full; (4) Clock hunger–biological clock–hunger striking 23-24 hours from when you ate last; (5) Appetite-driven hunger–when you visualize yourself eating something; (6) Mouth hunger–urge to chew on something when you’re not really hungry. She ends the main section with how she has finally achieved control over areas of her life that had eluded her even when she had 32 years of homeschooling and writing success–food control. Huge win! We can manage every area of our lives when we are successful with Daily Intermittent Fasting!

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5 Ways to Start Daily Intermittent Fasting–Hours and Options

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5 Ways to Start Daily Intermittent Fasting--Hours and Options

#1

Cold Turkey–Regardless of Plan

Whether your end goal is OMAD (One Meal a Day) or a more conservative 16 hour fasting window (also known as 16:8–16 hours of fasting and 8 hours of eating), you might be the type of person who doesn’t want training wheels, fat bombs, or incrementality to get started. Maybe you just want to GO—and not look back. If this is you and you are going to do a shorter fasting window of say 14-16 hours, you can simply look at your schedule and cut out your evening snack, breakfast, and mid-day snack and choose an 8-10 hour eating window of noon to eight or whatever suits your time period. You might be a little hungry going to bed at first and it might be difficult to work through the morning for the first week or so, but it shouldn’t be impossible for you.

If this is you and you want to end up with a short eating window of say five hours or fewer (also called 19:5, 20:4, and 21:3 protocols), cold turkey can be challenging. If you are used to eating five or six times a day (and only truly being in a “fasted” state for, say, 8 hours of sleep), it can be overwhelming to wake up and face twelve hours without food. You will want to be sure that you are super busy during your first two to four weeks of cold turkey OMAD (while you are waiting for your body to become fat adapted and have less hunger during the fast). You will also want to utilize coping and distraction techniques, such as self-talk, five second rule tips, app use, pink himalayan salt, mineral water, sparkling water, and more.

#2

Fast Start Incrementally to OMAD (One Meal a Day)

For those who are desiring the Daily Intermittent Fasting protocol of One Meal a Day (OMAD—short eating windows of between 1 and 5 hours and longer fasts of 23 to 19 hours), you may desire to get there quickly but not necessarily in one week. You want some incrementality, but you don’t want to wait eight weeks to reach your final fasting goal. Thus, the fast start means that you will reduce snacks and meals quickly–possibly one or two per week–for up to four weeks or so.

Someone following this approach will want to examine their eating schedule and consider where you want to cut first. You will likely start with eliminating your evening snack OR breakfast. This would put you at twelve to fourteen hours of fasting the first week. While it looks like a short jump from 14 to 19 fasting hours, if you are truly going for OMAD, that is not just another snack being cut–but is another full meal and can feel harder than it looks on paper! So the next week, you will cut whichever you didn’t cut the first week (either the night snack or breakfast). Then you’ll be closer to a 16 hour fast. The third week, you will be ready to push lunch out to later in the afternoon until the next week, you replace lunch with a snack/appetizer/salad later in the afternoon when you open your eating window.

#3

Training Wheels Incrementally to OMAD (One Meal a Day)

Some people are afraid of the hunger associated with Daily Intermittent Fasting. They remember their experiences with fasting blood work or working late without having a snack on them and automatically assume that the type of hunger and sometimes sick feelings that they had during those short “fasts” are the types of hunger that they will have for the rest of their lives with Daily IF. This isn’t true, but it is reasonable to think so. Some people assume they will “get used to it” better if they do the introduction to fasting slowly. For those people, a “training wheel” approach over eight weeks might be the best way to start Daily IF.

In this way, the person seeking OMAD slowly starts out simply cutting out an hour of eating on either end (or both), gradually reducing the number of eating opportunities over six to eight weeks. So the first week, you might stop eating at 8 pm and not eat breakfast until 8 am, thus doing a twelve hour fast for a week. The next week, add an hour of fasting to the evening and the morning. And continue in this way until you land in your perfect OMAD. The downfalls of this approach are that you aren’t getting fat adapted very quickly, so it really could take the entire six to eight weeks before ravenous hunger is gone. Another disadvantage is that you will probably not see weight loss in the first six weeks or so unless you are changing what you are eating during your eating window since that is a lot of time with many eating hours each day. However, just like training wheels make the new biker more comfortable during the transition to bike riding, this approach really helps many people.

#4

16:8 to 18:6 With Keto Start Up

In my experience, the people who lose weight consistently and have the most IF benefits while having a shorter fasting window (16, 17, or 18 fasting hours) seem to be those who are eating a low carb diet plan while doing Daily IF. I have never met a person or seen a testimony of someone with life-long weight issues who got to their goal weight eating anything they want for 8 hours a day (two meals). There are three potential reasons for this: (1) Consuming too many calories during a six to eight hour eating window; (2) Not getting the benefits of Appetite Correction during your eating window because you are “getting full two times”; (3) Having too much circulating glucose/glycogen stores to burn through before you get into body fat burning. With those problems, you might not go into body fat burning (become fat adapted) until closer to 16 hours or so; thus, by the time your body starts using its own stores, you are ready to eat again and refill that glycogen.

If a person wants to do 16:8, 17:7, or 18:6, they probably need to be keto during their eating window if they are looking for weight loss. (This is actually where much of today’s IF has its roots–IF/Keto together.) For the most part, a keto diet means that you will get into body fat burning way sooner than someone eating carbs (and you may stay in ketosis all the time). Thus, even a shorter fasting window of 16 hours would still yield body fat burning every day.

#5

16:8 to 18:6 Not Keto Start Up

As explained in the previous protocol, fasting for 16, 17, or 18 hours a day with a net weight loss is challenging at best. Generally speaking, this means that you are eating two meals a day and possibly one or two desserts and one or two snacks (with no other eating boundaries in place). In order for a person to lose weight eating that frequently and that amount, they probably have to put another “diet” into play, thus eliminating one of the cool aspects of Daily Intermittent Fasting. However, many people want the health benefits of IF while still not doing terribly long fasts, or they have health challenges, social situations, or other factors coming into play that make them choose a 16:8, 17:7, or 18:6 fasting protocol. For these people, they feel it is worth it add another “diet’ to IF.

Obviously, a ketogenic diet (high fat, moderate protein, low carb {20-40 grams of carbs per day}) is a great addition for someone seeking to lose weight with a longer eating window. However, there are Daily IF’ers who count calories, fat grams, or points during their eating window. There are those who eat paleo or vegetarian and within those food boundaries, their calories (or carbs) are low enough during a longer eating window to lose weight. If you desire to do a shorter fasting window/longer eating window, you will have to play around with your food choices to achieve weight loss, but it can be done. One way that people “extend” their “fasting window” beyond 16 hours during 16:8 is to eat low carb foods during the first half of their eating window (though, unless you are doing keto, don’t eat high fat or you will end up with a high fat/high calorie diet!). While you will not still be “fasting” once you start eating, you can possibly keep yourself in body fat burning longer by eating moderate protein and low carb for the first meal and snack during your eating window. Again, you will have to tinker with your eating window to see what works for your body.

Resources

1) Cold Turkey–Regardless of Plan: Ways to Make It Through the Fast: http://donnareish.com/5-motivations-keep-fast-daily-intermittent-fasting/

2) Fast Start Incrementally to OMAD (One Meal a Day): http://donnareish.com/intermittent-fasting-journal-week-10/

3) Training Wheels Incrementally to OMAD (One Meal a Day): http://donnareish.com/intermittent-fasting-journal-week-8/

4) 16:8 to 18:6 With Keto Start Up: http://donnareish.com/5-reasons-might-need-shorter-eating-window-daily-intermittent-fasting/

5) 16:8 to 18:6 Not Keto Start Up: http://donnareish.com/5-areas-look-not-losing-weight-daily/

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

Find More of These Weekly Slideshows here at donnareish.com

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In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

Low Carb Air Fryer Roasted Nuts

 

If you are following my grocery fast, you probably know that I am more than a month in to spending $25 a week on groceries in an effort to empty my cupboards, freezers, and refrigerators. As we became empty nesters, I just kept buying and buying if things were on sale, in case the kids stopped by, etc., without really having designated purposes for everything. (When you have a family of nine, you eventually use everything up–not so when you become empty nesters…my house was bulging with food!)

 

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5 Areas to Look at When Not Losing Weight on Daily IF

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5 Areas to Look at When Not Losing Weight on Daily IF

#1

Length of Time You’ve Been Practicing IF

During the first month of Daily IF, new fasters often find themselves overeating. This is for three reasons: (1) Appetite Correction (where your body starts telling you to stop eating naturally—it’s super cool!) hasn’t set in yet; (2) People often enjoy the new-found freedom of not having to restrict foods as much, so they eat craving-inducing foods (and too much of them!); (3) They often still have too long of an eating window, which greatly affects the amount of food they consume.

The good news is that you get better and better at Daily IF! It is amazing how skilled you become once all of the incredible benefits are in play. You will become a fat burning machine during your fasting hours (fat adapted). You will not eat everything in sight during your eating window (appetite correction). And you will start losing weight and looking great!

#2

Length of Your Daily Fasting Window and Eating Window

Many people cannot lose weight with a medium-long fasting window (16, 17, or 18 hours) and a long eating window of six, seven, or eight hours. The fasting window is not long enough for someone on a moderate or high carb eating pattern to burn through their glycogen stores and circulating glucose and really get into body fat burning mode. The eating window might be too long for us, allowing us to eat more than we need for the weight we desire. Also, appetite correction is challenging with long eating windows because you are “getting full” twice rather than once in a seven or eight hour period of time.

It would be unusual for someone who doesn’t count calories or carbohydrates to lose down to their ideal weight with two meals a day and a snack or two (eating anything in any amounts). If you’re not getting the benefits of body fat burning from a long eating window, you’re not getting some of the IF benefits. Then you are relying on eating fewer calories to cause you to lose weight. Bottom line: You might need a longer fasting window and a shorter eating window if you’re not controlling your calories and carbohydrates via another protocol at the same time.

#3

What You’re Eating During Your Eating Window

Many Daily IF teachers (myself included) do not impose a certain eating plan on their students. So many of us have “been there, done that” for many years with a myriad of diet protocols. Daily IF is our ticket out of the rat race of dieting. We can finally enjoy pizza night, birthday parties, banquets, Mexican restaurants, and more without worry. Appetite Correction during a short eating window ensures that we stop eating in time to keep us losing or maintaining our weight. However….if you’ve been doing Daily IF CONSISTENTLY (not off and on!) for a period of time, your body is a fat burning machine each day, appetite correction is in place and works for you, but you are still not losing weight, you will want to examine some other things.

Here are some questions to consider: (1) Are you opening your window with something low carb/healthful? Many people have better weight loss when they do so. (2) Are you eating too many processed foods or junk foods? Appetite correction responds better to real foods (and a real meal as opposed to just a series of junk food throughout your eating window). (3) Are you having more than one dessert or treat in your eating window? I teach an OMAD/3 approach to the eating window–OMAD (One Meal a Day) in three parts—a. Appetizer/salad/snack to open the window; b. Entree or meal an hour or two later; c. Dessert or snack before closing window if still hungry.

#4

How Much Weight You Have to Lose

Daily Intermittent Fasting is like any other weight loss plan when it comes to getting close to your goal weight. The body’s weight loss slows down as it gets close to its goal. While you don’t have to “starve yourself” down to your goal weight like you do when you do calorie restriction, you will be tweaking and perfecting your fasting and eating windows as you get near the end of the weight loss portion.

If you have only ten or twenty pounds remaining to lose, your weight loss will not likely be fast (unless you’re doing an extreme keto at the same time as Daily IF). But it will be steady. This is the beauty of IF–weight loss is not fast and furious, but it keeps going–consistently. If we do not stop Daily IF and we have a lengthy fasting window and short eating window, we will eventually weigh what we want to weigh. And…..at that point, we will maintain that weight (and continue to trim up and lose body fat!) when we using Daily IF for maintenance as well.

#5

 Other Non-Scale Victories

Of course, Daily IF yields many other NSV (non-scale victories) besides weight loss and a great physique. As a matter of fact, there are many IF’ers who do not weigh at all–they rely on their next “goal jeans” to tell them how they’re doing. They don’t care what they weigh as long as they wear the size clothes and look the way they want to look.

So be sure that, even if you are just getting started, you look for the first NSV–inflammation going down (face thinner; less “fluffiness”); less hunger during the fasting period as you move into fat adaption; empowerment that comes through living this lifestyle; a consistency on weekends and for many days in a row that you were never able to achieve with other weight loss protocols; feeling amazing without being bogged down with carbs and food during the day; time freedom of not having to buy, shop, and prepare so much food; no packed lunches and snacks; financial freedoms as you spend less money on food and drinks; and so much more!

Resources

1) Length of Time You’ve Been Practicing IF: IF Journal Podcast

2) Length of Your Daily Fasting Window and Eating Window: 5 Ways IF Can Seem Upside Down

3) What You’re Eating During Your Eating Window: IF Journal Podcast

4) How Much Weight You Have to Lose: Feast Without Fear 
by Gin Stephens

5) Other Non-Scale Victories: Complete Book of Fasting by Jason Fung

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

Find More of These Weekly Slideshows here at donnareish.com

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

Succulent, Pan-Fried Steak (SIMPLE 4-8 Minute Instructions!)

 

We went on a grocery fast of $25 per week–so we had to start eating steak every week…..let me explain! The reason for the grocery fast was to try to empty our freezers, refrigerators, cupboards, and pantry of the excess food we had accumulated from gradually becoming empty nesters, but not really knowing how to shop, cook, or live like empty nesters! Part of this process includes using up five years worth of Omaha Steaks that were gifted to our business.

 

 

True confession: We have seldom ever cooked steaks. Sure, we made hamburger steaks, Swiss steak, chopped steak smothered with veggies, meatloaf steak, “poor man’s steak” (out of hamburger), and even ham steak. But with seven children on one income for over twenty-five years, meat was more of a “condiment”—in casseroles, soups, stews, and other combination dishes–than it was a “per person” type of meal element.

 

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Peanut Butter-Mayo Apple Salad (With Lower Carb and/or Lower Fat Options!)

 

I don’t remember my mom making a lot of salads when I was growing up. I remember some iceberg lettuce here and there on our plates and potatoes cooling in the fridge for potato salad, but that is about it. I do, however, remember the apple salad. Not because I ate it–it has mayo in it! (Yucky! ha ha) But because it was unusual to have anything other than potato salad and cole slaw in terms of “salads.” I quickly discovered that my high school sweetheart (Ray Baby–now my husband of almost 37 years!) loved salads of any kind, and he really loved my mom’s apple salad. So being the dutiful wife, I learned how to make it.

 

It isn’t hard, but it is unique. Every time I take it anywhere, people are always surprised by the combination of peanut butter and mayo–but in a good way. People really like this salad!

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