Intermittent Fasting Journal – Week 9

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Welcome to Week 9/Episode 9 of the Daily IF Journal! I am grateful that you have joined me for a peek into my journey–and hope that my words and teaching can be a great help and encouragement to you! Please subscribe at the blog, Donnareish.com for ongoing healthy teaching, join us in the FB Group for daily support and teaching, AND subscribe to me on Youtube and Itunes so you don’t miss a video or audio! Blessings on your Daily IF Journey. Let me know how I can help you!

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Intermittent Fasting Journal – Week 8

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In Week 8 of The Intermittent Fasting Journal podcast/video, Donna Reish, blogger and “Fasting Inferno” parody writer, describes her eighth week of Daily IF, including 20 hour fasting window, weight loss . spite of vacations and holidays, how much easier IF is than her previous 40 years of dieting (!), and more. She details, using Dr. Jason Fung’s refrigerator and freezer examples, how the body burns its own fat stores through I, the importance of a clean fasting window, and how to make your body crave healthier foods. She also teaches about the book, What to Say When You Talk to Yourself, and applies his self-talk approaches to Daily IF–including self-talk, self-write, self-conversation, and even self-sing.

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Intermittent Fasting Journal: Week 7

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Donna Reish, author of “Fasting Inferno” parody on YouTube, describes her seventh week of Daily Intermittent Fasting in this video/podcast. Donna describes her 19 hour daily fasting windows, adapting Daily IF to holidays and special days, using an app for tracking fasting hours (and for motivation!), and much more. She details four techniques that she uses to keep motivation during the fasting window: (1) Looking at/calculating with an app; (2) Performing physical actions of closing, opening, and locking a window; (3) Tooth brushing; and (4) Changing food associations with verbal cues. Donna continues in her “what I learned” section to teach listeners how to divide the OMAD (one meal a day) eating window into three parts for more self control and how to experience Appetite Correction. Donna also introduces her “Fasting Inferno” song in this episode!

 

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Intermittent Fasting Journal: Week 5

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Episode 5 of The Intermittent Fasting Journal! That means I am five weeks in to IF! I am loving it–as you will be able to tell from this episode!

 

I am learning so many things–and I am growing as a person through the empowerment that I experience from the fasting window. And I love getting past the twelve hour mark and onto the sixteen hour mark–and knowing that my body is burning its own fat. So exciting!

 

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5 Reasons You Might Need a Shorter Eating Window in Daily Intermittent Fasting {Pictorial Slideshow}

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For optimal viewing on a mobile device, tilt your device to landscape mode.

5 Reasons

You Might Need a Shorter Eating Window in Daily Intermittent Fasting

#1

Your Fasting Window Might Not Be Long Enough to Burn Through Your Glycogen Stores in Order to Burn Body Fat.

People often think the benefits of Daily IF are those of calorie cutting, having less opportunity to eat, etc. But this is a small part of Daily IF. One of the greatest benefits of IF is turning your body into a daily fat-burning machine!

Your glycogen stores are burned through somewhere between the 12 and 16 hour fasting mark. If you have an eating window of 8 hours, you have a fasting window of twelve hours. Your body might not be burning its own fat yet at the point you start to eat!

#2

You Might Not Experience Appetite Correction (AC) in a Longer Eating Window.

Appetite Correction is a phenomenon in which, after three to four weeks of a consistent daily IF lifestyle, you stop being hungry during the fasting period AND you get full more quickly during your eating window. This occurs most often for those who are doing short eating windows of say, two, three, four, or five hours (often called 22:2, 21:3, 20:4, or 19:5).

With a longer eating window, you will often eat two full meals. While you may get full faster, the real beauty of AC comes in a shorter eating window with less time to “get hungry” again and again within that window.

#3

You Will Likely Consume Too Many Calories for Weight Loss to Take Place.

While burning body fat is a huge benefit of IF, there is an element of Calorie In/Calorie Out (CI/CO) that cannot be overlooked in any weight management protocol. An eight hour window is long in terms of eating time.

A shorter eating window of 2 to 5 hours will usually result in OMAD–One Meal a Day. Within this time period, most people will eat an appetizer/snack/salad to open their window then an hour or two later have their meal followed by dessert within the hour or so, if desired. The short window, coupled with appetite correction (AC), yields a much lower total caloric intake for the day than an 8 hour eating window.

#4

Your Body Will Experience the Other Benefits of Daily IF More Fully.

Autophagy, the body’s natural recycling program, occurs when your create membranes that “eat up” old cells. This process makes us more efficient machines–and plays a role in slowing down the growth of disease and aging. (Yay!)

This process, along with Appetite Correction, lowering of important lab numbers, body fat burning, energy, and mind clarity, all seem to occur more readily in longer daily IF windows/shorter eating windows.

#5

You Will Likely Experience More “Personal” IF Benefits With a Shorter Eating Window.

If we cook, shop for, and clean up from two full meals (and perhaps a snack or two) in a longer eating window, we are missing the time saving benefits of a longer daily fast.

A longer fast also yields us more empowerment, more personal growth, and time to pursue other interests. Frankly, a longer fasting window can change your life in many positive ways.

Resources

#1 Your Fasting Window Might Not Be Long Enough to Burn Through Your Glycogen Stores: IF Journal Episode 4

#2 You Might Not Experience Appetite Correction (AC) in a Longer Eating Window: Appetite Correction by Burt Herring

#3 You Will Likely Consume Too Many Calories for Weight Loss to Take Place: Delay, Don’t Deny

#4 Your Body Will Experience the Other Benefits of Daily IF More Fully. The Obesity Code

#5 You Will Likely Experience More “Personal” IF Benefits With a Shorter Eating Window: IF Journal Podcast

IF Fasting Journal here at Donna Reish

Recipes and Tips here at DonnaReish.com

YouTube Channel

IF Journal Podcast at iTunes

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

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5 Tips for Daily IF Slideshow

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