by Donna Reish
Fasting is simple, right? You don’t eat. Then you do eat. Then you don’t eat again. Wash. Rinse. Repeat. And that is pretty much true. After all, we get to “Enjoy Anything While We Do Nothing.” And “Enjoy Anything But Not Everything.” However, sometimes we need a little help–maybe a little something to help us make it through the early fasting days or a longer fasting window. Some caffeine to take the edge off our hunger. A little salt or magnesium to help balance our electrolytes. Perhaps a multi vitamin to be sure we’re not missing something. Or…possibly something for the dreaded “fasting breath.”
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by Donna Reish
Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, I tell about my fifteenth week of Daily Intermittent Fasting, including my two week experiment in low carbing combined with IF and what I learned about keeping to OMAD/3 (one meal a day divided into three parts). I talked about my weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on “counting.” I also describe my husband’s first ten weeks on Daily IF–and his nearly 30 pound loss in that time frame. Next I dive into Listener Lessons (the teacher in me can’t help it!) of exactly how OMAD/3 with my first food being low carb (with a typical dinner later) has helped me with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, I describe three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF’ers can eat ANYTHING they want, they can’t eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy.
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by Donna Reish
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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by Donna Reish
In Week 13 of the Daily Intermittent Fasting Journal Podcast/Videocast, Donna Reish chronicles her 13th week of Daily IF. She discusses her results of losing just under one pound a week despite being on vacation or holiday one third of the time during these three months! (That has never happened with vacays and holidays!) She teaches about studying what works best for each person—the Study of One as Dr. Bert Herring calls it in Appetite Correction. She talks about applying what you learn about yourself to your fasting hours, opening your eating window, choosing your fasting window length, and more. Donna also discusses how OMAD/3 (One Meal a Day divided into three distinct eating times) and how this helps to bring in boundaries for those who feel that Daily IF without eating restrictions is too loosey-goosey for them. Donna discusses her and her husband’s changes in eating patterns from 9:00 snacks at night to none and the positive effect this has had on their fasting. Finally, she discusses building belief about Daily IF–how we act on what we believe, and in order to make this a lifestyle, we must believe that it leads to the desired results.
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by Donna Reish
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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