by Donna Reish
I recently announced in my free FB group that my husband and I have been switching to a more 2MAD approach to IF—-and extending our fasting window from 19 or 20 hours to averaging 18 hours.
This 2MAD (2 Meals a Day) is working well for us for a couple of reasons:
1) I like to be hungry when I eat. I feel that it is a healthier approach to weight management. With a shorter eating window, I was eating when I wasn’t fully hungry in order to get more food in so I wouldn’t get the hangries the next day after my work out. Extending the eating window to six hours lets me get hungry more fully.
2) 2MAD is helping me look at more real food—and less snack food. I know it semantics, but I like thinking of my food as two medium meals, not snacks and a more “eat a such as I want” approach. Just works better for me.
(See if 2MAD might be good for you in this recent Fast Shot video I created. )
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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
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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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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