June 29, 2018

Intermittent Fasting

I've been experimenting with intermittent fasting over the past 2 months. I don't eat anything after 8pm and I try not to eat anything before 12pm the next day. This means that I only eat during an 8 hour time period, between 12pm and 8pm. And I fast for 16 hours.

When I wake up, I usually chug a 12oz glass of water. Then I'll drink 2 or 3 cups of coffee throughout the morning.

I usually start to feel hungry around 10am. By 11, the hunger pangs are usually gone and I can easily wait until 12 or 1.

As a side note, even though 12pm is lunch time for most people, since 12pm is when I break my fast, I guess, technically that's still breakfast for me, right?! That works out great, because breakfast is my favorite meal of the day.

So, for breakfast, at noon, I have 2 eggs over easy, 2 fried egg whites and a bowl of oatmeal with flaxseeds, chia seeds, pumpkin seeds, blueberries and strawberries. Best meal ever. I never get sick of it.

Then, around 2, I'll have a snack, usually some fruit or apples and peanut butter.

At 3:30, even though I'm usually not very hungry, I try to eat a small meal to make sure I'm eating enough calories. I usually heat up some left overs from the night before.

6pm is dinner time. I'm so grateful to have an awesome wife who is also very interested and conscious about nutrition. She usually cooks a deliciously simple healthy dinner. Something like rice, beans and chicken. Or mexican taco bowls. Or stuffed green peppers. Or soup. Or simple roast chicken with vegetables.

Our dinners are mostly whole foods, zero sugar, and low amount of sauces or extra seasonings.

I work hard to stay away from anything with sugar. I was surprised about some of the stuff that has sugar in it. For example, ketchup has a ton of sugar!

I haven't eaten anything high in sugar in 3 months now. I can definitely tell my sensitivity to sugar is higher. For example, for the first time in my life, last night, when I thought about ice cream, I didn't want it! The thought of ice cream was too sweet for me. I had a few peaches for dessert instead!

I'm happy to report that in the past 2 months, my body fat percentage has decreased from 18.3% to 16.0%. My muscle mass has stayed about the same at 105 lbs. My weight has gone from 222 to 214. So, that means I've been losing about 1 lb of fat per week, which is great!

I'm going to keep this up for as long as possible. I'm really excited by the progress over the last 2 months.

Intermittent fasting has really been working well for me. I'm encouraged by the results so far and the best part is that it fits with my lifestyle and should be easy to keep up.

Tags: health personal development