Group Forum: Fat Eat Fast... Intermittent Fasting Twice A Week

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FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 09 Nov 2012, 11:39
I thought it may be helpful to keep information related to fasting in its own thread.

I've done some research and started my first day on November 7th. I will learn and tweak as go. I will use this thread to give my opinion on fasting as well as updates on my progress.

If you want to give it a try, feel free to join me. I will be fasting on Tuesday and Thursdays starting November 13th.
~*Christie*~
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 09 Nov 2012, 12:01
Fast Eat Fast Week # 1

Day 0- Day Before Fast
I loaded up on a lot of fat, including some fat bombs. The reason I did this was because when I have days that are high in fat, I am always satisfied and I lose the next day. I also don't have cravings when I am loaded up on fat. I was hoping that the fat from the previous day would carry me into the next day so I could make it through the fast without giving in. I went to bed about 11 PM.

Day 1- Fast Day (Morning Weight: 187 pounds)
I woke up at 5:45 AM completely alert and rested. I should mention that my alarm was set for 7 AM. Normally I wake up and I hit the snooze button once and let myself drift back off. It has gotten better since starting low carb, but I have never had my eyes snap open and felt so energized, especially not at 5:45 AM!

At 7 AM, I went ahead and drank an Atkins shake. I wasn't really hungry, but I was worried about getting through the day without eating. I didn't get hungry throughout the day. I drank a lot of water. I went to bed at 10 PM.

Day 2- Eat Day (Morning Weight: 184.2 pounds/2.8 pound loss)
Woke up alert and energized again about 15 minutes before my alarm went off. Today I had a regular low carb day. I started off with an Atkins shake at 9 AM, I wasn't hungry when I woke up but forced myself to drink it at 9 AM so that I didn't end up with a headache, which can happen for me sometimes if I go too long without eating after I wake up. I stuck to induction levels. I did end up with about 25 net carbs so that I could indulge a few fat bombs because at this point I am convinved the high amount of fat got me through the previous fast day without hunger pains or discomfort. I was extremely thirsty all day. I normally finish with my water around 7 PM but at 10 PM when I was getting ready for bed, I was still chugging water. I had drank 128 oz by 7 PM and if I had to guess I had consumed another 64 oz between 7 and 10 so that would put me around 192 oz. I have some ketostix so I used one in the morning and I was in deep ketosis. Great for me because I rarely get past moderate ketosis!Went to bed a little after 10 PM.

Day 3- Fast Day (Morning Weight: 182.4 pounds/4.6 pound loss)
So, I am thrilled that I have lost weight the last few days but I am ecstatic that the weight stuck even after having a normal day of eating plus I lost some more after an eat day! I woke up well rested and alert again today but thankfully at 7 AM this time when my alarm went off. I drank my Atkins shake at 9 AM and have been doing great ever since. It's 1 PM and I have already drank 84 oz of water. I did mess up my fasting because I had completely forgot we were supposed to go out to dinner with my husband's Sgt and his wife. I hadn't ever met them before and I didn't want to explain the whole fasting thing so I ordered a steak and salad. I took two bites of the salad and spent the rest of the dinner talking. I will defend low carb eating like no ones business but I didn't really want to get into the whole fasting discussion bc at this point I am still doing research and trying to tweak it for me. I probably ended my fasting cycle with the bite of salad bc from what I understand once you eat carbs and/or sugar, you're body breaks the fast to process the food.

Fat Eat Fast Week 1 Results (5.1 pound loss)
So I started my first fast day at 187 and my weight after my first fast cycle was complete was 181.9. I think I would have a bigger loss this morning if I had not broken my fast early last night. So the next step is seeing if I maintain any of the loss between now and my next fasting cycle on Tuesday. 5.1 pounds over 3 days is great.

~*Christie*~
back2128

Joined: Oct 12
Posts: 100

        
Posted: 09 Nov 2012, 13:59
Thanks for starting this. It sounds like your body just responds well to the higher fat/low carb protocol. I always seem to feel more energized and clearer headed when I don't eat so much. I like your research-minded approach to this. I'll keep you updated with my progress also. Like I said, I can only have liquids today but I'll see how it goes tomorrow. I have some friends who do this program that seems a little complicated but its designed to give you control of your eating. They will do a fast day/a liquid day/a half day (eat 1/2 the calories you normally would) / a normal calorie day/ ... they plan these days out a week or month in advance, in a seeminingly random order, and follow it for a few months. I've never tried it but it always sounded interesting. It has helped them lose and maintain weight loss. I'm not ready for that yet but I think our little plan will be interesting to try for me to get a taste of that. Off to find some fat bomb recipes.. woo hoo!
Mini Goal 1 -- 145
Mini-Goal 2 - 140
Mini-Goal 3 - 135
Final Goal - 128
Sarah
Mokakiss

Joined: Oct 12
Posts: 165

        
Posted: 09 Nov 2012, 21:15
Hey FitJ. Good idea to start a thread for fasting. I'm interested in how you make out and may join you and Sarah with the fasting. I'm a bit nervous b/c I get headaches when I don't eat and they don't go away, even after I eat. I usually have to sleep it off. I'm going out to dinner on Tuesday evening so I may try fasting from 5:00PM on Monday until 6:00PM on Tuesday. I'm relatively new to low carb and haven't heard of the Atkins flu. What is that and how in the world do I avoid that! Smile
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 10 Nov 2012, 08:55
I edited my fasting progress post to include everything including the results. It was an interesting experiment and I will definitely be doing it again next week! Fingers crossed that at least 50% of the weight loss holds. Of course I will be thrilled if 100% of the loss sticks, but even 2.5 pounds in 2 days would be awesome!

Mokakiss... I also get headaches when I go long periods of time without eating. I think that upping the fat helps with that and I went ahead and drank the atkins shake just in case right before I started the fast. It may be easier for you to start a fast after dinner since you will be full and then sleeping a large portion of your fast. The only problem is you wont be able to nibble on anything in the morning or it will completely break your fast, unless you wanted to try that bulletproof coffee and see how you like that. I have heard that it doesnt break the fast because its all fat... no carbs or sugar.
~*Christie*~
missg2u

Joined: Nov 12
Posts: 6

        
Posted: 10 Nov 2012, 09:19
I'm trying to figure out what the heck a bulletproof coffee is???? I have never heard of that.
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 10 Nov 2012, 09:24
Bulletproof coffee is supposed to suppress your hunger. Lots of people swear by it, I haven't tried it yet but the recipe is fairly simple.

8 oz hot coffee or tea
1 tsp-2 tablespoons of unsalted butter
1 tsp-2 tablespoons of melted coconut oil

You just blend it in the blender till the top gets foamy like a frappe. People who are more calorie conscious use about 1 tsp of the butter and coconut oil, but apparently its not quite as tasty as the full 2 tablespoons. Some people also put in some sugar free davinci or torani syrup to give it some sweetness. I am planning on trying it with caramel syrup.You cant put creamer or anything like that in it. There can't be any carbs so it doesn't break your fast, but the large amount of fat should keep your hunger suppressed during a fast day.
~*Christie*~
Mokakiss

Joined: Oct 12
Posts: 165

        
Posted: 10 Nov 2012, 09:37
I can't believe how great your results were Fitness Junkie! It's really exciting you found something that works for you! I hope all the results stick too, but like you said, even if you put back half the weight, it would still be a 2.5 loss! I'm not doing that great with eating and at the end of the day is when I tend to eat most of my carbs. I think that is the reason my weight loss is moving at a snails pace (at this point it's non-existent!) and the fasting will help me lay off the evening carbs. As for the morning of the fast...I usually drink just black coffee or tea in the morning. Sometimes add a splash of half and half but I can omit that. I think I'll try the bulletproof coffee on Tuesday morning and see what happens. I'll use the full 2 Tbls of coconut oil and butter. If anyone tries it before Tuesday, let me know how it tastes!
back2128

Joined: Oct 12
Posts: 100

        
Posted: 10 Nov 2012, 09:53
OK, girlies. I'm on board with this fasting on Tuesdays and Thursdays. I'm thinking I'm going to add another twist into my plan. That will be that on Saturdays I can have 500 more calories than my normal day and I will include some carbs on that day. It may slow my weight loss but I want to come up with something I can live with. My husband usually likes to go out on Saturday evenings or cook something together at home and if I want to make some risotto or have some wine, that's when I will have it and I'm going to plan for it. On a week that I know we have something planned, like Thanksgiving for instance, I'm going to switch out my Saturday for Thursday... Thursday will be my high cal/carb day and Saturday I'll fast. I really think this will work for me and I'm so happy Christie suggested this. Hope it works! Smile

Oh, and I will definitely be doing the bulletproof on Tuesday and Thursday mornings so I'll let you know how that goes. Very Happy
Mini Goal 1 -- 145
Mini-Goal 2 - 140
Mini-Goal 3 - 135
Final Goal - 128
Sarah
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 10 Nov 2012, 10:18
Mokakiss... I am also thrilled with the weight loss, but I always was very happy with the extra burst of energy I have had over the last few days. I just feel refreshed. At this point, I really do think that our bodies need a break from eating so that our body can work out some of the other kinks we have going on. I am gonna do the bulletproof coffee probably tomorrow and time it to see how long it takes for me to get hungry. I will definitely report back on taste Smile I also meant to answer about the Atkins flu earlier... during induction you end up going through sugar/carb withdrawal, it can hit some people a lot harder than others. While the body is adjusting, you can end up with flu like symptoms and feeling sick to your stomach. Thankfully, I never had to deal with that! I hear it sucks lol

Back2128... If you're gonna add the extra calories, I think that Saturday would be your best choice. It may balance out for you since you will be fasting, so you will have a large deficit for the week anyway. I am not sure if it will increase your weight loss but it will at least even out. I was looking at the calendar and I think Thanksgiving week, I am gonna do my fast days on Monday and Wednesday. I am not sure I could do a fast on the weekend with the family home all day.
~*Christie*~
tenkilos

Joined: Feb 11
Posts: 768

        
Posted: 11 Nov 2012, 17:49
Fitness junki wrote...I loaded up on a lot of fat, including some fat bombs.
I've tried to look for this in the group but can't find it-what's a fat bomb? LOL


Linda
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 11 Nov 2012, 18:34

Wifezilla Abi Fae's Fat Bombs
• 8 oz unsweetened almond butter (or natural sugar-free peanut butter or other nut butter)
• 8 oz raw coconut butter (Artisana brand is excellent) OR virgin coconut oil (take 1 cup unsweetened coconut and 1 tbsp melted coconut oil and blend in food processor for homemade coconut butter)
• 1 stick butter
• 2 Tbsp butter
• 1 bar of 85% cocoa chocolate or high cocoa chocolate chips
• Sweetener of choice to taste (I use half splenda and half eryhritol)

Optional add-ins
Roasted nuts
Dried unsweetened fruit like cherries or cranberries
Cocoa nibs
Unsweetened coconut flakes

In a microwave-safe bowl, soften the stick of butter, the coconut butter and the almond butter for 1-3 minutes until the are easy to stir together. Once the butters are blended, add in any extras making sure there is still enough butter blend to coat all the goodies. Taste and add sweetener if desired make sure to stir well.

The butter mix then needs to be put in some kind of form to cool. Silicone muffin cups, baking pan, chocolate molds, etc... just make sure it is flexible so you can get the fat bombs OUT of the molds. Melt the chocolate bar in the microwave in a glass dish and add the 2 tablespoons of butter to make it smooth and creamy. Dip your chilled fat bombs in to the chocolate and allow to cool on a piece of wax paper or a silicone sheet. You can also drizzle the melted chocolate over each fat bomb. Store in the refrigerator.

Because of the low melt point of the butter and coconut butter, these need to be kept cold once finished. If you plan on sticking these in a lunch box to eat later, simply put your fat bombs in small jelly canning jars and add a few low-sugar, high-cocoa chocolate chips instead of using chocolate molds and coating with melted chocolate. The thing I like about using the chocolate chips is the label shows how many carbs per chip so you can easily decide how carby or carb-free you want to make each jar full.

The cream cheese clouds that have been posted in the recipe thread would also be good fat bombs. You want a low carb item with a high fat count per serving.
~*Christie*~
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 11 Nov 2012, 21:01
Okay, I'm on board with Intermittent Fasting, too Smile I was thinking about just waiting until my sensor for my Wii comes in so I can weigh on it, like normal, but I'm gonna bite the bullet and weigh on this devil scale that says I weigh more than the Wii does.. lol. No matter what it says, I'll still be able to determine whether I've lost or not. But I'm not going to be recording my weight on the site until I can weigh on the Wii. (I know there's just a few pounds difference in what it says, but dangit, I worked hard to get down to that 184.7! lol)

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
tenkilos

Joined: Feb 11
Posts: 768

        
Posted: 12 Nov 2012, 01:45
Just so I get this right, on fasting days stop eating after dinner the night before. in the morning bullet proof coffee/tea is okay or a protein shake? Lots of water throughout the day. Nothing else till dinner that night... or do we miss that too?
Sorry just want to get it right Smile


Linda
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 12 Nov 2012, 02:07
Linda, the way I understand it, you fast for 24 hours from the time you last ate. Christie said the other day, on the other board, that she had a protein shake at 7:30am so she fasted until about 9:00am the next day. If you want, you can have a protein shake the morning of your fast, say 7am, then don't have anything else until 7am the next morning. If you don't have the shake the morning of your fast, and you ate dinner the night before at 6pm, then you would fast until 6pm the night of your fast. You can drink the Bulletproof Coffee/Tea anytime you feel hungry during the fast day because it doesn't contain carbs, and yes, drink lots of water. That's my understanding.

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 12 Nov 2012, 02:08
Also, try to load up on as much fat as you can the day before your fast to help with being hungry the next day. I'm sure you read that, but just wanted to add that in there to be on the safe side Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
tenkilos

Joined: Feb 11
Posts: 768

        
Posted: 12 Nov 2012, 02:47
I see, I can't imagine not having dinner then going to bed, so for me, I think the option of having dinner, then fasting would be good. That way a good chunk of the 24hrs is taken up sleeping.Then I can have the bullet proof coffee in the morning to fill up for the day (I had it this am and didn't get hungry at all) Then a later dinner that night.
OK it's Tuesday here tomorrow so a fast day for me Smile
Hope this gives me a head start on getting this weight back off me Smile
Thanks for the explanation Angie.


Linda
Mokakiss

Joined: Oct 12
Posts: 165

        
Posted: 12 Nov 2012, 06:53
Hello! Today is Monday and I will be starting my fast after dinner tonight. Just a quick question...when people say "high fat", approximately what % of your food intake does that entail for you guys? I feel like I eat a pretty high fat diet as it is and don't want to overdo it with adding fat bombs on top of it. I try to weigh myself every Wednesday, but because of this fast I weighed myself this morning (135.5 lbs) and will weigh my self again Tuesday morning and Wednesday morning. I'm pretty excited to try this. Thanksgiving Day will be at my house at 5:00PM so I can break my fast then...I won't need to change the fasting schedule for next week.

I'm glad you mentioned the cream cheese clouds Christy. I didn't even think about using those as fat bombs! Hmmmmm, I'm a huge red meat eater, so ya'll think a big ol' rib eye would count as a fat bomb too? Smile
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 12 Nov 2012, 07:25
Hi Moka! Very Happy Normally, a good ratio of calories from fat is 75%. I rarely make it to that. Mine is usually in the 60-65% range. I plan on taking it up much further during this fast period. I'm not sure how far, though lol.

As for the steak.. I'm not too sure about that Razz

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 12 Nov 2012, 07:32
Okay, y'all are just gonna hafta imagine that I live in a different country 'cause my sleeping habits are really odd lol. I haven't been to bed yet (got up around 11am Sunday morning), so I'll be going to bed as soon as I take my kids to school. When I wake up, I'll weigh (on that devil scale). I know it's not the best time of day to weigh, even though I will have just woken up, but I think I will still be able to get a pretty accurate account of my loss if I weigh at the same time every day. Just imagine I'm in Australia or something lol Very Happy

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed