Dot to Trot

My world is expanding as my butt is shrinking!

My Fast Is Over; Down 6.2 Lbs.

During Lent’s 46 days I was on an intermittent fast, eating only between Noon and 10:00 p.m. So how did it go? Surprisingly easy with only a few minor bumps in the road. Easy, because I never felt deprived or starved. I fully expected hunger pangs and headaches for the first few days, but neither happened.

intermittent fast resultsWeight Loss – About 1 Lbs. Per Week
During the 46 days, I lost 6.2 pounds. But if some of you worry I lost the weight because I starved myself, let me assure you that’s not the case. While I don’t track calories, my diary app – My Fitness Pal – does. On average, I consume between 1,200-1,800 calories a day. During my intermittent fast, I averaged 1,200 – 1,650 calories. Well within the range I normally eat.

The 4 main differences with my diet during Lent?

  1. No breakfast. I just super-sized my lunch.
  2. Increase in protein during meals. Rather than my usual 4-5 ounces per meal, I ate 6-8 ounces with my meals.
  3. No morning snack. Any hunger I might have felt went away with my morning workouts. What really struck me was once again I’d fallen into the old habit of eating due to a schedule rather than real hunger. Grrrr!!!!
  4. Water, Water, Water! I drank more water in the morning than usual. No surprise there. What did surprise me was the amount (45 ounces). I drank half of my day’s water intake before Noon rolled around. I think I know why I wasn’t hungry in the morning.

A Few Workout Bumps & Bruises
As for the few bumps I experienced, well, I learned the hard way why moderate intensity is important during morning workouts while fasting. Anytime I tried going all out, my body responded with an equal amount of weakness and fatigue.

For weightlifting, I remedied the fatigue by drinking a cup of chicken broth (full sodium) about 30 minutes before my training session. After some research, my husband thought I was sodium depleted. Turns out he was right. The broth gave me the boost I needed so my body didn’t turn into jelly as I lifted weights.

But broth doesn’t fix everything. I learned this the hard way with one Friday morning MOI cycle class. It was Race Day, which meant fast sprints for 60 minutes. About 30 minutes into class my legs had no juice left – something that never happened pre-fasting. When I started class, I was hitting 110-115 RPMs with a high resistance level. By the end I was lucky if I could reach 80 RPM.

Lesson learned. From there on out I focused on low to moderate intensity.

My LCHF Eating Habits Set Me Up For Success
I credit my low carb, high fat way of eating for the ease of transiting to the intermittent fast. There is no way I could have don’t this eating refined and processed carbs (grains, breads, cereal, and anything with added sugar).

Refined and processed carbs breakdown and enter our bloodstream fast. Sure, it gives us a quick energy boost, but it’s followed pretty quickly by a crash (a.k.a. carb coma). So you think you need to eat sooner than you want because you need the energy. Then the blood sugar spike and crash just starts over again.

But since I’m LCHF, the protein and good fats I eat keep my blood sugar levels stable. The food is slow to digest and enters my bloodstream much more slowly than processed carbs. As a result, protein and fat keep me satisfied longer. So going 14 hours (including 8 hours of sleep) without food wasn’t that big of a deal.

Will I Do It Again?
I actually miss my fast, now that it’s over. So much so that I’m continuing intermittent fasting for 3 days of the week. Those days are specifically designated as my low-to-moderate intensity workout days (walking 6-8 miles). The rest of the week my workouts are longer and more intense.

I’m going to need a little more than broth, water, and coffee to power through those tough routines.

Interested In Fasting?
Before trying a fast, I suggest you do your research! Preparation is the key for success. And there is no one right way of intermittent fasting, but lots of wrong ways. Here are some great articles about intermittent fasting to get you started.

 

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9 thoughts on “My Fast Is Over; Down 6.2 Lbs.

  1. Pingback: December Challenge – 24 Hour Fasting | Dot to Trot

  2. Pingback: Breakfast At Noon | Dot to Trot

  3. 3 days into my IF, so far I’m the same weight as I was 4 days ago – is that normal? I was hoping for more fat burning. And Dot, definitely give the electrolyte water a try, i really like it, and no burnout when working out. Feel great, just not losing (yet?).

    • Thanks for the tip on electrolyte water. I’ll check it out. As for my weight when fasting, I pretty much weighed myself once every 7 days (like I always try to do). There are so many variations with our weight throughout a day that it would drive me batty. So I limit myself to just once a week (always the same time and in similar clothes too). During my fast, I noticed that some weeks I lost 1 ounce, others 2-3 lbs. Weight loss, fasting or not, is unpredictable. I did notice that after more intense workouts, if I had any muscle soreness, I’d gain as that’s a sign of water retention. Overall I’d say it will come off. Your body is making the necessary adjustments. Also are you keeping a food diary? If so, you might discover you’re eating something that is increasing your insulin more than you realize, causing you to store fat.

      • Oh yes, I’ve kept a food diary for 16 months 🙂 I’ve lost 179 pounds so far, I just want to keep it moving — I’ve got about 45 to lose still. Thanks again Dot – I’ll stick to it and see how it goes!

      • 179! That’s awesome!

  4. I’m highly considering starting intermittent fasting in a week or two — and since I workout 5-6 days as well, I was wondering if you think drinking electrolyte water would keep the energy going for a full workout while fasting? Thanks for any info, Dot!

    • Hi Wendy! I don’t know about using the sports drinks or electrolyte water. I stay away from sports drinks. I’m eating low carb high fat and sports drinks have lots of added sugars. I never tried electrolyte water. For working out during a fast I drink 1-2 cups of broth (not the low sodium stuff) about 30 min before and that does it. With the fast you loose a lot of sodium. Combined with a low carb diet, that means headaches, fatigue and weakness. The broth seems to restore my energy and eliminates fatigued muscles. If you are using the electrolyte water that might do the trick. I suggest doing a bit of research as I am not an expert on that magical water! Let me know what you find. Maybe it’s some thing I need to try on this little experiment of mine.

      • I definitely stay away from sports drinks with all the sugar as well – I tried an electrolyte water earlier this week – it’s just purified water with electrolytes – no flavor, nothing, just how I like it! 🙂 I’m going to buy a few more and give them a try on a IF – I’ll let you know. Thanks Dot!

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