- I work out 3-4 days per week. I would not fast on training days or the day directly after.
- I used the "16 hours fasting, 8 hour window of eating" fast. This fast was 16 hours of no food, then an 8 hour window of eating, followed by another 16 hour window of no food.
- I started the fast at 7pm on Wednesday and ended it at 11am on Saturday.
- I eat 3 regular meals, a banana or yogurt as a snack, and then a combination of protein bar/shake twice a day.
- Once you break habits, fasting in this manner is easy. You are in essence just delaying breakfast and eliminating post-dinner snacking.
- 8 hours is a wide window to fill in your caloric intake. It is not a forced "Let's gulp down 2000 calories at once" fast. I created an every other hour feeding method like: 11am - breakfast, 1pm - lunch, 3pm - snack, 5pm dinner, right before 7pm, protein bars/shakes.
- If you have any casein protein powder, it might be best and helpful with getting thru the overnight fast as it breaks down slower.
- Slight weight loss immediately seen on the scale of 5 lbs.
- I had some headaches at night. I messaged Mangan. He said he did not have those. Might have just been me, maybe a carb deficit. Maybe just dehydration as I drank more water after messaging him, and they went away. Not bad in total.
- Tough part was the late at night period before bed. Stomach was hungry then, but doing a shake right before 7pm was better than sneaking in a small half sandwich. Once I slept, the morning routine was easy to fast thru if I brewed a large cup of tea.
- The urge to snack was high.
- Drink some coffee or tea in the morning. Caffeine is an appetite suppressant anyway.
- Drink plenty of water. Doesn't hurt to fill the stomach with water.
- Drink a nighttime sleep aid tea to help you if a growling stomach will prevent you from falling asleep.
This was actually a lot easier to execute than I expected. The second week of fasting was much easier than the first after knowing how my body reacted. I will be doing this from now on from Wednesday nights to Saturday mornings. Paleo is a bit of a pain due to having to eat separately from what the rest of the family eats. I have turned my paleo habits into a general, "eat fewer refined carbs, more nuts and fruit" diet. I now even eat and enjoy salads, which at 23, I never thought would happen. Fasting is just a routine change and not even that hard. The toughest thing was the late night stomach growls of "feed me" and the simple, conditioned urge to snack after 8pm or so. It's part conditioning and part accessability. It's amazing how much we Americans have become grazers. I'm a pretty fit guy, so I can't imagine how hard it would be for a fatter person who snacks constantly. You can break the conditioning. It will take some effort. If the science is anything to believe, then the results and consequences are worth it.
***If you have tried fasting or do fast regularly, please leave a comment below***