Intermittent Fasting & Carb Cycling
Dear Reader,
This is such a well documented practice. I dare not write much about it. I will let the experts fill you in on all of the details.
Dr. Pompa and Dr. Jockers are my two favorites. Be sure to read the article on Dr. Jockers regarding the myths associated with fasting.
What I will tell you is that I have found intermittend fasting (IF) to be probably THE most helpful tool when it comes to managing my weight, hormones and general good health. As the experts will show you, there are many of ways to utilize this age-old practice.
For me personally, I have found it very simple to do the 16 & 8 IF. This simply means I am fasting for 16 hours (at least 8 of which I am asleep - and you should be as well to maintain good health.) I don't eat until 11AM and my last bite is no later than 7PM. When I travel, I use local time. Messing with the time changes are too difficult to maintain this practice as many times on the east coast it's not unusual for me to be up at 2AM or earlier my time.
I also practice the 5-1-1 IF. This is one of several cycles of IF. It looks like this:
I do the 16 & 8 IF for 5 days a week. And one day a week I "carb up". So instead of eating approximately 30gm of carbs a day, on my "carb up" I will eat approximately 75gms. I do this by eating "GOOD" carbs such as a small sweet potato, some quinoa, a sandwich with Dave's Killer Good Seed Thin Sliced bread, or even a homemade CLEAN baked goodie (lots of good ideas on my Pinterest board here). Eating more carbs once a week or possibly more if you choose a different cycle, especially for women, can be very helpful for hormonal balance. Read this excellent article for details.
And then one day a week, I will do a 24 hour fast. This is not as hard as you may think. Eat a single meal that day and then don't eat again until that same time the next day.
NOTE: It doesn't really matter much which days you do which; however, I find for me it's easiest to be mostly consistent and keep the same day pattern. For some, when they know there is a special occasion on the way they save their "carb up" time for this particular day. Now, for me, a "carb up" day is NOT a "cheat" day. I don't go off the charts with carbs as I explained above. But that's my conviction. It works best for me. You will find your own way that works best for you. And as always. . . HYDRATE HYDRATE HYDRATE!
Again, there are many ways to use IF. As you will read, this practice is ideally suited to coincide with the Ketogenic lifestyle as you not be in a carb craving mode.
Thanks for reading! Ciao!
~ Barbie
This is such a well documented practice. I dare not write much about it. I will let the experts fill you in on all of the details.
Dr. Pompa and Dr. Jockers are my two favorites. Be sure to read the article on Dr. Jockers regarding the myths associated with fasting.
What I will tell you is that I have found intermittend fasting (IF) to be probably THE most helpful tool when it comes to managing my weight, hormones and general good health. As the experts will show you, there are many of ways to utilize this age-old practice.
For me personally, I have found it very simple to do the 16 & 8 IF. This simply means I am fasting for 16 hours (at least 8 of which I am asleep - and you should be as well to maintain good health.) I don't eat until 11AM and my last bite is no later than 7PM. When I travel, I use local time. Messing with the time changes are too difficult to maintain this practice as many times on the east coast it's not unusual for me to be up at 2AM or earlier my time.
I also practice the 5-1-1 IF. This is one of several cycles of IF. It looks like this:
I do the 16 & 8 IF for 5 days a week. And one day a week I "carb up". So instead of eating approximately 30gm of carbs a day, on my "carb up" I will eat approximately 75gms. I do this by eating "GOOD" carbs such as a small sweet potato, some quinoa, a sandwich with Dave's Killer Good Seed Thin Sliced bread, or even a homemade CLEAN baked goodie (lots of good ideas on my Pinterest board here). Eating more carbs once a week or possibly more if you choose a different cycle, especially for women, can be very helpful for hormonal balance. Read this excellent article for details.
And then one day a week, I will do a 24 hour fast. This is not as hard as you may think. Eat a single meal that day and then don't eat again until that same time the next day.
NOTE: It doesn't really matter much which days you do which; however, I find for me it's easiest to be mostly consistent and keep the same day pattern. For some, when they know there is a special occasion on the way they save their "carb up" time for this particular day. Now, for me, a "carb up" day is NOT a "cheat" day. I don't go off the charts with carbs as I explained above. But that's my conviction. It works best for me. You will find your own way that works best for you. And as always. . . HYDRATE HYDRATE HYDRATE!
Again, there are many ways to use IF. As you will read, this practice is ideally suited to coincide with the Ketogenic lifestyle as you not be in a carb craving mode.
Thanks for reading! Ciao!
~ Barbie
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