In May 2011 I had given up calorie-counting because, quite frankly, it was driving me bonkers. By September 2011, I had gained weight and it was driving me bonkers. I reached out to readers as I shared my struggle with the dilemma: to count or not to count. Interestingly, I got a few comments from different readers recommending that I look into Intermittent Fasting. Naturally, I thought that they were insane.
Let me just stop here and caution you that Intermittent Fasting can be a very dangerous and slippery slope for people who have a history of eating disorders. If this includes you, consider yourself warned and also consider clicking away from this post now. In addition, there is some evidence to suggest that women do much worse with IF than men do. And that it can affect their menstrual cycle. For more information on that you can click on this link. Anyone else who is curious about my n=1 study, read on.
I decided to poke around the resources offered to me. I won’t provide any links because I don’t necessarily endorse them and besides, you can easily google “IF” or “Intermittent Fasting” and see a bunch of resources for yourself. That night, I read and read and read. Then I took the plunge the very next day.
For the record, IF is a very flexible term and simply indicates a period without food. It can be a daily occurrence, or only once, twice or three times a week. It can also be once a month. The food-free period can be 8 hours (like when you’re asleep) or up to 18 or even 24 hours, or anything in-between. It is whatever you make it.
What did a typical IF day look like for me?
My version of IF was really a very loose one. Mornings, I typically just had coffee with some milk foam. I would train (hard) soon thereafter, while consuming one or two Blender bottles with BCAAs (Branched Chain Amino Acids), which are 4 of the building blocks of protein. The theory goes that at least you are getting a few little bits of protein before, during and/or after you train (especially resistance training). I never once felt tired or dizzy during a workout. Never. If I was truly hungry before my workout, I might have a few sips of a protein shake and some nuts. Ironically, it was the non-training days where I felt the most hungry.
I find that I am rarely hungry right after I train, but nonetheless I subscribed to the ‘must-replenish-glycogen-stores’ theory and forced myself to have a protein shake, and sometimes a little fruit. This just served to make me even less hungry – often for many hours.
If in the afternoon I got hungry, I’d nibble on veggies, fruit, jerky, low-fat cheese, protein muffin, popcorn, a fro yo or greek yogurt. If I met someone for lunch, I’d typically have something that wouldn’t ‘wake the beast’ like a soup and salad and some protein.
Dinner was often sizable but not extravagant and quite early, as I’d be good and ready for a real meal by about 5pm or so. When I first began the experiment, I allowed myself what I was truly craving for my ‘main meal.’ But as time went on, I tended to lean the meal out, which just served to make me hungrier before bed. So, I typically had a snack in the evening as well. And then often a nibble right before bed.
What I learned:
- I wasn’t as hungry as I always thought I was. Especially in the morning. It’s likely that what I used to believe was hunger, was actually thirst or boredom.
- A few hours without food did not make all my muscles melt away.
- A little bit of hunger was not a reason to panic as I did before this experiment. I still stand by the theory that “real hunger can wait” but emotional hunger needs to be fed right!this!minute!
- This way of eating worked for me far better when I actually allowed myself to have less ‘diet-y’ foods. Leaner, lower fat meals often just served to quiet the hunger for a while, but not really satisfy me or fill me up.
- This way of eating worked wonders for when I traveled. I was no longer coming back from trips 5-8 pounds heavier. Also, there was no need to panic if we were stuck in transit and it happened to strike noon. Or if we were in the company of people who did not eat lunch at the stroke of noon.
- After the first week or two, it really became an effortless way to eat. It was liberating not constantly focus on food and meals. It was exhilarating to be free of tracking calories (although I still did a little bit of Rainmanning in my head).
The results:
- I did lose fat and gained lean body mass. I didn’t lose huge numbers on the scale, but at least I got back to feeling comfortable in my skin.
- I had plenty of energy to fuel my workouts (some of which became very intense as in Live Fit Trainer) and the busiest of days.
- My food anxiety went down, way down. Especially prior to trips.
- It really worked. Until it didn’t. I believe that I shot myself in the foot because I felt the need to make my meals leaner and leaner. If I would have stuck to how I ate in the beginning, I could do far better with this sort of eating pattern.
- The last big trip was not as successful and I don’t necessarily blame IF. There were just too many dinners out with too many indulgences. Truthfully, I’m sure that I would have gained even more weight this past trip, had I not been still doing IF.
September 2011 (pre-IF)
May 2012 – after 9 months of IF
Am I glad I did it?
You bet I am.
Do I recommend it for everyone?
No way!
Will I do it again?
You bet! Maybe not daily, but occasionally.
Would I do it forever?
Nope.
Would I ever do a 24 hour fast?
I doubt it.
Am I glad to know that I can skip a meal here and there without getting shaky, anxiety-stricken, grouchy or dizzy?
Absolutely.
To I plan to continue IF?
I will still listen to my body’s hunger signals. Due to the fact that I am rarely if ever hungry in the morning, I will likely pass up a classic breakfast in favor of coffee BCAAs and then a smoothie. If I meet friends for breakfast, as I did last weekend, I’ll eat in a more satiating way. If I’m hungry at traditional ‘lunch’ time, I’ll eat lunch. Same goes for ‘dinner’ time. If I’m not hungry, or mildly so, I’ll have something proportionately smaller.
Of course, you know I’m already 3 weeks into to my next experiment, and so far I’m loving it. The big test will be our upcoming trip starting on Wednesday. If it passes muster, I’ll spill the beans when I’m back in August.
Q. Have you done IF or do you know anyone who has?
I tried IF a few months ago. (Lean Gains style). I decided to try it because of the link with fasting and preventing cancer (you know my family history) NOT as a way to lose weight. The biggest problem for me was missing breakfast with my family. Most days we sit down and eat 3 meals together. Kinda crazy in this culture but true. Anyway they missed me in the morning and I missed them so it didn’t work for that reason. Then I read a post on by the Paleo for Women blogger (I think her name is Stefani) about how IF doesn’t have the same benefits for women so that was the nail on the coffin for me. I may still use it once in a while but only once in a while.
Jenn
I read her site and saw that the other day – it was very interesting. But I seem to do better hunger-wise not eating until later, it’s not a hard and fast rule and mainly I do it during the week – weekends are a little different as we may eat a late lunch (2:00) out somewhere. I may try other things as well but I also will be delving into more of those studies!!
Is that the link I provided above? If it’s not the same person, she has says the same thing.
I totally understand missing the time with your family. At first I felt weird just sitting with Derek having coffee while he ate, but now it’s completely normal. I am not hungry at that time so why should I force feed myself just to sit with him at a table? It’s become completely second nature to me. And servers don’t even blink.
I’m not sure if it’s the same link. I honestly didn’t click through cuz I was (am) on my phone. If you found it through Mark’s Daily Apple then it’s prob the same. If it were just Brent and I then it wouldn’t be a big deal not to eat. But my kids are only little once and meal times are really important to me. I hated just sitting there not eating too!! Plus I’m not sure that it sends them a message I’m comfortable with. I tried explaining but all they understood was “mom’s not eating…why?!?!?” Glad its working for you though!!!
I totally understand! 100% different situation with you sending a message to your kids. And the fact that you missed eating with them. All of that points to the fact that you did what was the right thing for you and your family.
I have never done IF, but I have 2 friends that do it. They seem to really like it. It’s a similar framework as what you described doing . . . they don’t eat much through most of the day, but eat a really big dinner. Honestly, it doesn’t sound super appealing to me (I guess I love food too much?!?), and well, I like to think not eating while I’m sleeping is IF enough.
You look amazing though! So I’m glad you liked it and it worked for you!
Thanks Michelle! I know what you mean when you say you like food- I love food too and this sort of eating allowed me to be able to really enjoy my food (at least when I didn’t diet-ize it in the latter months). It was one of the first times I could actually order what I really wanted. I did feel a bit odd missing lunch but only if it involved someone else. I never boo-hoo’d for myself if I was just going through my normal day. It was a perspective shift.
You know my thoughts!
And I am glad it worked well for you, mainly for your trips. I like it but it can definitely be bad for ED peeps if youre not careful and very very aware and committed to recovery. Any “pattern” of eating style can become a slippery slope to ED individuals due to the perfectionist and mandates of the disorder.
I have a feeling your next experiment will fare well for you
Have fun in this upcoming adventure!!!
You look fantastic!
Do you know about how many calories you ended up eating per day after skipping breakfast? Just curious.
I was really surprised on our Barcelona trip that I could eat a small breakfast (carbs) and wasn’t hungry again until way past noon. I never had low blood sugar once. I’m still experimenting with getting from breakfast to lunch on a work day without a snack. Since I’ve increased my protein, I’m doing much better. Sometimes I only drinking one of the two shakes I bring to work, but, like you, I do much better on exercise days. Meanwhile, the scale is barely creeping down so back to the Thyroid doctor for me. (PS I’m eating about 1550 cals/day)
Hugs!
I do think that it’s so much easier to not notice hunger or “HUNGER” when you are busy/out-and-about- perhaps that’s what happened in Barcelona.
I’m not sure how many calories I consumed. But by dinner I could have had anywhere from 500-1000, depending on how hungry I was that day. And prior to IF, that number would often have been 1200-1400 by dinner (BEFORE dinner, I should clarify). So my calories were reduced I’m sure, but I was NOT starving. At least not until the last few months when I tried to outsmart myself into thinking that if I ate leaner, it would be better. It wasn’t. THEN I found myself hungrier. I now believe that the key is in the fats. But that’s another post
you look mighty fine deb! i’ve done IF before. And i liked it. It felt nice to not be on a schedule or play by the rules. haha. But really, it made me connect to real hunger vs. routine.
You nailed it- there is a lot of routine in my eating. There still is. Even with the IF. But just less of it when I truly do pay attention.
loveeeeee this! i’ve been KIND of doing the same thing — more along the lines of listening to when i’m truly hungry instead of just eating every 3 hours – i’ve stopped eating a ‘pre-bedtime snack’ because i’m not hungry and its just silly if you’re not truly hungry & i only/barely ever eat a mid morning snack — usually just roll with my post workout meal. lunch is usually protein & greens and afternoon proteins & nuts and then dinner! this is so much better and i’m less crazy a bout macros and carbs and whatever — i just eat to feel satisfied when i’m hungry! idk if thats IF but its making me way more sane – plus its not a big deal to be hungry haha
I think that ‘it’s not a big deal to be hungry’ is so true, depending on the level and the reason. Are you hungry because you always have something at 11am? Or are you truly hungry? A little or a lot? I always tried never to ignore my true hunger signals, but having said that, it wasn’t an emergency. It could wait an hour. Prior to IF, five minutes was way too long to wait. Just way too long.
Deb you look great!! Glad you found something that works for you!! I used to always think I had to have breakfast, but when I was a raw vegan I learned to eat when I was hungry. One great thing I learned from that lifestyle
I still go through periods of eating due to stress and emotions, but I do try my best to listen to my body.
Hi Michelle- Thanks and yes, it did work for me but I’m finding that I need to up my fats a lot to make it work- and I know you know what I’m talking about! IF is definitely great to get you to tune in to your body’s signals. I hate to ignore my body’s signals which is why I never did the longer fasts, and still allowed for nibbles if I needed them. Technically, I’m guessing a nibble is not allowed during hard-core fasting
oh yes I know all about the fats. I have been pretty good with upping my intake
i’ve never done IF (I have a feeling it’d be a kind of triggering experience for me) but I’ve heard good things from people who have. Ultimately, I think you know that I believe in the “different strokes for different folks” mentality. If it works, do it.
Hope you’re having a great trip … and that “your next experiment” (wink, wink) is going well! i’ve intensified things on my end and i’m feeling GREAT!
I can see how it could be triggering which is why the DISCLAIMER to people with EDs or a tendency toward them. Luckily I suppose, I’m not very good at calorie restriction nor am I a big binger so this didn’t cause problems.s
I will say this: since I’ve started my next-experiment-wink-wink, I mealtimes can often be postponed just because I’m still so full and satisfied from my last meal. I can see how they might be able to occasionally intertwine. Plus what I’m doing for my new plan still does not change anything about the fact that I’m STILL not hungry at breakfast and the coffee/bcaa/smoothie option is still just fabulous for me.
Thanks for all your input and support, here and via email!
Deb – Congratulations!! You look fantastic. I would love to follow you, but I don’t see a link on this page? Maybe I’m missing it?? I saw your recipe for the Protein Micro Fudge Muffins, and I’d love to make the non-chocolate “peanut version” for my daughter who doesn’t love chocolate (crazy, right??) The chocolate version calls for 2T coconut flour. In your recipe you mention that you omit the cocoa and use peanut flour. Does that mean you used 2T peanut flour or just 1 as you mentioned 1T coconut flour would work on the chocolate version. Can’t wait to try!
Hi Natalie- Thank you! I do have a few ways to follow me if you look at the right margin. You’ll see little icons for Facebook, Twitter, and on the lower left there is a little envelope. I am working on getting a specific tab for people to subscribe via email because it can be a bit hard to see. And not everyone knows what that little envelope means
I’m hoping for it to be up and running very soon!
As for the plain muffin recipe, here is what my original recipe was:
2 Egg whites (**If using liquid egg whites use 1/2 cup and add 20 calories)
Thanks for the comment. Please let me know if you have more questions about signing up.
1/4 cup pumpkin (3 T applesauce or other starchy carb works well too!)
2 T coconut flour* (1 T also works, and results in 40 fewer calories)
1/2 tsp baking powder
stevia or other granular sweetener to taste
1 T. peanut flour
However, I’d be willing to guess that using 2 T would make it even peanuttier but I’m not sure what it would do to the consistency. If you can afford the calories, I’d probably opt for 1 T of peanut flour and 1 T of peanut BUTTER!! Mmmm!
I’m about to embark on a 30 day fast (Ramadan). I wish it could say it leaves me in good shape but this is not the case at all!
You, on the other hand, look amazing!
Goodness I remember being so sad for you during Ramadan, and then when I started doing IF, I realized it’s not as horrible as I had imagined it to be. Not fun, but not horrible. I hope it went well for you this time!
I absolutely LOVED reading this post, Deb! First of all, you look FANTASTIC! IF is something I read about in the beginning of summer and tried it out, but on a lesser scale, opting for the whole ‘no food after 7′ approach so that I’d be fasting overnight. Reading this, though, makes me want to give it a real shot, because while I love food (and breakfast!) I crave that liberation from constantly thinking about food – what I’m going to eat, when I’ll be able to eat. I’m going into a crazy time at work, and won’t have the luxury of being home to plan and cook meals and eat every 2 hours, and that was giving me serious anxiety. But reading this has made me realize this is the perfect opportunity for me to really try IF. If anything, to reconnect me with my own body and learn what real hunger signals are. I love the idea of intuitive eating, but often find myself wondering “am I REALLY hungry? Or am I just snacky? Maybe that grumble is just gas. Maybe my body is trying to tell me something” – too many ‘maybes’!!!
Anywho, loved this post, absolutely adore you and thanks again!
Thank you Joanne! I think that the 7pm fast (guessing 12 hours?) is legit! Don’t sell yourself short! I will just say that doing my very mild version of IF taught me that hunger doesn’t have to send me into an anxiety attack- I will survive and it’s OK if I have to wait another hour for a meal or snack. I watched my Dad do this all the time- no panic, no fear. Whereas I was terrified. It was a good training exercise for my mind/body if nothing else!