Eat Those Plants

Ep1. Intermittent Fasting Tips & Tricks For Weight Loss

May 01, 2021 Allie McCormick Episode 1
Eat Those Plants
Ep1. Intermittent Fasting Tips & Tricks For Weight Loss
Chapters
Eat Those Plants
Ep1. Intermittent Fasting Tips & Tricks For Weight Loss
May 01, 2021 Episode 1
Allie McCormick

Here are some of my best tips and tricks for losing the most weight with fasting. 

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
Blog post: https://soberalley.com/fasting-tips
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com




Show Notes Transcript

Here are some of my best tips and tricks for losing the most weight with fasting. 

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
Blog post: https://soberalley.com/fasting-tips
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com




Welcome to the Eat Those Plants Podcast, where we talk about losing weight by creating a healthy lifestyle that you don't just like, but you love! 

 My name is Allie McCormick, and I'll be your host. 

 Today, we're going to talk all about the best tips and tricks to make the most out of intermittent fasting.

 

Free 14-Day Intermittent Fasting Challenge

Before we get started, I wanted to let you know about the free 14 day intermittent fasting weight loss challenge, it's perfect for you if you want to get started with intermittent fasting, but you're not exactly sure what to do. Or you need a little bit of motivation every day, or you just need a little bit of support.

The way it works is you sign up, and you would start the following Monday, and every morning, you will receive an email in your inbox from me giving you tips, motivation, inspiration, and holding your hand throughout the process for two weeks. 

Most people who have finished the finished the challenge, say that they've lost between three and five pounds, and they feel pretty solid in intermittent fasting. And they're going to keep it in their lifestyle for the future. 

So if you want to know more about the challenge, I'd like to sign up, check the show notes for episode one. And you can get started right away. 

 

What Is Intermittent Fasting?

Just in case you don't know what fasting is. Basically, it's just a pattern of eating. 

It's not a diet where you have to alter what you eat. But you alter when you eat. 

A very common method of fasting is 16/8 fasting and it's called such because the first number is the number of hours you fast in a day. And the second number is the number of hours you're allowed to eat. 

So with 16/8 fasting, you're fasting for 16 hours out of every day. And you're going to eat your food within an eight-hour window - a consecutive eight hour window. 

Most commonly this looks like skipping breakfast, eating your first meal at lunch around 12 noon, and eating all your day's food within the next eight hours, meaning forks down at eight no more food after eight o'clock. 

Now it may sound a little intimidating if you've never done it before. Because I think we're used to eating constantly. Whenever we feel hungry. We're used to just grabbing food whenever most of the 16 hours that you're going to be faster you're not eating, you're going to be sleeping. 

So what it does is it just takes out those extra calories that you would be up late at night snacking because you're not going to be eating during those hours or before breakfast before lunch in the morning, you would cut out all of those calories.

And it's really kind of not that hard, but it does take some getting used to. And that's why I wanted to create this podcast today. 

 

There Are Many Types Of Fasting

A couple quick notes there is more than just the 16 eight fasting protocol. 

Some people fast longer, there's a one meal a day intermittent fasting thing that people do where they literally just eat one meal, some people fast shorter, I have fasted as short as 12 hours on 12 hours off, and I had good success with that. 

Some people they'll do 14 hour fast. Some people even do alternate day fasts where they'll eat maybe regularly, five days out of the week and fast for two days out of the week. So there's all different types of fasting different protocols and schedules you can follow, which is actually one of the benefits of it that I like the most is that it's flexible, and pretty much anyone could make it work for their lifestyle. 

But for the purpose of our conversations and the tips that I give, we're going to talk about 16 eight fasting. 

 Alright, let's dive into it. 

 

1. Drink Lots Of Water

So the first tip I have is something you've probably heard quite a bit throughout your weight loss journey or just for health overall, that is to drink a ton of water. 

Now of course you don't want to overdo it because you can overdo it on water. 

But a big problem with people who tend to overeat and are struggling with weight loss is that it's so easy for us to confuse hunger with thirst. 

And I can't tell you how many times I've been in the middle of a fast and I'm like so hungry and I just want to go eat something. But I get myself together and I go drink some water and give it a little bit of a break. 

And you feel so much better and you feel like you can make it to your fasting window or your feeding time rather. So my first tip for you make sure you drink enough water and stay hydrated especially in the beginning because your body is just not used to not reaching for food whenever you want to. 

 

2. Track Your Progress

The second tip I have for you is going to be to track your progress.

Now it doesn't really matter how you do this. There are many apps that you can install on your phone. Or you can use a physical planner and take a pen and paper and write in it. I do have a planner that I created. It's available on Amazon. 

It's called the 12-Week Intermittent Fasting Fitness Planner, and there's space for you to track your starting and ending times if you're fast plus any exercise that you do, plus take notes, and I still use it to this day. 

I've been fasting for a few years now and I really prefer taking a pen and writing things down and jotting down my notes because It's really important to track your progress, especially in the beginning. The reason for that is when you're trying to make a lifestyle change and you're trying to switch to something new, you're going to have good days, you're going to have bad days, it's really going to be valuable to you to be able to look back on those bad days to see maybe what triggered you maybe what was going on. 

And also over time to just watch and see how your experience is developing. Maybe in the beginning, you can only fast 12 or 13 hours. But as the weeks and months go by, you start to get more comfortable with fasting, you notice that you're able to fast longer and longer. 

And it's just good to be able to go back, whether it's digital or physical to see your progress, see how you're doing. And just have that information because knowledge is power when it comes to changing your lifestyle and losing weight. 

Again, if you want to grab yourself a copy of my planner, it's available on Amazon and I'll drop the link in the show notes for episode one.

 

3. Black Coffee, Tea, Or Other Caffeine

The next tip I have is about black coffee or tea, essentially caffeine. But there's a little bit of confusion that goes on about this because okay, so we know when you're fasting, you're not supposed to be eating at all, which means you're not supposed to be taking any calories, you're not supposed to be eating anything. 

There is a gray area. And there are two schools of thought on this. One is clean fasting, where you only have zero-calorie, black, black coffee, or tea with no sweetener, nothing in it. And water. Everything else is off-limits. 

There is another school of thought where it's dirty fasting, where you have your tea, you have your coffee, you have your water, but small amounts of calories, maybe like artificial sweetener, a tablespoon or two of almond milk, or I use Mio drops sometimes like I don't know if you know those little flavored water enhancers where you just drop a little bit into your water and flavors it and it makes it not as boring as water, you have an issue with water, those types of things.

I have in my experience, I've tried both ways. And I've had equal results with both. 

So I say it's okay to go ahead and put a little bit of almond milk in your coffee if you don't like it black. But the tip over all is that if you're not too sensitive to caffeine, go ahead and have your coffee in the morning or your tea. And honestly, I sometimes still drink energy drinks to the sugar-free coffee, because they're good. And they give you a lot of energy to deal with my four year old. 

So yes, the tip is to make sure you have your coffee or your tea enjoy it love it. Caffeine naturally helps reduce hunger all by itself. So if you're hungry during your fasting window, and you need a little push to get to 12 o'clock, or whenever your cutoff time is going to be go ahead and have coffee or tea and enjoy it. 


One Thing To Watch Out For With Dirty Fasting

One thing I will say about the clean versus dirty fasting thing is that in the beginning, I do recommend that you try it the clean way when we are on a new journey. And we want to try something for the first time and we want to make it work for us, it's best to give your full 100% effort and try to do it straight away and see how you do because for some people, the black coffee is really gross. 

But you don't know until you try because some people I've talked to have tried it and hated it at first but wound up enjoying it. 

So I do encourage you if this is your first time considering trying it at least to try it the right way first, because not everybody will get the same results. 

Some people absolutely artificial sweetener can make them retain weight. Sometimes, the low amount of calories still isn't enough to help people lose weight. 

And you would feel kind of crappy. 

If you went two weeks or three weeks on an artificial sweetener or on the almond milk in your coffee and you didn't get a good result. You might give up and feel like fasting isn't for you. And really the problem is that you added something to it that you didn't have to have if maybe you could have done it the clean way right away and been fine.


4. Stick To Your Schedule

The next tip I have for you is to try to stick to schedule as strictly as you can. 

There is room for flexibility. And even now sometimes I'm not as strict or as perfect. I kind of work within these loose guidelines. 

But it's really important that you stick to a schedule as best as you can. Because yes, while our goal is to lose weight, the overall way it will be the best benefit to your life. If it becomes a habit and becomes natural to you. You want it to become something that you don't really think about too much. And it just becomes how you are how you behave your pattern of eating by default. 

And the way that happens, the easiest is if you create a schedule and stick to it again at the beginning of the fasting challenge that I run. 

I kind of think that there should be flexibility in the beginning because you don't know on day one, that you're going to make it 16 hours, it might be a little hard for you to make it 16 hours, and that's okay. But let's say you start out with 14 hours, if you get those 14 hours, and you become so consistent with those 14 hours, that after two weeks, it's like nothing to you, you can then move on to a different aspect of your weight loss without having fasting being even a thing. 

And that's the ultimate thing like that's where I think the magic comes in is that it frees you up to start to focus on other things while you're already started losing weight. 

So that's why I really think it's important to see if you can get into a groove, see if you can find a schedule that you can stick to and make it a habit.


5. Create A Distraction

The next tip I have for you is kind of like okay, so do you ever experienced where you're hungry and you think you want to go eat something, but maybe something at work just pulls you and you get so busy and so distracted that you forget to eat, or for me sometimes I'm like about to go eat, and then my son will do something and it's like, oh, no, I gotta go get in and put out a fire that he's dealing with. 

And I get distracted, and I wind up doing something else. And then I forget to eat. 
The power of distraction is so cool. 

And the best thing about it is that you don't have to wait for life to create distractions for you, you can create the distraction for yourself. 

Now, I think this is really cool because it creating your own distraction works just as well, in my opinion, as life distracting you. So if I feel a hunger pang, and I know I'm not really ready to eat, I will do something like do some push-ups or my favorite thing to do now is walk in place like stepping in place, I'm going to do a whole episode on that and how good it is for weight loss. 

But even just getting in a little bit of movement, go walk to the bathroom, go walk outside, if you're at work, you can go chat to a co worker or something like that to distract you even temporarily, will take your mind off of food long enough to make it to your eating window. 

And that kind of brings me to my next tip, which is all about exercise.

6. Light Exercise May Help

Now this is a topic in and of itself. And I don't want to get too deep into it because different people respond to exercise differently, especially when fasting. 

 
But I will say from personal experience, light exercise in a fasted state really removes my hunger and makes me able to make it so much farther than without it. So I'm not saying like go lift heavy weights in the gym for an hour without any food. Like I've tried that before. And it's terrible. It's terrible.

Like I just can't do it. But lately, I've been doing lighter stuff like go take a walk stepping in place, again, life changing thing to do, by the way, stretching, anything that that you can just get your body moving and get your heart rate up just a little bit really helps with fasting and really helps with hunger, at least in my experience. So I encourage you to give that a try. 


7. Be Gentle With Yourself

The next tip I have is a little bit more on the mindset side of things rather than the practical actionable steps. But I want you to be gentle with yourself. Because I if you're anything like me, I know how it is like you set your mind you're going to do this new thing, it's going to change your life. 

And you probably had a blowout weekend food because Monday is the day you're going to turn over a new leaf, you're going to start fasting, you're going to quit eating all this stuff you're going to do great. And then for me by like Thursday, or Friday, if I make a mistake, it kind of feels icky and bad. 

And I want to encourage you to be gentle with yourself and to let all of that that like strict judgement of yourself go. And most importantly, if you mess up on your fasting hours, pick back up right away, like don't wait until the next Monday to restart. Don't throw the whole day or the whole night away if you make a mistake, because I promise you mistakes are going to happen. 

Like even now I'm so much farther from where I started. But I'm still not perfect. I still make horrible mistakes. I'm going to tell you about some of my awful setbacks, and they still come. 

But you have to be gentle with yourself and don't even expect yourself to be perfect. And that's why I say tracking is really important because when you slip up one day, you can look back and see how consistent you've been before that and it really helps you like everything I'm saying kind of ties in together with itself. But overall, give yourself grace because even intermittent fasting it's really easy.

Just when you think about it, oh, just don't eat for X amount of hours. It is easy and thought but in practice, it's still a huge sweeping life change that you're not used to your body's not used to it. Your mind's not used to it, and it's going to take some time before you get it right. So be gentle with yourself and take it easy. and congratulate yourself on making it as far as you can. 


8. Don’t Do Too Much Too Soon

And the last tip that I have for you may sound counterintuitive, but it's don't do too much too soon, kind of tying in with the last thing that I said about how we want to start these brand new programs, and we want to start them on Monday, we want to, you know, clear out all the food out of the fridge and we want to try fasting. 

But we also want to swear off all sugar, we want to never eat cookies again. And we want to only eat kale and broccoli and rice and everything else. No more fast food, no more everything. 

I feel like I like I've been there before I get the sentiment, you want change, you want it so badly fresh, new hope and optimism, and you feel like you'll get the fastest result if you make the most dramatic change right away. But that's room for disaster, it's something that can really sets you up for failure. 

And I actually don't recommend altering your diet too much right away or starting a rigorous exercise program right away when you first try fasting because it takes time to get used to fasting itself. And it's also going to take time to get to us to dietary changes. 

And it would also take time and practice to get used to the changes your body goes through when you do an exercise program, my philosophy and what I've had the most success with, after all this time and all this struggle and all this pain is making a habit out of one thing first, to where it becomes easy and natural to where you don't even have to think about it. 

And once you master that thing, you can put it out of out of your mind, it's not even a consideration anymore. When you slip up in other areas of your weight loss, the the processes and the habits. And the systems that you've built, that are rock solid, working in the background are there so maybe you slip up on your weight loss and you gain some weight, but it's three pounds instead of 20. 

And that's kind of the foundation that I feel is most important with fasting and with plant based dieting and with weight loss overall, is that you don't want to do too much too soon.

Because when you put your focus on everything, you succeed at nothing. 


Just Focus On Fasting In The Beginning

So yeah, just for the beginning of your fasting journey. I think it's a great focus to just focus on fasting for the few weeks. Because what's so good about fasting, like I said is that you if you keep your same diet more or less, from a weight loss perspective of calories in calories out perspective, you will definitely lose weight if you eat even similarly, just less often just cutting out those calories. 

I know for me, I used to snack at night I would eat all kinds of things at night between eight and 11pm.

Just cutting that out for a few weeks has most people dropping a couple pounds. And by then it's solid and then you can maybe see okay, to get to the next level. I might change this dietary thing or I might change this a little bit of exercise. And it works so easy that way. 

It's all about ease and fun and flow and just no struggling. 


Thank you so much for listening to this episode

I am so grateful to have you here. If you liked the episode, don't forget to subscribe, review, comment, share your thoughts. If you would like to sign up for the free two-week intermittent fasting challenge.

Check out the links in the show notes. I'll have the link there. If you want to check out the 12 week intermittent fasting fitness planner on Amazon. The link to that will be in the show notes for episode one as well. 

 

If you'd like to connect with me, hit me up on Instagram @eatthoseplants or drop me an email at eat those plants at gmail dot com.