I’ve had so many bad experiences eating too many calories (following the common advice, eat your biggest meal in the morning) before my workout. This IF method requires you to consume food/beverages with calories within an 8-hour window. You can even eat a few hours before bedtime, so you won’t even be hungry when you go to sleep. There are a few ways you can achieve these goals. I was not pleasant to be around and my mom can certainly attest to this (thanks for putting up with me Kate, you’re a saint). You can follow this fasting/eating cycle every day or one or two times per week. I will include a few links to some additional resources at the end of this post. I HAD LOW ENERGY IN THE MORNING. You can become a guinea pig for your own IF experiments. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. If I am going to eat prior to a workout, a banana is the only food that will suffice – it provides a slow release of energy. However, the main difference will be when you eat instead of what you eat. I knew I couldn’t do that because my eating window at that time was 8/16. What’s most important is not eating during the fasting phase. It can also help to boost overall health. IF can lower insulin resistance. Things were still going well for my intermittent fasting for weight loss experiment, and during this time period I tried experimenting with a few Fasting Cardio routines — basically doing 8-20 minutes of HITT (High-Intensity Interval Training) just before breaking my fast. I’ll call out a few of these in my post and will also provide links to more resources. I love not having to worry about eating in the AM and waiting for my food to completely digest before hitting the gym. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to email this to a friend (Opens in new window), Click to share on LinkedIn (Opens in new window), #RUN30 | The 30 Day Consecutive Running Challenge, https://www.healthline.com/nutrition/intermittent-fasting-guide#effects, https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634, https://jamesclear.com/the-beginners-guide-to-intermittent-fasting, Fast for 2 full weeks; 16 or more hours of fasting and an 8 hour or less eating window, Consume approximately 2,000 – 2,500 calories per day and use the, Eating window: 12:00pm – 8:00pm (try to stay consistent at least), Try to keep a consistent macro split; 50-protein – 30 carbs – 20 fat. After an early dinner, where I’d eat around 7 or 7:30pm, my sister and I would go for a 1.5-2 hour walk by the water to digest and calm my mind before bed. + Low-Carb Noodles to Try. There’s a bazillion resources out there, but for those that don’t have even the slightest inkling as to what Intermittent Fasting is, this section is for you. We’ve all heard of “fasting.” We do it every day when breakfast breaks the fast from the previous night’s dinner. That’s why you should consider your daily schedule so you can plan your meal times around them. © MyKetoPartner.com 2020 All rights reserved. By the time I got home, I was starving and would end up eating a snack at around 9 or 9:30pm. This means you’ll skip breakfast than eat a well-balanced lunch and dinner. These foods, like refined flour, white rice, and processed sugar cause your blood sugar to spike. I have the luxury to create my own work schedule, but with that being said, there are some days where I have early morning meetings and need to get my workout done first thing in the morning. I can still see the immense benefits of doing fasted workouts, but for me, I need the flexibility to eat when I’m hungry after a workout. When we think of fasting though it might seem like something to do from time to time for health or religious reasons. Pregnant or nursing mothers, the elderly with chronic conditions, children, those struggling with eating disorders, or individuals with either type 1 or type 2 diabetes need to be closely monitored when adopting an IF regimen. I would be remiss if I did not mention that fasting is not for everyone. That will help to keep your blood sugar up during the day, so it will be easier to get through the fasting hours. Some good options include: Try to avoid simple carbs with a high glycemic (GI) index. There’s nothing wrong with having a small cheat food when breaking your fast.

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