Q&A part I. Your questions about intermittent fasting and weight-loss answered.
All of these questions have been collected via Instagram, if I haven’t answered yours this time, it will be answered in the next Q&A post. You can leave your questions below in the comments, ask me via Instagram or in my circle on LIFE APP. Thank you xox.
1. When did you start seeing results once you began fasting? (sbrown 2381)
I started seeing results after the first month of intermittent fasting (IF). I took progress photos and I could visibly see a change in terms of weight loss. I have lost a significant amount of weight after the first 3 months of being committed to IF. At the time, 4 years ago, I was following a high carb diet. I was also eating a lot of high sugar treats but I fasted strictly throughout the day. I had lost a significant amount of weight without changing my diet or giving up my treats.
2. How many cups of coffee do you drink per day? (madorigray)
Typically, I drink 2 mugs of black coffee per day. The first one in place of breakfast and another cup in place of a lunch. If I had any more than 2 cups it would likely affect my sleep. Coffee is a great appetite suppressant, it doesn’t not break a fast and it does not take you out of ketosis. Coffee is very low in calories, 4kcal per cup, plus the research seems to suggest that it in fact boosts autophagy. I have learnt to view my coffee as a meal and generally have it at the same time each day. Intermittent fasting lifestyle is about creating new routines and unlearning old habits. Decaffeinated is just as effective for fasting.
3. When is the best time to take vitamins when intermittent fasting? (jpsjourney_)
The best time to take vitamins would be during your eating window. Some vitamins can make you nauseous if taken on an empty stomach. Another reason to consider is absorption. For example; Vitamins A, D, E and K are fat soluble, meaning they need fat in order to be absorbed by the body.
If you’re doing short term fasting thus eating daily, you can safely have your vitamins with your daily meal. Here’s an interesting article from Dr. Fung about supplements.
4. Does lemon water break a fast? (SBROWM2381)
This is a very common question and I have researched this topic to the best of my ability. The conclusion I ended with is that it is best to have slices of lemon in water without squeezing out the juice, as recommended by Dr Fung in The Complete Guide To Fasting book (p.254). Saying so, a small amount of lemon juice will not break your fast. You must however limit the amount to make sure you’re not sabotaging your fast. Lemon is a piece of fruit after all, it contains fructose and carbohydrates. I personally enjoy a few drops of a lemon juice in my water but I use it sparingly, not something I’d rely on during fasting.
5. What about butter in coffee? (Lorenzo)
In short, the calories from fat will break your fast, however, fat as a macronutrient does not raise blood sugar therefore does not trigger the release of insulin. In other words, you can maintain the fast mimicking state despite ingesting some calories. This only applies to fat and not to any other macronutrient. Everything else (protein, carbohydrates) will likely raise blood sugar hence will break you out of the fasted state.
I wrote in detail about butter coffee here. I have also undergone 3 liquid fat fasts relying mostly on butter in coffee. You are welcome to read about the 4 day Liquid Fat Fast experience if you wish.
6. Can I do fat fasting with a protein powder shake? (allams)
The reason behind fat fasting is that fat as a macronutrient does not raise blood sugar unlike carbohydrates or even protein (see answer above). Fat will not kick you out of ketosis and does not prevent autophagy. Fat is also the most satiating in only small amounts. Protein is likely going to take you out of ketosis, it is also known to prevent autophagy and it will not satisfy your hunger as much as fat would. Fat fast means strictly what is says otherwise it will not “work”. Having a protein shake does not constitute as a fat fast.
Protein fasting or carb/juice/smoothie fasting is simply a calorie reduced diet, you will likely be starving and make up for the calories once you resume eating normally, you will not enter ketosis and you also compromise autophagy. Fat fasting is very specific and rewarding if done correctly.
7. Any vegan friendly food ideas for breaking a fast? (gracecurran1)
Ending a fast is a very subjective choice in my opinion. Some people do well ending a fast with something hydrating, such as a piece of fruit and others prefer protein. Test the options for yourself and observe how you feel.
You might want to start with a high protein meal in order to raise your blood sugar slowly considering you kept it low during a fast. In regards to hydration perhaps consider coconut water instead of a pure fruit juice straight after breaking a fast. It is low in sugar and contains natural electrolytes.
When I used to end my fast with fruit I found that it had made me crave sugar, I felt ravenous and undisciplined with my main meal. When I ended my fast with yogurt or a handful of nuts and avocado, my hunger was under control and I could wait for my main meal without wanting to eat everything in sight.
Some high protein vegan ideas:
salad with nuts, avocado and/or vegan cheese, tofu scramble, high protein smoothie with some good fats, chia pudding made with milk or yogurt and nut butter, yogurt, homemade protein bars
8. Which plan of IF have you started ofF with (Ijeoma)
I started by replacing breakfast with black coffee only. Once I was convinced that breakfast is actually not the most important meal of the day and that all that is just a marketing myth, I felt confident to skip those extra calories. I was quite overweight when I started. I gradually moved on to skipping lunch. It was tough for me at the beginning and took a lot of trial and error but I loved having a satisfying dinner every night without calorie counting or restrictions. I described all the fasting methods I’ve tried and also how I started here.
9. What fasting app do you use and how to find your circle? (by numerous people)
I use LIFE FASTING TRACKER. It is FREE to download.
To find my circle, go to CIRCLES, click “ALL” and in the search bar type NEWMIBO
Everyone is welcome to join xox
10. How do you manage to do OMAD during the weekend? Or when you’re home all day?(omadmom_ke)
I’m generally doing 2mad (2 meals a day), main meal followed by a dessert. My eating window is between 2-4 hours. Slightly extended version of OMAD.
The way I manage is simply making fasting part of a routine. I tend to eat at the same time every day, typically after 19.00 in the evening. According to Bert Herring, MD the author of AC; The Power Of Appetite Correction book, our bodies respond to clock hunger, in other words, whichever time you eat regularly every day your body will automatically send hunger signals when the time comes. You must first give your mind&body time to unlearn old habits and to start responding to new ones.
Quote from Bert’s book: “.. your morning breakfast clock hunger will fade, and within a few days, you won’t be hungry at that time.” (p.36)
What helps meanwhile is to become creative and busy during the day. Last but not least, having a truly satisfying meal, a meal I enjoy helps tremendously because it gives me something to look forward to and I’m more willing to wait for it.
I’m also not afraid to be flexible with my fasting. You do not have to follow the exact same pattern throughout the weekend if you find it difficult. You can read more about fasting flexibility here.
Thank you for sending me your questions, always a pleasure answering them,
Petra xoxo
