How to Intermittent Fast

This has become the biggest diet talk of the last few years. Intermittent fasting has piles of research, testimonials, opinions and trials with it. This is something I have been doing for 4 years and I have decided to stick with and keep up with it over the years.

I NEVER thought I would be someone who could “skip” breakfast, this is my favorite meal. I didn’t know how I could survive. Now when I find myself eating outside of my 8 hour window I feel slowed down, bloated and low energy.

Here is my step-by-step on how I implemented intermittent fasting into my days.

What is intermittent fasting?

This is the action of eating during a 8-hour window and not eating in a 16-hour window.

My Daily Intermittent Fasting Routine

  • Begin eating for the day at 12pm-8pm

  • I personally do a big lunch and then lighter dinner + a healthy snack

  • I workout in the morning which I prefer to workout on a fasted stomach

  • I personally do not drink coffee or tea in the mornings although you can and it won’t break your fast

  • I follow this usually 7 days a week but sometimes may cut it short or extend it longer on the weekends, it just depends what my weekends look like

  • I drink 2-3 32oz water bottles before I break my fast for the day. I drink probably 6 in 1 day.

  • I do 1 scoop of pre-workout at 5am which technically “breaks” a fast but it’s 5am and your girl needs to get to the gym.

When First Trying Intermittent Fasting

  • Keep yourself busy and don’t treat your days any differently if you’re beginning to implement intermittent fasting to your days

  • Don’t prepare or cook food before your 8-hour window begins - Why tempt yourself with wanting to eat by cooking breakfast or lunch before your fast is up? DON’T!

  • On the weekends be sure to plan accordingly that you won’t be eating until a certain time.

    • I usually will break a fast if I’m doing a long hike or outdoor activity.

    • If you’re going to brunch with friends then move your 8 hour window up for the day.

  • Think about what timing will be best for you and your schedule, this plays into your workout schedule, work, lifestyle, sleep routine, etc.

What Breaks a Fast?

  • Technically anything over 50 calories will break a fast whether it’s water or food

  • You can drink coffee or tea in the morning during a fast and it won’t break it

  • Yes, alcoholic drinks past your eating window is technically breaking a fast

  • Once you consume something over the 50 calories you are breaking your body out of fasting mode

How Do You Feel Fasting?

This is obviously personal to you but I feel energized, slim, mentally energetic and strategic, not as bloated and less tried or “food coma” tired. I really noticed a difference after I got into fasting when I go to bed, I don’t feel completely sluggish or full from the day, even though I may be consuming the exact number of calories as before. But when I made my eating window the 8-hours it gave my body time to digest, de-bloat and stay more consistent day to day.

My Eating Schedule

11am/noon - First meal of the day + snack

3pm - Snack

5pm - Snack or small meal such as 2 scrambled eggs

8pm - Dinner

Why I Intermittent Fast?

  • The mental clarity and energy

  • No “food coma” feeling or unexpected tiredness

  • Keeps weight and bloat down and consistent

  • Easier to maintain my weight when life throws curve balls

  • Feel more energized mentally and physically during the day

  • Gives me the chance to get a BIG amount of my water intake in during the morning

  • Save money on groceries - LOL sorry but true

Health Is WealthZoey Berghoff