Last night on Instagram stories, I did a quick question and answer series on intermittent fasting. As you know I released an Intermittent Fasting Mini Guide this week and wanted to answer your follow up questions. I saved that to my highlights HERE in case you’re interested. I wanted to recap your most common questions with a blog post so you could refer back to it.
Before I jump into the commonly asked follow up questions, I want to just make a few quick points.
1. IF = THE BEST WAY TO EAT
Just because you’re following IF, doesn’t mean you’re “better” or “have an edge.” It’s simply a nutrition tool you can use. I’ve seen my very best results not following IF and I’ve seen just as great results following IF. For some, it may be a great lifestyle choice. For others, it may totally not be your thing. Both are awesome.
2. IF IS NOT AN EXCUSE TO EAT JUNK
Believe me, I tried haha. The first time I tried IF, I used it as a way to eat more treats and I GAINED WEIGHT. With IF, food source, quality and macro combinations are still very important, so I highly suggest keeping my Meal Plan in mind during the eating window. I explain all of this in the Mini Guide.
Q: WHAT IS INTERMITTENT FASTING
A: Intermittent Fasting (IF) is a stye of eating in which you fast (don’t eat) and then eat. We basically all follow a form of IF now… you’re “fasting” when you’re sleeping at night. Some tweaks in the timing of out meals can significantly help fat loss as our body switches from glycogen (carb) stores to fat stores. If you’re interested, definitely check out my IF Mini Guide
Q: WHEN DO I WORKOUT WHILE FOLLOWING IF? WHAT IF I WORKOUT THEN HAVE 4 HOURS LEFT OF MY FAST?
You can workout anytime you’d like. It doesn’t matter if it’s during your fast or during your eating window. Personally, I workout in the AM and then have a few hours left of my fast. As long as you’re eating enough during your eating window and weight training, you don’t have to worry about muscle loss. In fact, muscle gain and increased definition is possible.
Q: I HAVE HEARD SOME PEOPLE GET HEADACHES WHILE FASTING?
A: Headaches can happen when transitioning to IF. I find this is remedied by slowly adjusting to the traditional IF timing. I outline this schedule in my mini guide. I also wanted to quote a reader, Christina who shared: “some people complain of feeling light headed or foggy when fasting and think it’s low blood sugar, this is usually a sign of low electrolytes. During IF I have been starting my days with electrolyte water- huge help!” It’s also very important to stay hydrated while fasting. Honestly, I haven’t a headache since I transitioned to IF.
Q: CAN I SWITH MY FASTING TIMES AROUND DAY TO DAY?
A: yes, but I wouldn’t say this is ideal. When you switch the timing on back to back days, you’ll either have to shorten or lengthen the fast. However, it is an option!
Q: CAN I HAVE A PREWORKOUT DURING MY FAST?
A: it would depend on the exact pre-workout product. Anything with calories (even in a liquid form) will technically break your fast.
Q: CAN I ADD MILK OR CREAM TO MY COFFEE DURING MY FAST?
A: This is something I intentionally left out of the IF Mini Guide but I will mention here. So, studies have shown that you can have 40 calories or less without breaking your fast. This would mean a splash of milk is a go. But, and this is a bit BUT… I personally see this as telling a woman “you can have a bite of the cake but no more.” For me, that’s so so hard and I think it’s a slippery slope. However, I think you should just know that info.
Q: CAN YOU FAST FOR JUST 1 DAY/WEEK? IS THIS A LONG TERM THING?
Intermittent fasting isn’t a quick fix or short term solution. It’s not going to gift you “miracle” results in a week… you know what I mean? A lot of people talk about how helpful it has been in their weight and fat loss journey but just like with anything, it requires consistency. You can certainly fast just 1 day/week or use some of the modifications I suggest in the IF Mini Guide.
MY INTERMITTENT FASTING MINI GUIDE