As many of you know, I’ve been on a health journey of sorts since September 2020. I’m so far down about 30 lbs and have been continuously working to improve my mindset around dieting and diet culture.
A huge part of what has made me successful is something called intermittent fasting. Essentially, it has to do with timing when you eat. More than a fat loss tool, it has many health benefits and is becoming more widely accepted as a healthy way to pursue fat loss. I’m not going to go much into the science of it here, I will however recommend the book “The Obesity Code.” This opened my eyes to all of the benefits of intermittent fasting. I’ll link to the audible book here:
Here is the audible link: https://amzn.to/2Yqt4Js
Here is the hard copy book link: https://amzn.to/3lhuQVR
Here are a few reasons I love intermittent fasting:
It’s totally free.
It requires no meal prep.
I feel AMAZING after a fast.
It decreases my bloating.
I feel fuller and more satisfied when I actually do eat.
It saves me money because I don’t eat at all when I’m working night shift or on the way home from work.
It helps increase insulin sensitivity also known as “improving metabolism” in simpler terms.
Here’s a very typical week for me while intermittent fasting.
Monday: I eat pretty casually, I don’t pay close attention to “good foods” or “bad foods.” My mom made some delicious biscuits and I helped myself to several of them totally “guilt” free. I nap before work, wake up and do some meal prepping. I head into work at about 5:30 and eat on the way.
Monday night: My fast begins at around 6:00 pm after I’ve finished my supper on the way to work. I don’t eat at all while I’m at work, I don’t even go to the break room to be tempted by the goodies/cookies/candy someone left on the counter. I take my break in the waiting room in a comfy recliner.
Tuesday morning: I drink a big huge water bottle of water on the way home from work. I don’t stop to grab a snack, I’m about 12 – 14 hours into fasting by now (which is a GREAT fast if you’re just getting started into fasting and building your way into a longer fast.) I get home around 9 and head to sleep.
Wake up around 4 pm: I have my first meal before I head out to pick up the kids from my mom’s house. I throw in a Fall breakfast burrito in the microwave (which tastes even better warmed up!) and drink another huge bottle of water while I’m waiting for it to cool down. Here’s the link to that recipe: The PERFECT Fall Burrito! When I’m at mom’s she tried a new applesauce/chocolate chip bread that tastes amazing! I slab some butter on it to get my fats in and enjoy two slices.
Meal #2: I get home around 4:45 and start prepping my supper. I had some spaghetti squash that I meal prepped on Sunday. I love to use the famous tik tok recipe to make my spaghetti squash – you can find that recipe here: Feta Baked PASTA! I added some sausage to the recipe and some spinach. YUM! Please enjoy this picture of my supper and my extremely dirty stove. I thought about cleaning it before I took the picture but decided it would make me more relatable HA!
About to leave for work at 5:30 pm: I make sure I have another big waterbottle with to drink on my commute and I also prep a delicious green mango smoothie complete with protein powder, mango, spinach, coconut milk, almond milk – seriously better than a milkshake!
Get to work at 7 pm: I’m pretty full at this point and didn’t even finish all of my smoothie/spaghetti squash. I’m ready to begin my next fasting period.
7:30 am: I’m already 12 hours into my fast and feeling great, drinking plenty of water to stay hydrated. I get home around 9 again and hit the hay.
4:00 pm: I wake up and I’m home for the night and I eat whatever I want with no regards to timing, carbs, macros or anything as I’m breaking another 21 hour fast. I’ll have a drink tonight and eat “normally” and whatever I want.
I ended up breaking my fast with a handful of my guilty pleasure cereal and have leftover fajitas in a fajita bowl!
I’ll repeat this same cycle on Thursday and Friday when I head back to finish out my week and enjoy a weekend of food and festivities and fun!
I’ve been super hesitant to share my love of intermittent fasting because some people would tell me I’m perpetuating “toxic diet culture” or I’m “skipping meals” or that I’m losing weight in an unsustainable way. This works for me. I love the way I feel after I come off of a fast, I sleep better, I’m less bloated, my digestion is more regulated, and as far as sustainability, I’ve been doing this for over a year now and I’ve not only continued to lose weight, I’ve kept it off with minimal effort. So if you’re not interested in dieting right now, thats cool. I’m just sharing what works for me.
Thanks for reading folks! Again, please check out that book linked at the top of the post if intermittent fasting peaks your interest!
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100% agree! Intermittent fasting is my absolute favorite. I mostly do the circadian rhythm fast. I have my last intake around 9pm and don’t have a meal again until 11:30 the next day. I really want to get back into 18-20 hour fasts again!
It’s awesome right?? I feel SO GOOD when I fast!
I personally can not believe you are working the overnight shift doing this as a nurse who needs toto be alert the whole shift and the whole 1 hr plus drive home. Be responsible. Find a better way.
I never really said I wasn’t alert or that my calorie consumption correlates with my ability to do my job. I don’t know about you but eating a sandwich doesn’t make me a better nurse. I’ve been doing this for over a year so I actually won’t be changing anything!
SewHappy, have you ever worked as a RN? There are so often shifts when the patient demand is so high you barely get to the bathroom let alone eat 5 bites of anything. It doesn’t matter if it’s day or night. Not eating is a rule not an exception in hospitals!
You are really rude to scold Kalissa and accuse her of being an irresponsible RN.
Kalissa, I do the same thing but it’s become nature for me. I eat ONLY when hungry. On rare occasion I will eat 3X in a day but often it’s a snack late morning and dinner between 4-5 with hubster. I have defaulted into intermittent fasting but I have kept off 20 pounds!!!
I personally cannot believe you are actually scolding Kalissa like she is an ignorant child. All you do when you speak to an intelligent adult like that is to cement their position and they stop listening to you…plus the rest of the readers get to see who you really are. Instead of blasting Kalissa, ask her about her mental alertness while at work and on the drive home and if she thinks fasting negatively impacts that for her. Are you a physician with facts to back up your opinion from your own research?
Our ancestors didn’t eat on a three meals a day plan. They ate when there was food available. Your body will definitely tell you what and when to eat.
Any problems falling asleep with a empty stomach? If mine is growling when I try to sleep it’s hard! Do you think for someone who is not a night owl the fast could begin in the morning? The whole thing is interesting to me and I appreciate you sharing your details.
So I’ve actually learned to time my hunger pains – they really don’t last *that* long. I’ll also drink a big glass of water and that helps! This week I’ve worked 4 nights so even a small meal fills me up because I’m so used to being in the fasting state. it’s just a good reset in general.
You look great! I’m wondering if this works easier for you since you are working during the heavy snack times (evening relaxing time). It sounds like it is healthy. Again you are eating good foods when you are not fasting even though you don’t have special foods. Keep up the good work.
The thing about Intermittent fasting is adapting it to your day. being at home all day, I eat my meals and go to bed. Probably not eating for 11 hours, finish dinner, around 7 and get up 6-7AM…. It’s not much different.
Interesting read tonight and I’m glad you have found a plan that works for your life and your body. I used to work nights and I would eat about 2pm and then go into work, home about midnight, hit the sack and then eat again about 9;30 am. and again at 2pm, I just didn’t have time to eat while working and I must admit I didn’t miss it or feel hungry. I will have to check out the book. Happy Fasting