Just like the other “F” word – “fat” – fasting gets a bad reputation.
There are numerous studies suggesting that fasting actually improves brain function and helps to prevent some cancers.
For so many years we have been taught that breakfast is the most important meal of the day, and that we need to eat every 2-3 hours to keep the metabolism working. Not only is this not true, but eating during the majority of your waking hours does not allow the body to properly digest food, and you likely consume more food than you need.
As you have become keto-adapted and your body is burning fat for fuel, you have likely noticed that you are not hungry as often as you were when eating low calorie, low fat foods. Perhaps that bulletproof coffee is keeping you full until well into lunch time, or you find that breakfast and lunch carry you throughout the entire day.
One of the most common fasting practices is to shorten the feeding window to an 8-hour period, and fast for 16 hours. During the 16 hours of not eating, about half of those hours are spent sleeping. It does not matter when you start the 8-hour feeding window; do what works for you. I personally tend to eat my first bite of food around 12pm, and my last bite by 8pm, however, if I am hungry earlier or later, then that is when I eat.
There is no right or wrong way to practice intermittent fasting, though I will say that if weight loss and more restful sleep are priorities, it is best to stop eating at least two hours before bedtime.
Something else you may encounter: feeling hungry when you’re already at your carb limit for the day. If and when this happens, first you need to ask yourself if you’re REALLY hungry or just bored. The last thing you want to do is eat because it’s something to do and the food is there. Eat when you are hungry and appreciate your food. If you are actually hungry, go for water (especially water with lemon and a dash of salt – it helps maintain pH levels and gives you a dose of electrolytes) then try some broth. If hunger still persists after 20 minutes, go for a small piece of protein smothered in some olive or coconut oils. Finally, just go to bed! Who couldn’t use a little more rest anyway?!
Intermittent Fasting is as simple as this: Eat when hungry. Drink when thirsty.