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Fasting

Article by Elaina Wang

 

Let's talk about the when and how of various kinds of fasting.

Intermittent Fasting: This is when you limit your eating each day to a specific timeframe. A common daily routine would be 16 hours without eating (fasted), with an 8 hour eating window. This is a very typical form of fasting in the keto world, and is practiced by many. You can implement this anytime you want. If you do this daily, it's important to make sure you eating enough during that eating window. Don't eat low calories every day!

Extended Fasting: I personally consider this as not eating anything over 24 hours or more, although this can be any extended period of time beyond about a day. Some are able to fast for many days at a time. I don't recommend trying extended fasting until your body is burning fat, and you're well adapted; otherwise, it will be hard and miserable! Never force a miserable fast. With any fasting over 48-72 hours, I would suggest you have a very good knowledge of keto, or you are working close with someone who does. You need to hydrate, keep up with electrolytes and know what you are doing. You may also consider or need doctor supervision for fasting extended past several days.

Alternate Day Fasting: This is a fun and useful fasting method, which I've used frequently myself, and with clients. Fasting periods can vary a bit, typically 36-48 hours is what I suggest. Then follow up with 48 hours of eating very well, and start the process over.

Fat Fasting: This is one of which I am not a fan. Fat fasting should only be used as a very short-term method by which to get the hang of fasting. An example of a fat fast would be a bit adding of fat in your coffee to get you through the day without solid foods. Many refer to this as BPC fasting. This is essentially just a low calorie day, which, if done regularly in lieu of actual fasting, is unhelpful in the long term. The goal should be to truly fast, or use this method in the very beginning stages in order to "work up to" fasting. My experience with fat fasting is that you use it as a crutch, but it can be just as hard to give up as it would be to just dedicate to a true fast. If you are currently fat fasting regularly, I recommend weaning yourself from this habit. If you are considering using a fat fast to work your way into actual fasting, skip the trouble and just learn to fast without a crutch.

Next up I want to touch a bit on types of pseudo-fasting that are very popular, but are not recommended. Let's call it fad fasting!

Fad Fasting: many of you will recognize this as egg fasting, bacon fasting, bone broth fasting, or beef and butter fasting. I'm sure there are a few more variations floating about! The problem is that these are not fasting methods at all!! Many of them are simply methods of severely restricting calories. Did you know you can actually achieve the same results these fads claim by eating a well formulated ketogenic diet? If you properly balance your intake and learn keto, you don't have to follow any of these crazy fads. You end up low calorie, you learn nothing, and let's be honest, there is nothing fun about eating the same thing day in and day out! Keto is a lifestyle, not a fad. We are all on a mission to be healthy and lose weight. That takes some work, and some learning! Instead of falling victim to another crash or fad diet, let us help you learn! That is why we are here.

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Whether part of a limited time group or continuing month-to-month coaching, our coaching clients have great things to say about their coaching experiences!

Getting 1:1 coaching with Jessyca has been a godsend! After years of not being able to loose weight through Keto and her support was able to drop over 60lbs last year! Her knowledge of Keto and fasting has really helped both those things become part of my lifestyle and I’m healing from years of metabolic damage, dieting, and compulsive overeating! She is always there when I need her, encourages and challenges me beyond my comfort zone. If you are thinking about coaching, honestly - it’ll be the best investment you ever make in yourself and will improve your chances of success! Who doesn’t want that!

Jessica P.

After 4.5 months Keto I put up a 7.3 Hemoglobin A1C, a big improvement over the 10.2 I put up in late November. Secret for me was a weekly call with the awesomest coach alive, Jessyca Reynolds, just sticking to the plan, getting it all in the diary and not getting on a scale. Ever. That weigh (haha) I’ve avoided judging/condemning and self-congratulating, things I kind of always did 4.6 months ago. Planning to close my eyes, put my fingers in my ears and start humming show tunes next week when I get on the scale for my physical. Life is definitely better these days.

Bob N.

I love, love, love, my coach for her tough love yet faith in me!!! 

Lisa B.

I want to stick to the keto woe. My coach is my sounding board when I have questions, concerns, trouble or just support. It's different from familial support because she's been there & knows what you're going through. I always spend on everyone else but never on myself. Well this is my "gift to self."

Renee G.

When I started this challenge I was so out of shape. I had gained back almost all the weight I had lost doing keto 2 years ago, and I was eating so much junk. I haven’t had sugar or junk of any kind in weeks! I’m still happy and proud of myself because I’m taking care of me again. I feel good, have more energy, I’m not needing a nap, I’m eating good healthy food, and exercising. Thank you so much Bronson for giving me this chance. Once we are done I’m going to keep eating this way and exercising.

Yvette