Intermittent Fasting

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“I’m not a doctor or a scientist. I’m just a 47 year old lady who has had IBS for at least 20 ears and was diagnosed with fibromyalgia a little over 10 years ago. I hadn’t had normal BM’s or a day without pain for so long it became my new normal. I had just learned to live with it. There were days I didn’t have the strength to pick up a coffee mug. Since I have been following Maria, I no longer have IBS symptoms, and no fibro pain. I feel great! As an added bonus…I have lost almost 50 pounds and weigh what I did before the birth of my oldest child. My energy is great. My moods are stable. And her recipes have made it soooo easy. Thanks Maria.” – Linda

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Intermittent Fasting

 

Intermittent Fasting

Breakfast isn’t the most important meal of the day … “breaking your fast” is!

I remember when I first heard about “intermittent fasting.” I thought, no, no, no. This is not good for anyone who wants to maintain their muscle. But after diving into what happens when you fast on a well-formulated keto-adapted diet, I realized that not only do you maintain your muscle, but there are other amazing benefits as well. As I started putting this into practice, I not only experienced the physical benefits, but the mental benefits were outstanding! I now work and write early in the morning in a fasted state for about three hours and my mind has never been clearer.

Intermittent Fasting

Intermittent fasting came into my life almost by accident. With the increased amount of fat I ate (while also moderating my protein), not only was I losing weight, but I was no longer “hangry.” When you are eating the highest nutrient-dense foods like herbs, spices, organic egg yolks, and organic organ meat, your cells are satiated.

Fasting is not a diet. It is a pattern of eating. You can eat very poorly while practicing intermittent fasting, a decision that will cause you to not reap as many benefits than if you were to eat a well-formulated keto-adapted diet. Fasting really isn’t as drastic as it sounds. When you sleep, you are starting to fast a little. During first 10 hours after eating, you are digesting and absorbing nutrients. It isn’t until after not Intermittent Fastingeating for 10 hours do you actually get into a fasted state. If you keep your window of eating open to only 8 hours of your day, then after 12 hours of not eating, you get into a fasted state where you can burn fat more efficiently.

I know this may sound impossible. What I find interesting is that with most dieting, the mental part is easy but the physical part is hard. What I mean by that is knowing you need to cut carbohydrates and gluten is easy, but the physical act of making those changes is the hard part. With fasting, it is the mental part that blocks many clients from even trying it. It sounds impossible, so they don’t even try. I was there, too. I did not like the idea of fasting or at least I thought I didn’t. I liked eating. But since I was a sugar burner, I always wanted to eat. Now that I’m keto-adapted, I save so much time by not being plagued by thoughts of food all day.

Read more about Intermittent Fasting and how it helps heal our bodies in Keto-Adapted.

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Thank you all for your love and support!

“Renew yourselves and fast, for I tell you truly that Satan and his plagues may only be cast out by fasting and by prayer. Go by yourself and fast alone, and show your fasting to no man.” – Jesus

´”Fasting is better than prayer.“ – Saint Clement

´”The best of all medicines are rest and fasting.“ – Benjamin Franklin

´“The light of the world will illuminate within you when you fast and purify yourself.” – Mahatma Gandhi

´“I fast for greater physical and mental efficiency.” – Plato

´“More caution and perhaps more restraint are necessary in breaking a fast than in keeping it.” – Mahatma Gandhi

27 Comments

  • Mallory says:

    Hello, I started intermittent fasting a few days ago. I have heard a lot from others that it’s very important to take amino acids before during and after the fasted workout. Does the L-Carnatine you recommend fulfill that nutritional need? Thank you

    • Maria Emmerich says:

      Yes, I would use l-carnitine instead unless you are trying to gain weight. 🙂

      • Amy says:

        Hi MARIA,
        I have done some research regarding BCAAs and was wondering why you say they would cause weight gain. If you take bcaas that are sweetened only with stevia and are calorie free, why would they cause weight gain? Just wondering because I do heavy weight lifting in the early a.m fasted and had started taking BCAAs pre workout and during my workout to help with muscle soreness and recovery. I have to test my blood sugar to see if they are popping me out of ketosis, but I was unaware that unsweetened/calorie free BCAAs could cause weight gain-certainly do not want that! Could you explain to me why that would be? Would L carnitine be a better option to help with muscle soreness and recovery?

  • Mallory says:

    Thank you for your response! Will taking this in the AM interfere with my zero caloric intake goal until breaking fast?

  • Susan says:

    Do you have to fast the hours you say
    I usually fast when waking and then eat from 2pm-8 or 9pm is that ok
    But I also use bpc in the am as I’m not sure how I would get through without it
    Thanks

    • Maria Emmerich says:

      The 6 hour or so eating window can be adjusted to meet your schedule. But you shouldn’t eat about 3 hours before bed also. 🙂

  • Amanda says:

    With IF, how do you manage “family dinners” then? Just make dinner for the kids and sit there with a cup of water and watch them eat?

  • Shirley Ho says:

    Hi Maria!

    How much calories will break the fasting state? 50 calories? The reason I ask because I do 8oz black coffee in the morning and don’t eat until noon (16 hours fasting). The last 2 days I put less than HALF serving of Keto OS into my black coffee and this Keto OS coffee makes me feel good the whole morning but hope it doesn’t break my fasting state! Thanks!

  • Sara says:

    Hi Maria, I exercise from 12:00-1:00. When do you suggest eating 1:00 – 7:00? I usually go to bed between 10:00 and 11:00 (I work in the evenings). Thanks!

  • Sara says:

    Thanks! One last question, is it ok to exercise once in a while out of the fasting (in the feeding) time?

  • Monique says:

    This is great!!! I’m going to be using IF and wanted to know what to do if I workout at 5:00 am 🙁 I can’t workout in the afternoon because I work 8-5…

  • Anne says:

    HI! I have a question…I usually don’t eat til around 12 or 1 pm, but have a cup of tea in the morning. Will drinking a cup of tea with a teaspoon of xylitol in it to sweeten it break the fast?

  • Amy says:

    Hi, I work out doing heavy resistance training at about 5:30a.m and fast from dinner ( Night before ) until about 12. I have a small meal at noon ( maybe two hard-boiled eggs with some homemade mayo ) and then a larger meal around 7 when my husband gets home. Is this an ok schedule? Wondering if I am damaging my metabolism or hurting my muscle recovery

  • Rebecca Razon says:

    If I have coffee with MCTs and Butter, is that breaking the fast? Thank you!

  • Amy says:

    Hi MARIA,

    Why do you say that bcaas cause weight gain? If I take bcaas that are sweetened with stevia and are calorie free, why would that cause weight gain? I had not heard that they cause weight gain. I do heavy resistance training early in the morning, fasted, and do not eat until 12:00/1:00. I was hoping the bcaas would help with muscle soreness and recovery. Let me know why this is because I am not trying to gain weight lol! Thanks!

    • Maria Emmerich says:

      Certain BCAA (L-Glutamine, etc) can raise blood sugar in some people. And even for bodybuilders it has been shown that as long as you get adequate protein, BCAA’s are not needed.

  • Amy says:

    Thanks MARIA,
    I know you do not know me specifically so you can only give me some general advice, but I am trying to research a little on fasting and weight training and it’s effect on muscle. I am not really overweight, just trying to lose bodyfat and am just wondering if training in a fasted state will compromise muscle. I do not expect to gain muscle but I am hoping to maintain my lean body mass while in a caloric deficit. I consume about 56 g of protein per day. I used your keto calculator to determine my macros . Just wondering if that is an adequate amount of protein. I had been experimenting with bcaas initially because I thought it would help with maintaining lean body mass. However if 56g of protein from food is adequate then I suppose there is no need for the BC AAs anyway

    • Maria Emmerich says:

      As long as you are getting adequate protein each day, intermittent fasting and working out in a fasted state is not an issue. If I were you I would get 60-80g of protein a day. The calculator gives minimum protien.

  • Amy says:

    Thanks so much!

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