How has it been four weeks?! Seriously, when I first started this 40 Day Intermittent Fasting Challenge, 40 days seemed so incredibly daunting! And yes, Week 1 couldn’t have been any slower. But Week 2 brought on even more positive insight into myself, my health and my personal relationship with food. And somehow, here we are at Week 4!! So we’re going to dive right into my Week 4 Recap!
My Week 4 Fasting Window
For me, I’ve stayed with a 16 hour fast from the hours of 5pm-9am. With a few 18 hour fasts mixed in (fast from 5pm-11am). The 18 hour fasts were done pretty much organically…had a few busy mornings (hello parenthood) and surprisingly extending the fast never felt hard. Again, during my eating windows, I’m eating what feels good, eating when hungry and stopping when I’m full. It’s amazing how now, after losing a lot of inflammation (hello PCOS), I’m now fully aware of the cues of my body! Which is also resulting in more mental clarity, more energy and a better physical health overall! Back to my fasting windows…after four weeks, these window are working out amazingly for life with kids. I wake up, get kids fed, ready and off to school, then come home to eat anytime after 9am. It’s so peaceful, and gives me the breathing and mental space to make more intentional decisions about what I’m fueling my body with. I then eat normally throughout the day, then make dinner and eat with the kids around 4:30/5. By eating dinner before Brian gets home from work, it takes the added pressure and stress of having to cook a late night dinner (or let’s be real, the bad habit of late night takeout) off the table. The past month our weeknights have been way more peaceful and bedtime routines for the kids way less stressful!
Brian’s Week 4 Fasting Window
For those of you following along on Brian’s journey, he’s been sticking to a 15/16 hour window, fasting from 4/5pm-8am(ish). During the week he takes and eats all three meals at work. His typical work day: wakes up early, works a bit, gets ready, heads to the office and then eats breakfast around 8am. Lunch around 12pm and drinks his dinner at 4pm at work. He’s wanted to try Ka’Chava for quite some time…essentially it’s a meal replacement shake that’s touted as a “blend of organic superfoods and plant based protein”. He says the taste is surprisingly good and so far is happy with it. Here’s his 4 week review of it, “Ka’Chava is good for my schedule. I eat great breakfasts (eggs, avocados, toast, fruit) and an amazing lunch (typically one of the meals from our “For the Love of Leftover series”) and Ka’Chava curbs my hunger. I don’t necessarily look forward to it, but it does make me feel good. Like taking vitamins. It’s also forced a healthy routine at work and helps me reset, focus and get more done.”
He too is liking the switch timeline wise. He said by having his dinner at work, it gives him the needed energy to get through the rest of his work day, then get home for some quality time with the kids reading books before bed. And like me, this timeline takes out the option of giving into those late night cravings, or un-healthy convenient take out dinners. During the weekends, he skips the shake and partakes in dinner with me and the kids around 4/5pm. Another hidden benefit of this timeline is that family meal time during the weekends is becoming a lot more enjoyable and fun (check out our new series, The Sunday Supper Club to see what I mean)!
Do you still drink coffee? Do you drink it black? What creamer are you adding?
This is the number one question I’ve been asked lately through Instagram! And I totally get why.
YES!! I drink coffee (hello parenthood!) and yes I put something in it! In fact I drink two cups of coffee every morning around 7am (and we’re talking two of the american sized cups which are over-sized)…and sometimes (like right now typing this)…I have a third cup.
So here’s the deal…this is HUGELY debated in the world of Intermittent Fasting. Some believe strongly that no calories should be consumed during fasting windows…sticking strictly to water. Others, share the notion that as long as you stay under 50 calories you won’t break your fast.
Here’s what I know. Two years ago I gave up coffee for about 6 months. At first it was brutal and miserable…but then I felt AMAZING!!!!! Yes, I did! So I get why giving up coffee/caffeine can be a good thing. I also know that in life there are seasons, and priorities and things change. I love coffee, I’m a mom, it’s a morning ritual…there is no way you could pry this cup from my hands right now. And while I’m willing to compromise on a lot of food choices in my life right now…coffee ain’t one of them. And I’m ok with that.
But the one compromise I was willing to do was change out my dairy creamers and milk to another option (again, I always feel best when I cut out most, if not all diary in my life). I use Califia’s Toasted Coconut Almond Milk for my ‘creamer’ and 8 fl oz only has 45 calories. So, a couple splashes in a cup or two of coffee each morning keeps me well under that 50 calorie limit.
I also have two cups of herbal tea each night before bed (my favorite and the ones I alternate between….I loved this one to help with water weight (but note use very sparingly) ~ I drank this a couple times in Week 1 & Week 2, but not since then. This lemon everyday detox tea. And this, my all time favorite nightime lavender tea.)
And the tea is also consumed during my fasting window. So, while I understand why some people would say to avoid anything but water, for me I’m still seeing positive results, so I’m not too concerned about drinking my teas and coffee during my fast…trying to keep under the 50 calorie mark.
The Longer I do this, The more I crave healthy foods
Another surprising thing I learned quickly was that my body craved healthy alternatives to my typical hormonally-motivated food cravings. I started eating what felt good, rather what sounded good. Make sense? For example, when hormones are at the wheel of food decisions, I crave all the bad stuff…processed, salty, sugary..if it’s junk I crave it. But by taking just the simple step of being aware of my own hunger and body cues, it has been amazing to see how naturally I continue to choose healthier and healthier options over their sinful counterparts (did you catch my CHEESY (no cheese) Pasta Recipe yesterday?!). Now have I cut out all the unhealthy stuff?…no. Remember, slow and steady is my plan and moderation more my game. If I want a cookie I eat it. And I enjoy it. And I don’t guilt over it. But, I also make intentionally good decisions and when I am full with said cookie half way through…I stop eating it. And unlike before, don’t overindulge in 3, or 4 of those said cookies. Craving tacos? Great…but on occasion I’ll swap out the tortilla for a lettuce wrap and the cheese for guacamole. And you know what?! When I make those switches I don’t even miss the tortilla or cheese! The past four weeks have oddly led to more and more “food substitutes” or “compromises”, yet all in a very natural, intentional yes, but natural, unforced way. So in the past four weeks, I’ve found myself sincerely enjoying the food I eat, stopping when full, and feeling satisfied after meal time!
How a no-spend month gave me permission to say no to bad choices + Surprisingly gave me more free time
I recently shared that we’re trying (for the first time ever) a No Spend January & February…you can read that post here. The oddly surprising and satisfying side effect of pairing a no spend month with our intermittent fasting challenge has been that it means fast food and restaurants/ takeouts in general are completely off the table! Previously, typical week days have consisted of quick and convenient options to feed me and the kids…hello drive-through and take-out dinners! But for me, the habit of eating and spending money through convenience, has cost my wallet and my waistline a lot!! Especially for how frequently I made this part of our routine. So, by not even allowing myself to hit the drive through or order those late night takeouts, I’m forced to make the better choice of cooking and eating at home.
In addition to all that, the other surprising side effect of pairing Intermittent Fasting with a NO Spend Month is that I have had a lot more free time. By taking out all retail shopping, I surprisingly have a lot more time to cook up healthy alternatives to the meals I’m craving. Wanting my favorite Mexican Restaurant dish? Great…I made our own Sheet Pan Fajitas! Buttery Salmon? Great…Sheet Pan Salmon! It’s so good for my health, my wallet and somehow, I’m once again finding the joy in cooking! Huh! Who knew? So, if you too are considering Intermittent Fasting, I encourage you too also consider pairing it with a no-spend month, or at least take the option of eating out off the table.
I Don’t have PCOS, what are some other Pros & Cons of Intermittent Fasting?
PROS
It’s FREE!
I love that as a “diet” / lifestyle program, it’s free! NO memberships to pay for and ultimately feel guilty (mentally and financially) if you don’t follow through. Now, for those of you that do well with the added pressure and accountability of a paid program…Weight Watchers, Gym Memberships, etc…that’s great and well worth the investment if you’re motivated by it. Sometimes we all need that added motivation, but if you find yourself guilt-ridden, then frozen with the inability to commit one way or the other…this program may be a good option for you.
It’s Flexible
The other huge plus to intermittent fasting is that it’s completely flexible! You can create your own windows (I talk more about that in this post), and adjust them accordingly. Do this program for a week, a month…every day or a couple days a week…skip a day here or there…push back or move forward your window to accommodate your schedule… it’s totally up to you. I encourage you to research other’s experience with it, then experiment yourself on what timelines’s work best for you. The other pro with flexibility is that you can be as extreme or not with your food choices. Pair intermittent fasting with the Keto Diet…great! Implement intermittent fasting into your life without making any food changes…great! It’s so flexible and it’s completely up to you at how many lifestyle changes you also pair with it.
It has other amazing health benefits!
The science behind the research is very compelling. Fasting can reduce inflammation, improve digestion, reduce bloating, lower sugar cravings and result in better sleep. Fasting can also improve blood sugar control, decrease insulin resistance and tap into our bodies fat stores for energy, which in return fuels fat loss! Low insulin levels also improve mental clarity! And lastly, what I found most compelling, is that fasting promotes autophagy. Autophagy is an important process for cellular and tissue rejuvenation and prevention or delay of neurodegenerative diseases. After losing my mom to cancer, it was a no brainer for me to consider something that could possibly alter my genetic course.
CONS
Accountability
Hands down I don’t think I would be successful right now if Brian and I weren’t doing this together! It helps to have the other adult in the household eating in similar windows and the teamwork and motivating of each other is paramount! If you’re not one to be an automatic self-motivator, I would hands down recommend finding a partner, group or community to join to help hold yourself accountable, cheer on your victories and support you in a non-judgmental way when things get challenging.
It may not be a healthy or safe choice for everyone.
Again, before making any lifestyle or diet choices, partner with your doctor and do your own research. While fasting can be a positive for a lot of people, for some it may actually hurt more than help. And again, healthy, safe choices for mind, body and spirit is what it’s all about!
My WEEK 4 RESULTS
I’m pleased to say that Week 4 brought on 2 more lbs of weight loss. Bringing my total weight loss to 12 lbs in four weeks, and weighing in on the scale at 158. And while losing more than 1 lb a week is absolutely not advised for healthy weight loss, I’ll acknowledge that the majority of this stemmed from water weight and excessive bloat. Again, one of the many challenges that face those with PCOS. And like I shared last week and want to emphasize again, while I’m fully transparent with you about the pounds on my body and therefore the number on my scale, please be reminded that the number is not what it’s all about. Again, healthy is the new skinny! And positive change for mind, body and spirit is what the real goal is. Everyone’s body is different, and therefore results will vary. Have pride in your journey, celebrate the victories and give yourself grace during the challenges. Best of luck to you friends. For me, this week was another success and one that’s motivating me for week 5!
Brian’s WEEK 4 RESULTS
I love that so many of you have reached out sharing that you and your spouse are also doing this together! So for those inquiring about Brian’s results…to date Brian has lost 13 lbs in 4 weeks. His starting weight was 182 and today he’s weighing in at 169. Again, the pounds on the scale are not the most important thing! For Brian the mental clarity, focus and energy has hands down been the best benefit. So again, be proud of your own journey and continue to celebrate the victories and give yourself grace during the challenges!!