I am happy again, I think I found the formula. I had a very good week, if not for Friday it would have been EXCELLENT.
After watching some videos about intermittent Fasting and weighing the Benefits and ultimately What works for me. I came to the conclusion that 20+ hours Intermittent Fasting suits me best.
I start my day aiming for 16 hours and then I push a bit more, the main Ingredient to make it work is to BE BUSY! I still eat two meals, but I also find the right interval between meals and what to eat!
BEWARE! If you are not going to be able to eat the food you are supposed to, Don't break your Fast!!
If you break your fast with anything like processed food or even a fruit, YOU WILL RAISE YOUR INSULIN AND WILL CRAVE FOR FOOD AND END UP EATING A LOT.
IDEALLY, YOU BREAK YOUR FAST BECAUSE YOU ARE READY TO EAT YOUR PLANNED MEAL.
MY PLANNED MEAL IS A 4 eggs omelette with MAYONNAISE and a bowl of salad made of garlic, onions, iceberg lettuce, an apple, cucumber and edamame beans or red beetroot! After that I can have a Latte, a piece of dark chocolate and a tea spoon of peanut butter.
AT THAT STAGE I FEEL LIKE A KING, BECAUSE I AM FULL BUT NOT TOO FULL, SO EATING LATER OR NOT IS UP TO ME!
How long is the break after the first meal?
1 to 2 hours, I will recommend 2 hours, all depending on the time it is. In my case I break the Fast around 4.30pm, so starting my second meal around 6.30-7Pm is PERFECT, AS I CAN EASILY THEN FAST FOR ANOTHER 16 hours minimum without any trouble, as a big chunk of this time I will be either digesting 7-10pm, another part sleeping 9-4am and the rest busy with work or my kids!
What did I change in regard to last week?
Firstly, As mentioned before I had a better control about my day, I kept busy at all time and applied all the tips I learnt the previous week.
Secondly, I ate the food I like to break a fast and satiate me at the same time.
More importantly, I fasted an average of 21 hours per day so approximately 20 hours more fasting than the previous week and the result is that I LOST 1.2kg in a week instead of 500g last week!!
Why then do I say I had a Very Good week and NOT AN EXCELLENT one?
I had a bad Friday evening...I went out of control for no Apparent reason, I Ate more than I needed when I was not hungry at all.
On the bright side, I made up on Saturday and Sunday with 2 SOLID 20 hours day Fast.
Saturday and Sunday were awesome because on BOTH DAYS, I ATE APPLE CRUMBLE...yummy!! The best of all is that I didn't over eat. In fact I planned my meals, the time between them and the quantity so well that I was not bloated or stupidly FULL after the Feast!
To me it is a Massive step Forward because:
1. I was able to enjoy a Treat without worrying too much about the calories!
2. I followed the Fasting protocol.
3. I did not overdo it, I basically stopped to eat when I felt FULL AND SATISFIED.
ALL THE ABOVE IS IMPORTANT AS IT SHOWS THAT WHEN YOU ARE IN CONTROL OF YOUR HUNGER, YOU CAN TREAT YOURSELF FROM TIME TO TIME WITHOUT GETTING OUT OF THE WAGON!
I ALSO DID FEEL AMAZING, STRONG, CALM AND NOT GRUMPY OR HUNGRY...A GOOD WEEK INDEED!
Lost 1.2kg in a week!!