The purpose of this post is to be a follow up to my previous post about fasting for mental health. In this post we will go deeper into how to stay in a fasted state and what it feels like to be in a fasted state. Throughout the challenge I referenced the ebook I created called Intermittent Fasting For Mental Health if you’d like to purchase it and do the challenge for yourself.
TYPES OF FASTING
I’m currently trying the OMAD style of fasting which I’ve been enjoying as it has been a great way to kickstart my mental health and body cleansing. When I began getting my fitness back into a solid routine in April until now I have lost 5 pounds. 3 of those I lost once I started OMAD. if you are someone who would like to lose a large number of pounds then fasting might be a good idea. You’ll notice that as you fast you will start losing more weight because you have more fat to burn so it’s easier for your body to get rid of.
HCO which stands for Hydrate, Caffeinate and Oil Intake happens to be my favorite method of fasting. This is something that I’ve been doing for awhile because it makes the most sense to me. Hydration is very important whether we are fasting or not so it’s essential that we hydrate before anything else. Drinking water first thing in the morning is a great way to kickstart your body functions. Something like lemon water or water with apple cider vinegar is a good choice as opposed to coffee which dehydrates you. I average 16-32 ounces of water first thing in the morning. I’ve been on an ayurvedic kick later so i’ve been drinking copper water. The caffeine part of HCO is optional as some people don’t like to have caffeine. If you are someone who drinks coffee this can be beneficial because it does help suppress your appetite and give you an additional energy boost. You can also get caffeine from green tea which provides additional benefits such as antioxidants. The O of the HCO method is for oil intake, this is where we want to consider MCT oil or coconut oil as part of your drink routine. If you haven’t heard of bulletproof coffee it’s a brand that has created the method of mixing coffee and coconut or MCT oil. These oils are great because you are able to consume them during your fasting periods without breaking your fast. You also get the benefit of consuming some calories which can alleviate hunger pains. You can even buy to-go packs of oil to eat as you feel hunger pains during your fast. Start with 1tsp of oil and up it to 2 tsps if you feel like you need it. When I first started fasting I wasn’t aware that you could consume oil so now I try to limit it as an insurance method but it’s nice to know I have that option. I have also gotten into the habit of creating “fat bombs” which are comprised of coconut oil/butter or MCT oil and zero calorie ingredients.
HOW TO STAY FASTED
There are a few pieces that contribute to staying in a fasted state. One of the things to note about trying to remain in a fasted state is that you can actually apply a few techniques that I will go through that allow you to have some calorie intake but not eating a meal as you normally would.
WHAT TO EXPECT
When you are fasting it typically takes up to a month before you feel the long term benefits of fasting. During the calibration period of your body adjusting to the fast you can expect your body temperature to fluctuate, you may sweat more, you are likely to feel restless, distracted, headaches and low energy. When it comes to energy you may feel sluggish but should still be able to do things and not feel completely exhausted. These symptoms are a normal response to your body making adjustments to fasting. Your body is also used to eating at certain times like breakfast or lunch so it will give you mental cues that make you seem hungry. I recommend making a tea or coffee with oil in it or having a fat bomb 30 minutes before you would normally eat to prevent the feelings of hunger.
WHAT TO DO DURING YOUR FAST
One thing to consider is the duration of your fast to determine what your energy ratio will be for the day. This becomes easier the more you fast. You can workout during your fast but it’s important to be mindful of the intensity level. Walking is a great form of movement to do during fasting periods. I also enjoy doing inversion therapy. What I do is only partial inversion therapy where I sit with my feet up the wall. This is a way to recalibrate the energy and get blood flowing. Performing self care is also beneficial especially on the days where you are experiencing low energy. When you have reached an intermediate stage of fasting it may be a good time to start incorporating moderate workouts again starting with twenty minutes and seeing how it feels. It’s good to prepare a plan for keeping focused on things other than eating during your fast as well. Some of these activities can be journaling, completing things around your house, crafts, meditation, etc.
TOOLS
There are a few apps that assist you with your fasting journey. You can track when you start and stop your fasting and set reminders for those. There are also apps that help monitor your energy output to get a best estimate as you are starting your fasting.
Fasting is great because you can adjust it to your own personal needs whether that’s consuming oil or changing the times of your fast to best suit you. Don’t give up on your fast because you feel like you haven’t done it perfectly. Remember that is a human practice and some days it will go better than others. I do think the modern approach of incorporating oil into fasting is better for beginners because you don’t have the sensation of struggling to get to your eating window and helps you to feel more balanced.
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