Last January I jumped into the FASTer Way to Fat Loss program with my girlfriend and coach, Deanna Pizitz (she doesn’t train anymore, so I joined my daughter Brandi’s team). I am so happy to have found a manageable lifestyle program that incorporates intermittent fasting, full nutrition, carbohydrate cycling and fitness. In just 6 weeks, I was able to learn so much about how my body digests food, stores fat, and HOW to turn your body into a fat-burning machine. One of the major components of the FASTer Way Program is the implementation of a feeding program called “Intermittent Pos”.
In this post you will learn about intermittent fasting and how not to break your fast in the morning with drinks and more specifically with coffee additives.
What is intermittent fasting?
It’s not a diet. It is a time-limited eating program. Fasting has been shown to help you lose weight and improve your blood sugar, brain function and longevity.
How intermittent fasting works to lose weight and burn fat
Here are the scientific facts:
Your body is always in one of two states: Fed or fasted.
In the state of nutrition (whenever your body digests food), your body’s insulin levels make it a challenge to burn fat.
However, in the fasting state (8-12 hours after your body finishes digesting), insulin levels are lower and can get better into fat deposits.
People rarely go into a fasting state all day long, because most of us have been taught to eat breakfast as soon as we wake up. In fact, the traditional theory of several small meals a day prevents us from ever reaching fasting. In addition, this type of diet regularly increases insulin levels, which also prevents fat loss.
How to start intermittent fasting
In the Fastest Way to Fat Loss, we practice a 16/8 intermittent fasting program. This involves eating all your meals in one 8-window hour and post for the rest 16 hours.
Intermittent starting is easy. Like I said, it’s not a diet. It’s a meal program.
Start by monitoring the time you eat or drink the last thing in the evening, and then plan to skip breakfast. I usually stop eating around 20:00 or 21:00 and don’t eat the first meal until 13:00 the next day.
So what can you have during that 16-hour window to help reduce your appetite? Well, water of course!
But what about coffee?
Coffee is a great appetite suppressant, so many of you may already skip breakfast if you’re a passionate coffee drinker like me. However, if you want your body to stay in that fasting state, you may need to change your coffee order a little …
The biggest question about intermittent fasting revolves around what can break it. And since drinks are usually the first thing we eat in the morning, you need to make sure you don’t accidentally consume anything that could break your fast.
How NOT to interrupt fasting
- In order to maintain your fasting and fat burning state, your body cannot consume anything that it could use for energy (ie carbohydrates, sugars).
- Low-calorie or zero-calorie drinks during fasting include black coffee, water, tea, bone broth and apple cider vinegar.
Does the coffee cream interrupt your fasting?
The answer to this question is highly debated.
Can you add cream to your coffee while posting intermittently? Yes and no.
Adding a small dose of sour cream to coffee is acceptable and will not completely interrupt your fasting, but rather can slow down your fat burning.
Do I personally use cream in coffee? Not.
Because there is so much information about what Vol and I will not interrupt your fast, I just don’t go crazy using coffee cream anymore. Problem solved! But I understand that some people need a way to get cream in coffee or to wean slowly.
Here are some of my favorite FASTer Way to Fat Loss approved creams it will not completely interrupt your fast. * Remember to read the label to determine the portion size so that you do not exceed 50 calories or have fiber.
- Walnut pods
- Califia creams
- Coconut cream from Trader Joe’s
- Coffee-Mate Natural Bliss Almond or Coconut Cream
I know there is a lot of information to digest, but the rewards of intermittent fasting are really so beneficial. Practically over a year fasting intermittently and helped me stay adjusted, reduced acid reflux and alleviated my stomach / digestion pain. I have had frequent and excessive sweating at night and they have completely diminished, as it is said that intermittent fasting helps to regulate and stabilize the hormone level. Another amazing result of incorporating intermittent fasting into my lifestyle is the reduction of belly bloating! Read how IF worked for me, see my photos before and after in just two weeks.
Tips for a successful intermittent job
- Drink plenty of water. Siphon water (without juice or fruit) can help you feel fuller
- Stay busy.
- Drink coffee or tea. Both natural drinks should help reduce hunger. Remember to have no sweeteners. For the most part, black coffee is recommended for intermittent fasting and keto lifestyle.
- Get rid of hunger waves. Sometimes you’re really thirsty!
- Give yourself a month to see if fasting (such as 16: 8) is right for you. I try to fast every day of the week, but sometimes I will give myself free weekends to enjoy a fun Starbucks drink in the morning or a brunch with family and friends.
- Follow a whole nutritional diet between fasting periods. See below how I break my fast and how I set my meal times.
Want to see how I break my fast? This is exactly what I eat in a week!
Join Brandi’s next round (a 6-week program) and learn how to incorporate faster into your lifestyle. The next round starts on August 2nd!