QUESTION - The biggest thing I'm struggling with when it comes to intermittent fasting is getting enough food in during the hours available. I'm working, coaching CrossFit, and trying to train, so time is precious. What has your experience been with this?
ANSWER - I totally get it. It's tough to get down enough food when you're only eating two meals instead of three. I would also suggest thinking about your entire eating window as an open feeding zone. Don't box yourself into “2 meals” which can make it hard to get enough food down. During your 8–hour feeding window, you can eat whenever you want.
QUESTION- …but won’t I run out of energy if my glucose levels are low? ANSWER– Initially, you may feel a little tired. This is because your body is transitioning from burning sugar for fuel, to accessing fat reserves for energy. A gram of fat has 9 calories and provides longer, more sustained energy, whilst being more metabolically expensive to access. This means that you burn more energy to use the fat.
This is good news if you’re looking to lose weight
QUESTION– Can I have coffee in the morning whilst fasting?
A - you should be just fine. As a general rule of thumb, if you drink something with less than 50 calories, then your body will remain in the fasted state. So, your coffee with a splash of milk or cream is just fine. Tea should be no problem either.
QUESTION: My one concern is that I will lose muscle mass (that I've worked really hard to gain) along with fat. Any quick recommendations for not losing too much muscle as I look to cut 15 pounds of fat? Or are my fears unwarranted? - Ryan
ANSWER: To put it simply: gaining weight (hopefully muscle) requires a calories surplus and losing weight (hopefully fat) requires a calorie deficit. It should be obvious that you can't have both of those at the same time.
As a result, if you're going to lose weight, then it's likely that you'll lose a little muscle along with the fat. Intermittent fasting comes in to save the day because it allows you to lose more fat and keep more muscle than you usually would.
In my experience, the key to maintaining muscle mass while dropping fat is to make sure that you eat enough high quality protein (and enough food in general). The basic rule of thumb is 1 gram of protein per pound of bodyweight. So, if you weight 150 pounds, make sure you get 150 grams of protein each day. If you want to boost that a little bit, up to 1.5 grams per pound, then that's fine.
QUESTION - I'm scared that I run out of energy, - is there something I can consume whilst fasting that will prevent this?
ANSWER - Ever heard of Bulletproof coffee?
COFFEE WITH BUTTER, MCT AND COLLAGEN Here’s what makes this drink so great: Prebiotics nourish your good gut bacteria Collagen Protein supports healthy skin, bones and joints Quality fats from grass-fed butter and Brain Octane MCT oil keep you full and focused Oh, and you still get to enjoy that delicious coffee flavor. Prebiotic and Collagen Proteins are flavorless and mix easily in pretty much anything. Check out the recipe below.
EASY PREBIOTIC KETO COFFEE WITH COLLAGEN PROTEIN RECIPE Start to Finish: 5 minutes
8–12 oz. brewed coffee
1 tsp. — 2 Tbsp. MCT Oil
1–2 Tbsp. grass-fed, unsalted butter
1–2 scoops Collagen Protein
Add all the ingredients to a blender.
Blend until frothy.
Pour into a mug and enjoy the whole-body goodness.