by livingdharmanow in Diet

For the past two weeks, I’ve been experimenting with Intermittent Fasting (IF).

I’ve read a lot of material about the benefits of IF, from Leo Babauta at Zen Habits to Matt Madeiro at Three New Leaves.

And after trying it out myself, I have to say: I’m convinced.

What is Intermittent Fasting?

IF is exactly what it sounds like: daily (or regular) fasting. You may eat only one or two meals a day within a narrow window of time.

You may start eating later in the day and finish eating earlier. If you wake up at 8am and don’t take your first meal until 1pm and your last meal at 7pm, then you are successfully fasting for about 18 hours every day.

The belief is that IF brings us closer to our roots and our ancestors’ eating habits. They couldn’t be guaranteed a steady amount of food every day, so their bodies adjusted to short periods of famine by burning fat reserves for energy.

My Experiences with Intermittent Fasting

After about two weeks where I’ve eaten only one or two meals a day, I’m seeing huge self-improvement in so many areas:

-better relationship with food

-eating only when hungry

-disinterest in eating junk food

-weight loss

-no muscle loss

-more energy

-less time spent every day on fixing meals/thinking about food

-more clarity/concentration

-spending less money on food

My body has quickly adapted to fewer meals. I’m not eating breakfast until 4-6 hours after I wake up. And I feel fantastic.

I used to wander around my house, eating when I was bored, and looking in the fridge for snacks just to have something to do.

Now I’m looking trimmer, I’m not eating junk food, and I’m only eating when hungry.

I’ll eat one or two large meals a day, so I’m getting required nutrients, but my caloric intake isn’t exceeding the calories that I’m burning every day.

Spiritual Benefits of Intermittent Fasting

Before I started intermittent fasting, I was eating 3 or 4 meals a day at socially appropriate times, even if I wasn’t hungry. After two weeks of IF, I’m able to recognize the signs that I’m truly hungry, and not just that my stomach is rumbling because it thinks it’s time for food.

I’ve also noticed a greater sense of smell, more energy, clarity, and concentration. My meditation sessions are more intense, and I feel better all-around because my body is lighter.

Less food means less energy spent digesting, so I feel alert, energetic, and focused. After I eat a heavy meal, I’m much more aware of my body and the feeling of sluggishness as I digest.

Intermittent fasting has helped me to become more mindful, more in tune with my body, and able to concentrate more as I meditate.

My mind feels clearer and sharper. Since I’m eating less, I also have less interest in eating unhealthy foods.

IF hasn’t just benefited me physically; the mental benefits are enormous.

How Do I Start Intermittent Fasting?

First I’m obligated to point out that IF may not be for everyone, and if you want the best benefit for your body, you might want to consult a doctor, nutritionist, or other person you can rely on for dietary advice.

Here are the steps:

1. Set goals for what you want to accomplish with your fasting practice.

2. Create a meal plan.

3. Start slowly.

4. Drink lots of water. Unsweetened tea and coffee can also help suppress appetite.

5. Don’t listen to your stomach, listen to your body. You’ll soon learn how to identify the true signs of hunger.

6. Set a window of time in which to eat. Don’t eat outside of that window.

7. Try not to think about food. It’s an unnecessary distraction. Focus on other things. Get work done.

8. Remember that you’ll be able to eat soon. If you feel uncomfortable, realize that it’s only temporary.

9. Eat healthy, whole foods.

10. Don’t starve yourself. Get all the nutrients you need.

11. Spend time meditating while you fast.

12. Start IF quietly: don’t feel like you need to advertise your experiment. There’s still a bit of a social stigma against fasting, and you don’t need to deal with other people’s questions.

13. Understand that when a hunger pang hits, it will be gone within minutes.

14. Know that within a couple of days, your body will adjust to your new eating schedule, and it won’t release the hormones that tell you you’re hungry as often. If you’re patient, you will succeed.

15. Have confidence.

Let me know how your experiments with Intermittent Fasting go! Leave a comment below or email me at livingdharmanow at gmail dot com.