If you’re like me and have been dieting for a while, you’ve probably experienced what I call dieting burnout.
Burnout happens when you realize your diet is going to be too hard to maintain as a lifestyle, or, you’ve tried so many diets you’re tired of trying.
Burnout is what I’ve been experiencing.
Our bodies adjust themselves over time. Eventually, what once caused weight loss will become the norm. Our bodies will accept that this is how we eat now and stop losing weight.
On top of that, I’ve had several injuries and surgeries that I’ve been recovering from. I’ve been sitting on ice packs for a long time trying to get everything to heal. Sitting isn’t good. It caused me to gain all the weight back I had lost.
I finally feel like I’m regaining control of that. One thing that has helped me is Bulletproof Collagen Protein supplements combined with anti-inflammatory food. It helps with pain and body aches and encourages your body to heal.
Because of all of these issues, I’ve spent the past few years not liking food, dreading to eat, and wishing I could trade my body in for another one.
I’ve tried everything I can think of to keep the weight off but I’m tired of keeping up with my macros, only to see the scales move up and down, consistently gaining back what I’d lost.
Can I get off the rollercoaster now?!
If you’re like me and feel like you’re hitting your head into a brick wall with dieting, I want to share something I’ve discovered.
We can diet without going hungry!
The keto diet is one of the best ways to lose weight without going hungry. Unfortunately, some people like myself can’t do keto long-term due to certain health issues.
I also felt that I was missing out on nutrients and benefits that my body needed, such as what comes from complex carb superfoods that aren’t allowed on keto.
I tried Keto cycling but it was too inconsistent. Other diets stopped working after the initial 5-6 pounds, which I gained right back.
There are many diets out there that are good for weight loss. These include the keto, low-carb, Mediterranean, Five-Factor, and Paleo diets, among others. I’ve tried most of them.
Losing weight initially isn’t the problem with most diets. The problem is maintaining or continuing the weight loss. Nearly everyone I know that has lost weight on a diet, gained it right back.
On all of the diets I’ve tried, fasting (restraining from food) is the main part of dieting that worked for weight loss.
During my efforts of trying to figure out how to fast without my body kicking me for it, I’ve come across something wonderful. Fasting can be done without hunger.
The secret is in your dietary habits.
Changing Your Habits
Whether you’re eating or not, your metabolism is constantly working.
If you overeat or undereat, your metabolism may slow down. You may lose energy and muscle mass if you don’t eat enough. Over and undereating both can cause chronic inflammation and health issues.
Everyone has their own delicate balance between too many calories and not enough. Most people can burn up to 2000 calories per day, without even trying.
Short-term fasting offers a wealth of benefits for the body. It is a great alternative to dieting. If you don’t want to keep up with your macros (protein, fat, and carb count), you can simply cut calories.
Keeping up with how many calories you eat is the easiest way to diet and lose weight. Fasting makes cutting calories even easier.
No matter what type of diet you’re on, limiting your calories is necessary for weight loss.
If you have a hard time fasting, I have answers for you! 👇🏻
For some people, fasting is hard. Mostly because they don’t know how to do it in a way that doesn’t cause extreme hunger.
Many people never reap the health benefits of fasting because they don’t understand how to eat healthy when they do eat.
You can’t eat a fast-food burger meal, go without eating for the rest of the day, and expect to be truly healthy. Most fast food isn’t nutritious enough to help you endure fasting.
According to McDonald’s website, a Big Mac is loaded with 80 mg of cholesterol, 550 calories, 30 grams of fat, 45 grams of carbs, 11 grams of saturated fat, and a whopping 1010 mg of sodium (that’s 44% of your daily value in one burger).
And, that’s without the fries or soda.
Fast food is highly processed with a lower nutrition count. What our bodies need is nutrition that comes from organic food.
Fasting For Too Long
Fasting isn’t something your body can maintain long-term. It only needs to be done on an occasional basis, even if you understand how to do it correctly.
Fasting needs to be combined with eating well-proportioned healthy calories, such as what comes from fruits, vegetables, and proteins. Making sure you are getting enough vitamins and minerals from your food is extremely important.
You may lose weight during long-term fasting, but it might be weight you shouldn’t lose.
Long-term fasting can cause your body to go into starvation mode and can result in muscle wasting. Pounds will fall off the scale, but this is unhealthy for your body because you lose much more than fat.
Based on the research I’ve done, you can safely fast for up to 24 hours before your body causes muscle wasting, but I don’t recommend pushing the limit. 12-16 hours should be sufficient for weight loss purposes.
After a fast, it is also important to eat the right food rich in nutrition such as complex carbs, whole grains, salmon, liver, blueberries, or broccoli. Food high in vitamins & minerals is essential to good health.
Or, if you’re on the keto diet, it is extremely important to supplement with bone broth and other healthy nutrients, vitamins, and minerals or else you will miss out on key nutrients.
The best way to not go hungry during a fast is to make sure you replace your food with healthy substitutes. You can do a controlled fast and keep the hunger pangs down. If you’re hypoglycemic, a controlled fast may be your only option.
Fasting Through Carb-Limiting
The keto & low-carb diets mimic fasting through carb restriction.
The problem with fasting or extreme low-carb dieting is that most people tend to fast too long or go to an extreme with their carb limits, causing themselves to miss out on important key nutrients their body needs for energy and good health.
The lack of nutrition then causes them to be so hungry afterward, they overdo their calories or try to make up for the carbs or nutrition they missed. It is a vicious cycle that I’ve fallen victim to many times in the past.
This causes a lose-weight/gain-weight cycle where you’re not getting ahead. Last year, each time I lost weight, I gained it right back.
I wasn’t supplementing my fast and I was going much too long without eating. I didn’t have the energy to make it through a workout. My sugar would drop and each time it did, I would end up feeling like I was starving.
I’ve been studying nutrition and tweaking my diet for 4 years now. I finally feel like I have a better understanding of how to develop a ‘well-balanced‘ diet for what my body needs.
I have no food guilt because the food I’m eating is healthy for my body. I also don’t have the emotional highs and lows of dieting because I am not forcing my body to feel hungry all the time, or go without the nutrition it needs.
I do intermittent fasting on occasion but I no longer feel the need to starve my body to get the results I want.
My point is, you have to find what works for you. Stick with it long enough to accomplish your goals but don’t be afraid to tweak things a bit. And, for goodness sake, don’t be afraid to eat.
Food Isn’t the Culprit
Eating food isn’t what causes a person to gain weight. Our bodies require food to live.
Eating the wrong food, too much food, an unbalanced diet, or an unhealthy lifestyle is what causes weight gain.
Stress causes weight gain.
Health issues can cause it.
Bad habits can cause it.
Inactivity can cause it.
Poor nutrition and a lack of understanding of how to implement your diet can cause it.
But eating doesn’t cause it.
Your body was meant to live off food. Healthy, ORGANIC food.
Roller-coaster-ride dieting isn’t healthy. It isn’t the answer to weight loss. If you’re tired of dieting, fasting may very well be your best answer.
Some people can’t do an extremely low-carb diet. Any way you balance your macros, the most important thing to focus on is your calories. You can eat complex carbs, good fats, a good amount of protein and still lose weight.
A calorie-restricted diet that focuses on eating healthy organic food is the best choice of all diets, in my opinion. If you focus on getting enough healthy complex carbs that help you stay full longer, superfoods that contain vitamins and minerals to give you the energy to work out, and keep yourself active, you will be able to fast your way into weight loss.
You can’t go wrong with a well-balanced diet.
How to Fast Without the Hunger
As a general rule, your body can handle up to 50 calories and remain in a fasted state, if you live an active lifestyle. You can eat as often as every 2-3 hours as long as it is a tiny portion (about a handful of food). If you go beyond this it might take you out of the fast.
The following food items are examples of what can be consumed while on a fast:
sunflower or flaxseed
almonds, pecans, walnuts, and hemp seed or oil
organic bone broth
unsweetened almond milk
green tea sweetened with monk fruit, stevia, or 1 tsp of honey
coffee with MCT oil, 100% unsweetened organic cocoa, fiber, or ghee
small fat bombs loaded with healthy ingredients
We should be focused on learning how to create a well-balanced diet.
My goal is to help you feel great and lose weight without the dieting highs and lows. The key is to find what you can sustain long-term. Tweak your lifestyle and diet until you get it right but don’t go through constant diminishing changes where you starve yourself.
Losing weight is great, but it isn’t beneficial if you can’t maintain it long-term. I encourage you to not give up until you find what works for you.