Diary of A Mini Fast
What's this? My play by play through the day of a mini-fast a la Eat Stop Eat.
That means 24 hours max, dinner-to-dinner, a couple of times a week for me. I've been in this habit for the past 6 months, and have had numerous requests about how a day like this goes, which has prompted this blog entry PLUS the soon-to-follow "Mini-Fasts: A Six Month Report!"
I've found the IMF (intermittent mini-fasts as I call it) to be a very positive experience (more on that in the 6 month report).
Here is my post-by-post experience – with a few embellishments!
5:00 a.m. Awakened early this morning with the thud of an animal on the front porch (we thought it might be our long lost dog! 
but no….), turned out to be a cat (we don't have a cat) and back to bed for a few more zzz's
The rain had started early, and it was just so cozy to snuggle in for a little while longer. Up at 6:30.
8:06 a.m. computer check-in, blog posting and readying for walk in the early morning drizzle.
9:45 a.m. blog broadcast SENT, time to brave the rain and fog. Glass of water, empty stomach, great energy!
From there it was off to a morning walk, then back to a hot bath
12:00 Noon, back @ work writing; lots of work on computer today, readying Modules for Woman's Fitness BluePrint group coaching program as well as other documents. It's so foggy outside that it is a good day for indoor work!
1:00 p.m. light hunger, made some green /fennel tea and a quick T-T Twist stretch, ready to go! Writing and client coaching calls all afternoon. Need to organize office!
1:33 p.m. listening to audio of my teleclass interview with fasting expert Brad Pilon of Eat Stop Eat fame. The focus of this particular interview was the psychology of short fasts.
3:17 p.m.; readied rice cooker for dinner; finishing writing project; dinner a short 2 hours away! Chill the red! Did 10 "glamour squats" ( my name for "prisoner squats", sound so much more – well, glamorous!)
This afternoon, concurrent with my Twitter tweeting and Facebooking about the mini-fast experience today, I'm writing "Mini-Fasts: My Six Month Report". Yes, 6 month of mini-fasts under my belt! I see no reason not to continue.
I DO find, however, that this day I have been more conscious of hunger than ANY other day of fasting over the last 6 months. And I know exactly why – my attention has been upon reporting in about it all! Usually, I'm busy with projects, writing, coaching, and even doing a workout so I don't think about it all so much. THIS experience is different! In that way, today is not a typical fast day – the steps are the same but the process is different mentally.
4:15 p.m.: punched "cook" on the rice cooker for start, laced up and we're off to a pre-dinner stroll through the woods.
5:00: the grains are almost ready!
Put the veggies on to steam, poured glasses of GreenBridge Organic Zinfandel, and prepped
Progressed to mixed greens of arugula and romaine with Italian dressing, then on to quinoa with 
…and a chunk of dark chocolate for dessert!
The Mini Fast process sharpens the taste buds, dinner on these days is ultra-enjoyable!
How's your experience? Share if you like in "comments"!
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Comments on Diary of A Mini Fast
I haven't tried a mini fast yet. Scared to I guess. You hear so much about needing to constantly refuel your body by eating 5-6 times per day so the thought of mini fast seems to go against the grain for me. I will have to give it some more thought.
Katherine,
I know, I felt the same way for SO so long…and I think you have known be for awhile, so you probably well know!
Reading Brad's book (linked in my post) made the difference, and now he and I have had several conversations and have become friends as well as colleagues – I credit his work with having me take another look.
Thanks for your post Katherine!
Lani
Hi, Lani!
I have been doing 2 mini-fasts a week for the past 3 weeks….and so far the fast days are pretty easy….what I am struggling with is the other days, especially the day after, wanting to eat more than usual. Do you experience this, or have any suggestions?
Hey Mrs. MK,
What about making sure you have a solid and substantial breakfast the following morning that is yummy and gives you great satiety? Then you can
be satisfied and proactive from the start.
Though slightly hungrier, it may not be enough to offset the calorie deficit you are experiencing on fast days, if, IF it is body recomposition (fat loss) you are after. There are other benefits of the fast that may be your priority – yes?
Lani
Lani,
So, if you are doing a 24 hour fast from dinner to dinner, does that mean (for example) that you eat an early dinner prior to say, 6pm, then don't eat until 6pm the following day?
I can't see just eating breakfast/lunch and then not eating until 6pm the next day. I guess if I did that it would be longer than 24 hours!
Thanks,
jc
Hi jc,
Yes, you got it! So for myself, I'll finish dinner on Sunday night, then fast through the next day until dinner Monday. I don't even sweat the exact hours. Sometimes it's 22 1/2, sometimes it's 23….the benefit is in pushing past the 16 – 18 hour mark (to raise HGH levels as well as inspire release of fatty acids) as well as in the overall calorie deficit (that is if you are interested in fat loss) – I'd have to refer to my text to get the hours just right, but you get the idea – it is more a range anyway.
I prefer dinner-to-dinner because it makes that dinner so festive on fast day, you don't have to go to bed hungry, and a variety of other reasons.
Hope this helps and thanks for your question!
Lani
I like that you are journaling about the times that you eat. It makes the process seem more doable. My appetite is going through some changes after surgery and I have done a couple mini fasts and been fine.
Hey Linda!
I'm glad to find it helpful; I know I always benefit when someone else models or demonstrates an activity or process that I am interested in – it gives you a chance to kind of try it on.
Hope you are on a speedy road to recovery from surgery and that you are OK. Thank you for coming in to comments!
Lani
Lani,
You said that you have a lot of energy on your "fast" days. I am wondering, I know that you like to do weight supersets and cardio interval bursts. Would you do these kinds of activities on fast days? I have always heard that after lifting weights you need to feed your body protein so that your body does not feed on the muscle you just built up. Is this true? If so, would you do a T-Tapp workout or just go for a walk on your fast day? Thanks.
I like your conversations. I am going from after breakfast 09:00 till about 09:00 next day for breakfast.
Did you read Brads book on protein?
Nils
Katherine,
Honestly? I just treat a fast day like any other when it comes to my activities and exercise.
The fuel supply for our exercise and other activity is drawn from several sources, most predominantly from stores in our muscles and liver, and some bodyfat reserves, as well as other biochemical processes.
And any "protein" eaten needs to go through the digestive process before it can be utilized for any of the repair and rebuilding process. This means that making sure that we eat enough over the course of the days – and do NOT have a build up deficit of calories and nutrients in general – is what is important. It is not necessary to eat extra protein for the recovery and repair after our workout, it is not that immediate. It can be a good time, however, to replenish muscle and liver stores with quality food in general.
Hope this helps and takes away some of the worry and care! It is really simpler than we may have been led to believe.
Thanks!
Lani
Nils,
Yes, I've read Brad's protein book and think it is excellent material. Have you read it?
As a matter of fact, right before its release I conducted a TeleClass with Brad about same – you must have missed it! I always keep readers informed about these events via my weekly Ezine, if you want to be sure to know what's on the calendar in the future.
But not to worry, you can find the audio linked in the sidebar at right, the intro and then the content of the call with Brad itself. Excellent information and many book details!
I'm glad you enjoy the articles here and thanks so much for coming in to comment!
Lani
What is the best time to eat when you workout in the morning? I have heard that a "tip" is to not eat before working out so that you burn stored fat, but you also hear that you should have a little something an hour before working out so that you have the energy you need for your workout. What is best? And if you are supposed to eat before a workout, how much? and what is the best type of food? Thanks.
Katherine
Hi Katherine,
I know there are those who say you should exercise first thing in the morning so that you can "burn stored fat". Keep in mind, of course, that the fuel for your exercise always will come from a variety of sources, including fat and via glycolysis of energy stored in your muscles and liver. It's a matter of degree and ratio.
What matters ulitmately is the overall energy balance that results in stored calories being utilized or new calories being stored. So if someone exercise early to "burn stored fat" but eats later to make up for them, it's a wash. Thus, the rationale of "burning body fat" is not really making any difference in the big picture.
I have not been convinced that timing really makes a difference in this regard. It may be that those successful with it are also otherwise creating a calorie deficit, or negative energy balance, that is delivering results.
With that in mind, I usually advise people to keep it simple. Structure your exercise with purpose and eat overall in a fashion that supports your body composition goals. Together, they will get you where you want to go.
Lani
Hi Lani-
Im a TTapper and wondering if ESE will work if I choose to only do TTAPP and not work out with weights.
Thanks!
Hi Kristen!
Yes! As with any resistance work, as long as you are creating enough of a challenge for your muscles to have a degree of overload that builds and protects muscle, you're good to go.
Just be sure to work hard!
Thanks for coming by and commenting!
Lani
Hi Lani,
I am doing my first fast today. You said that typically you don't even think about the fact that you are not eating. Well, I must spend a lot of time thinking about food because I sure have been aware of my lack! I am doing pretty good – around noon I started to get the shakes but then it stopped. I don't feel like I have any more energy but I also don't really feel like I have any less. I decided to fast on my "rest" day so I just went for 3 mile walk. I am not brave enough to do it on my "workout" days of weight supersets and interval cardio. I haven't read Eat Stp Eat (can't afford it right now) so is there anything that I need to be thinking about before and after a fast? Thanks for all of your great tips and advice.
Katherine
Katherine,
Honestly, reading the book was a big influence in me being able to take a new look at this, as I've said before, and got my mind going in a new way during the experience.
To clarify, it's not that I don't think of food at all, it's just intermittent and manageable. I would say the number one thing that helps is to stay productive and busy! It's really not a very long period of time, after all. And there's always dinner and no day that you don't eat!
As far as helps, plan your "break" in a way that will allow you to ease into your meal. If dinner, you can start with some crunchy veggies that will help you start to satisfy, I'll do that while prepping dinner sometimes. If you enjoy wine or other beverage, you can sip on that. The point is to allow your body to slowly come into enjoying your food, savor it – it wil taste really good! And you may feel fuller sooner, so pay attention to that, too – it varies.
I hope overall it is a good experience for you. Don't be wedded to the 24 hours at all costs! Not necessary, you can relax into it a little.
Hope this helps, let me know how it went!
Lani
Hi Lani,
Well, by the time I was pulling dinner out of the oven (fish and veggies) I was ravenous and I felt weak and shaky. I think I only did the fast for about 22 hours because I had an appointment last night and needed to eat before I left. Even though I know I ate enough I did not feel satisfied.
Then when I go home from my appointment I was again ravenous and couldn't seem to get my stomach to feel full (I had some popcorn and a piece of homemade – with freshly ground flour – cinnamon toast).
This morning I woke up with a migraine. I am not sure if the migraine was related to my fast or not.
Do you have any suggestions on how to make my next fast a bit more successful? Should I be doing anything differently the day the fast starts?
For right now I only plan on fasting once a week and I will see how I do. Maybe the next time I fast I should only fast for 18-20 hours and then work up for the 24. Please let me know what you think.
Sincerely,
Katherine
Hi Katherine,
As I've suggested before, DEFinitely make your next one shorter – on purpose! Try 16 – 18, and let it go. This is NOT something to push, and it isn't necessary anyway, it will just backfire!
Have a good dinner the night before (sometimes what we eat prior has an effect, just like always!), drink beverages of choice and lots of water, and stay busy. And when you get a chance to get the book, it will help with your mindset, too!
Hope this helps! We'll get there!
Talk soon,
Lani
Thanks Lani!
I will definitely take your advice to make my next fast shorter (16 hours) and then add hours as I feel ready. I guess the idea is to just deprive your body for a time?
When you say drink beverages of your choice does that mean tea is okay but maybe don't put the milk in it? I would assume that fruit or vegetable juices are not, is that correct?
I appreciate all your advice and the research and experience you give us!
Sincerely,
Katherine
Katherine,
First, change the thought and idea of "deprive"! I would recommend snooping around on the internet for more about other benefits of short fasts – there is actually a lot out there! Your mindset makes a difference.
The idea is to have no calories because of the hormonal profile that is created. Also, they will stimulate your appetite (more hormones) which is counter productive.
Without digestion taking place, our bodies can turn to elimination which has its up side (detox and rest) and downside (you experienced a headache, which I think is related to same). I think that barring medical circumstances, and if our bodies are generally well fed – both energetically and with nutrition components – that we should be able to easily draw on our liver and muscle stores and short fasts should not present a problem. Being recovered from feast/famine cycles (like years of dieting) is a big help, too.
So, keep looking at new perspectives and remember how many people and other animals do not get fed as often as many of us lucky Americans
without the luxury of choice we have! And we can continue to see if this works for you!
Lani
Hi Lani,
I did another fast yesterday/today. This time I was aiming for 16 hours (at your suggestion) but because I was out running around I ended up fasting for 18. I did have a bout of shakiness but for the most part this fast went really well. I think I will stick to the 16-18 hours for a few weeks and then slowly add another hour or two. I actually sort of enjoyed todays fast and I kept busy this morning so not eating wasn't a big deal.
Katherine
Katherine,
Sounds like it was a great choice for you to cut back on the hours. Really, enjoy the process and keep it easier and see what happens!
Thanks for coming by to share,
Lani
Hi Lani,
I have a possibly delicate question for you. Do you find that after a fast you have more bowel movements than normal? I have fasted 3 times now (1 for 22 hours and 2 for 16) and a couple of days after each fast I find that I have more movements than normal. Is this just my liver cleaning out? If so, then I guess this is a good thing? Sorry for the delicate topic. I hope you had a Blessed Easter!
Katherine
Hi Katherine,
Well, this sounds like a good development, wouldn't you say? I can't say whether it has anything specifically to do with the liver BUT it has been my experience that elimation and other systems are "tuned up" with the fasting process. It may be that the rest of peristalsis during the fast period creates a more responsive system? Must look into it!
Thanks for the comment and no problema – pretty safe to ask just about anything here!
Lani
hi Lani, I'm intrigued by the idea of a mini-fast. I might ease into by having only grapefruit for breakfast, carrot or squash soup for lunch and a fruit salad for dinner. I think it's called a *Daniel* fast. If I end up trying it, I'll let you know how it goes. I love the way you write…your energy, your videos. Call me a fan! — Carole
Hi Carole!
Gee, thanks!
And a tip on the min-fasts – actually, its easier if you have nothing rather than small meals. You know why? As soon as you have something calorific, your body releases insulin which can inspire hunger, making it more difficult! There are other reasons behind avoiding insulin release during mini-fasts, such as release of human growth hormone, release of fatty acids for energy, and increased insulin sensitivity.
So, if mini-bites sounds like a good start for you, don't let me me stop you – but I wanted to give you some inside tips to assist.
Thanks so much for coming by for some talk! Time to visit topless Muffins – I try to get there every day!
Lani
Hi Lani,
I am a type II diabetic taking Metformin 500mg once a day. I was wondering if the fasts or mini fasts would be suitable/safe for me to do?
I am currently on the Lighter Life weight loss programme and have lost 8lbs in my first week. I always used to have a decent level of fitness and a reasonable physique and would like very much to return to this.
Any information would be gratefully received,
Teen.
Hi Teen,
When it comes to any diabetes, it's best to work with your health care provider when it comes to playing around with your diet. Have you spoken with them about same?
If you are working with a structured eating approach to manage the type II, perhaps they will be able to put their head together with yours on engineering in some mini-fasts, if they believe it might be beneficial.
8 lbs in a week? Oh my, that's a high number for 7 days. It is common to drop a lot of fluid initially, especially depending on what the content of your diet is.
Let me know what doc says, I'll be very interested! Incidentally, I presented your question to Brad Pilon, my resident fasting expert, and he suggested the same – talk to doc.
Thanks for coming and commenting here at my blog Teen!
Lani