As I’m sure many of you can relate to, I did not enter January feeling the best I’ve ever felt about my body. Honestly, forget holiday weight gain—I hadn’t successfully lost weight since a stomach bug last May, and the whole thing was starting to feel hopeless. In 2019, I’d already tried a juice cleanse (painful, results gone within a week), and macro counting (exhausting! very difficult without professional advice on what to eat). So finally, I turned to intermittent fasting. I am in no way a nutritionist, and I cannot tell you whether IF is “good for you,” or give you a scathing review of whether or not the science behind it is legit. What I can tell you is that I had a tough 10 days, and a surprising set of results. If that’s enough for you, read on for my experience with intermittent fasting
What I Expected From Intermittent Fasting
If you’re interested in learning more about the science behind IF (intermittent fasting), or the different ways you can do it, I used these three articles as guides. Like I said, I’m not a nutritionist, and I truly don’t want my advice here to be the last word on whether or not you embark on a major diet change. Please believe me—it is a MAJOR change. I understood the merits of IF in two ways before starting. First, I learned that periods of fasting decrease insulin production and boost growth hormones—both of which mean nothing to me, but they apparently help boost metabolism, burn fat, and gain muscle. Second, by limiting your “eating window” (a term my friends would literally pay me to stop hearing at this point), you’re meant to limit overall calories (e.g. you can’t eat breakfasts anymore; you skip seven breakfasts’ worth of calories per week).
Have some objections to that second point? Yeah, me too—don’t worry, we’ll get there. But just to be clear with my intentions for IF: I wanted to lose weight. Not a drastic amount, especially not in 10 days; I know all too well that that weight just comes right back. But losing maybe 1, 1.5 pounds? If nothing else, just to prove that my body was still capable of weight loss after all the weird diets I’d put it through. So, I decided on a 16:8 routine (16 hour fast, 8 hour eating window), and set off on my 10-day journey.
Actual footage of me putting together diet plans and not shutting the f*ck up about it:
How Fasting Actually Felt
Despite most recommendations for 16:8 suggesting eating 12-8pm (or even earlier), I set mine from 2-10pm. First of all, I struggle way more with snacking at night than I do during the day, and I didn’t want to set myself up for failure. Second of all, I have a standing Bachelor date Monday nights, and no way in hell was I sitting through Colton’s journey for love without a healthy dose of wine and pizza. The first few days were mostly the same: I showed up to work around 10 (usually when I eat breakfast) and had unpleasant but bearable waves of hunger until 2pm. This included stomach cramps (worst when I woke up, or when someone ate a delicious-looking bagel near me), and a few headaches. Water and black coffee helped, but honestly more in terms of keeping me awake than making me feel better.
The first mistake I made that week? On Day 3, I went to a spin class at 8am (a disgusting habit I picked up in LA). Not only did I nearly die from hunger that morning, I forgot the parameters of my eating window and ate until 10:30pm that night. While I worried I’d messed everything up, and was starting to question how healthy it was anyway, I woke up on Day 4 “feeling LIGHT” (per my detailed notes). My stomach felt flatter, my digestion was good, and my hunger cramps were clearing up sooner. Everything seemed good. And then, as must happen to all diets, the weekend came along.
I was spending that particular weekend in Salt Lake City, crashing some friends’ ski trip. (I don’t ski, I just wanted to drink in a cabin for a weekend.) In preparation, I switched my eating window for the weekend to 4pm-12am. After all, if I was going to make IF my long-term eating pattern, it had to be something I could do while maintaining a social life. And my social life right now involves ingesting calories after 10pm. (I say “involves,” but really that’s all my social life is.) I also weighed myself Friday morning, but both of the scales turned out to be broken, and both told me I’d gained 16 pounds in the past two weeks.
So, even though I’d woken up Friday feeling light and lean, I spent most of that day questioning reality and trying not to eat my own hand. By the time I could eat at 4pm, my body went into full animal mode, terrified I would fast for another 18 hours at any moment. Basically, I filled the day with airport snacks, a pasta dinner, and bags of Cheetos and mini Oreos the Airbnb host had left behind. Yes, right up until midnight. Saturday and Sunday, I accompanied the non-skiing group to two massive brunches and fasted through both, for which I would like several medals. (Insta proof below.)
Throughout the weekend, I felt like the bloating and general gross-ness I’d kicked during the week was back—but mostly I blamed the type of food I was eating (processed garbage and desserts, yum), and it was more of an internal “yuck” than an “oh sh*t, these pants are not fun to button.” The final few days I focused on drinking sh*t tons of water, eating more real foods and fewer snacks, and bringing my eating window back to a reasonable range. (AKA Monday I ate 4-11; Tuesday I ate 3-10; Wednesday I could eat at 2 again.) But honestly, I never quite kicked the bloated feeling from the weekend and I was still freaked out by the scale disaster Friday. By the time I went back to regular eating, it didn’t come a minute too soon.
Pros & Cons I Felt On Intermittent Fasting
I would need a licensed professional to confirm or deny this, but I suspect that I messed up by making my eating window so late on the weekend. Like I said, I am a chronic night-snacker—which means I’ve read all the advice on how it’s the worst thing you can do for your body and how you’re meant to give your body 2-4 hours of not eating before bed. I’ve also been a yo-yo dieter for years, and heard rumors of starvation mode (when your body’s metabolic rate slows down bc it thinks you’re dying and need the food) if you deprive your body of calories irresponsibly. Again, IDK for sure what happened, but once I started eating from 4pm-12am it felt like my body panicked, shut down any fat-burning processes, and held onto whatever calories I did consume for dear life.
In other words, with a later eating window, my digestion slowed, my usual bloated feeling returned, and it quickly seemed like a terrible idea. And while my 2-10pm eating window had made me feel lighter after a few days, it had also allowed me to stop thinking so carefully about what I was eating. I would try to break my fast with a big, healthy meal, but I was way more relaxed about carb content, afternoon snacking, and eating desserts. As long as I stopped at 10pm, I was still technically on a diet—right?
Yeah, I wasn’t right. People who promote IF assume that you’ll eat fewer calories if given less time, but they’ve clearly never been to a timed buffet. I can’t say for sure whether I was eating more calories while I did IF, but I really doubt I was eating fewer (and definitely not on the weekend). And overeating with 16-hour breaks isn’t a diet: it’s just eating the same amount and giving you a better shot at digesting it properly. By the time I found a less f*cked up scale that Friday, I found I was two pounds heavier from the whole experiment.
BUT—and again I have no way of proving this—I felt like it was possible that part of that weight gain was muscle. I’m the kind of person who can (and has) temporarily gained two pounds from a large meal, and I’m very familiar with what that feels like. This weight gain, however, felt different.
To sum up my very scientific impression of how my body changed during this process, I felt like I was roughly the same size but less jiggly—like my pants were maybe a little tighter in the legs, but looser in the waist. It wasn’t my goal, and I still have five pounds I’d like to lose, but I’ve experienced worse results on more painful regimes.
Overall, would I recommend intermittent fasting, or ever do it again? Kind of! I would recommend trying a few different eating windows and seeing what works best for you, for sure. I might try incorporating a 24-hour fast once a week, since I’d had good short-term results with a few days of fasting. Ultimately, I think incorporating a couple fasting periods helped me shed some bloat and regulate digestion—but extending the fasts and confusing my body on when to expect food backfired. As much as I hate to say it, I have to accept that this wasn’t a “weight loss hack” by any means. If I actually want to see a lower number on the scale, I will have to consume fewer calories. Until then, I’ll be accepting tips on how the f*ck I’m supposed to enjoy an evening at home without eating until the second I fall asleep.
Images: louisabhaus, dietstartstomorrow (2), betches / Instagram
Cutting back on sugar is one of those healthy promises we make every New Year’s but never actually keep. We didn’t make it through Dry January, we haven’t been getting enough sleep to be properly functioning human beings, and we still eat all the fucking sugar.
With Valentine’s Day approaching and the inevitable sugar rush that comes along with it, let’s all vow to lay off the sweets before your doorman starts showering you with Hersey’s Kisses every time you walk through the door. We did some research to get started and we want to share what we found. Here are some tips to help kill your sugar cravings:
1. Have A Real Breakfast
We have some news for you: Iced coffee is not breakfast. Half of a Kind Bar is not breakfast. A stick of gum and a Diet Snapple is not breakfast. It’s been proven time and time again that by eating a filling breakfast of protein, fats, and fiber, you’ll be less likely to have sugar cravings throughout the day. Plus, by starting your day off feeling satisfied, you’ll be less likely to get ravinous at around 3pm and devour the entire jar of Peanut M&M’s sitting on your coworker Debra’s desk.
2. Eat Fermented Foods
Most people don’t realize your gut health has a huge effect on your sugar cravings. By eating fermented foods with good bacteria like kefir, sauerkraut, kimchi, and pickles, the live cultures will help manage any imbalances in your gut and will reduce sugar cravings. People might look at you like you’re a freak and/or Snooki, but if snacking on kimchi keeps us skinny, we’ll start buying this shit in bulk.
3. Skip The Splenda
…and all other artificial sweeteners. It’s pretty enticing to just dump a shit ton of Splenda in everything that tastes bland and healthy, but it turns out there’s a huge downside to calorie-free sweeteners: They make you crave the real shit. There’s a reason you want to inhale a 12-pack of Krispy Kreme donuts after chugging a Diet Coke, and it’s not just because you lack self-control. It’s because you’re drinking 12 ounces of fake sugar that makes you want real sugar. Start cutting down on sweeteners and you’ll crave them less and less over time.
4. Take L-Glutamine Supplements
Betches and L-Glutamine supplements are a better match than Chrissy Teigen and John Legend. These pills complete us, and we’re not getting paid by some supplement company to preach for them like a sketchy Skinny Tea Instagram ad. L-Glutamine has amazing health benefits for your body, and the two main ones are fighting sugar cravings and controlling your gut health and metabolism. Just don’t start posting “It works!” Facebook statuses.
5. Go The Fuck To Sleep
It seems like sleep is pretty much the answer to all of our problems, and it’s not just because we prefer to nap than to deal with real life shit. It’s been scientifically proven that getting more sleep allows your body to crave healthier foods, while getting less sleep makes your body crave fattening, sugary snacks. Do you think Gwyneth Paltrow gets that glowing skin from binge-watching Stranger Things until 4am? No. And it’s probably not from putting rocks up her vagina either, but that’s a different story. The point is, make sleep a priority (as if we have to tell you twice). It’s called beauty rest for a reason.