After my stint with alternate-day fasting, I decided that regular 36-40 hour fasts were too extreme for me. However, I’ve found a sweet spot with 24-hour intermittent fasting! I’ve watched videos by Dr. Mindy Pelz who’s a big advocate for 24-hour fasting and decided to give it a try and it’s working really well, I’d say!
A little back story. Since January 4, 2021, I’ve been on and off keto as usual, but this is the longest period I have ever been on. Usually, I go off plan and stay off for weeks to months at a time, then go back on for only a couple of weeks. This time, I have managed to go off plan for short periods only, like road trips with friends and family or eating out occasionally. I’ve been seeing huge benefits to this.
It’s made me realize that I don’t have to be completely strict or be completely afraid of carbs, to lose weight. And I love that! It’s really made me feel like I can stick to this as a lifestyle and reap major health benefits, while still having fun and enjoying carbs and even junk food when out having fun.
Of course, this cannot be too often. This is where people usually mess up. They go off plan every single weekend. I’ll be doing a video soon on how I stay on plan on weekends out because while it’s ok to splurge every now and then, it’s also important to know how to stay on plan when out having a good time.
If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.
24 Hour Intermittent Fasting
So I’ve found a really good schedule that’s helping me to get back into ketosis when I do go off plan. My eating schedule tends to look like this:
- Mondays: Eat breakfast/lunch, close my eating window at noon. Fast till Tuesday
- Tuesday: Break my fast at noon to complete a 24 hour fast, eat two meals, close my eating window at 6pm
- Wednesday: Break my fast at noon to complete an 18 hour fast. This is an OMAD day, eating only one meal between 12-2pm.
- Thursday: Break my fast at 2pm to complete another 24 hour fast. At this point, my blood ketone monitor usually confirms I am back in ketosis. I close my eating window at 8pm Thursday night.
- Friday: Break my fast at 2pm for another 18 hour fast.
You can see that I am pretty much alternating between a 24 hour fast and an 18 hour fast, thus me calling this my modified version of alternate day fasting.
It’s been working out splendidly for me. When I get back into ketosis, I try to stay there for at least 2-3 weeks before I break plan again, giving my body the chance to become fat adapted. This makes it easier to get back into ketosis each time. I did a video explaining my plan in even more detail.
If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.
24 Hour Intermittent Fasting Before and After Pictures
Here are the pics! The proof is in the pudding. These after pictures were taken this June 2021 on the beautiful beaches of Negril Jamaica.
Look at that back thoooooooo! Make sure to follow me on Instagram!
I am still working on my arms and my stomach. I am about 20-25lbs away from my goal of 140lbs at this point. I am enjoying the journey and have finally stopped beating myself up at the slow pace of my progress.
Sure, I could stop going off plan so much and reach my goals much quicker, but that would be incredibly difficult for me and may end up in binge-eating at some point.
It’s my intention to hit my goal weight in November for my birthday. See how much time I’m giving myself to lose 20lbs?
That’s because I am taking the time to make sure this becomes a lifestyle and not a crash diet. I want to eat this way for the rest of my life. Mostly keto, lots of fasting, a little off-plan every now and then. I am confident I’ll meet my goals with this new lifestyle.
Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery lists to get you started. Want the 5-day meal plan for free? Get it below when you enter your details.