Two weeks ago I started intermittent fasting. If you want to see why I decided to intermittent fast then you can check out my first post here. During this time I have been eating as I normally would, but have been adjusting the time that I will eat. I also posted what I ate during a random day this last week while doing IF which you can find here. It’s finally time for my second update, and what to expect after two weeks of intermittent fasting. This post is solely based on my experiences. Like I said in the first post, everyone’s body may react differently and there is no guarantee that you will have the same results. If you are wanting to do intermittent fasting and are unsure, make sure you talk to your healthcare provider and do the proper scientific research.
Disclaimer: I am not a healthcare professional. This is just my experience with intermittent fasting the last two weeks. Results may vary based on the person, diet, and any underlying conditions. Not all individuals should try intermittent fasting as I went over in my post last week, and if you have any concerns talk to your doctor.
What to Expect After Two Weeks of Intermittent Fasting
This week went much differently than last week. Last week I was feeling bloated and my weight remained the same because towards the end of the week it was my time of the month. This is totally normal for me and usually I gain weight during that time. I suspected I was going to lose weight this week when my weight had stayed the same and I hadn’t gained weight last week.
Before intermittent fasting, I weighed 156 lbs. I usually hover between 150- 155 so this was a pretty normal weight and not too far off from that. I am doing the 16/8 schedule where I fast for 16 hours and then have an 8 hour window for eating. The only exception for this week was on Sunday where I fasted for a little under 15 hours and had a longer than 8 hour eating window. Every other day I fasted for at least 16, but up to 17.5 hours. Some days my window of eating was shorter as well because I don’t usually eat late at night and sometimes decided to stop eating after a 5 hour window and then start fasting again for 16 hours. Since my 16/8 fluctuated, I didn’t have the exact same eating window everyday and was pretty flexible when I was feeling hungry.
Regarding my weight, I lost 4.5 lbs. When I weighed in this week, I weighed 151.5 lbs. I’m not certain that all of that was fat loss and I think that it could be due to a fluctuation in water weight. This is still within the range that I usually fluctuate in so I’m not entirely sure if this is weight loss due to IF. I am still going to continue my fasting since I am trying to get over this plateau. This week my hanger has also decreased, but I feel like I have lower energy and even brain fog.
How Intermittent Fasting Works
I didn’t explain this in my last post, but intermittent fasting works to help with the weight loss aspect in a couple different ways. The more obvious way is that if you have a shorter window to eat then you are consuming fewer calories. I haven’t been eating breakfast although I have been snacking more often in the afternoon. Although I’m not counting my calories right now, I’m sure my calories have been reduced on average.
The second way that intermittent fasting can help with weight loss is by affecting hormones and temporary changes in metabolism. Insulin levels decrease while fasting which increases fat burning. Human growth hormone and norepinephrine also increase during fasting which also aid in breaking down body fat for energy.
My Problem with Intermittent Fasting
One thing that I don’t like about intermittent fasting is the impact it has on my exercise. I usually exercise earlier in the morning, but I fast until the afternoon. In the mornings I don’t feel like I have a lot of energy to workout, especially because my go-to exercises are HIIT or running. I usually don’t work out on an empty stomach and I always eat something with protein after working out, as well. The last two weeks I feel like my energy in the morning while fasting has decreased.
On Sunday morning I decided to go for a run after putting it off in the mornings because I didn’t feel like I had the energy. By this time I’ve been fasting for around 12 or 13 hours. The problem with exercise while fasting is that it may make you lose muscle mass or not be able to build muscle without the proper post-workout nutrition. For this reason, it’s important to plan your workout around your fasting schedule (which I didn’t do on Sunday).
I felt like my energy during my run was lower while fasting which makes sense and after my run I took (vegan) BCAAs. It completely slipped my mind and I didn’t even think about how BCAAs break a fast. However, I was already contemplating breaking the fast anyways because I didn’t want my muscle mass to decrease and I wasn’t feeling the best after the run. So, I took this opportunity to take a day off from fasting and eat during the times I normally would.
Exercising While Intermittent Fasting
I have been working out less during my intermittent fasting because of the low energy, but I’ve read this is only temporary. For running, I think that a 5:2 fasting schedule (eating normal 5 days a week and fasting with only 500 calories 2 days a week) or alternate day fasting and running on non-fasting days would work better for those who run in the mornings.
Combining cardio or HIIT with fasting in my experience these last two weeks are the most difficult to adjust. Low intensity workouts or yoga and walking seem like better exercises to do while fasting.
The first two weeks of fasting haven’t been the most natural thing for me to transition to. There are well researched health claims unrelated to weight loss and I do want to continue with fasting for longer to make sure I’m giving it a fair shot. As for weight loss, I did lose 4.5 lbs so far which I think is a good start on those claims. I think that overall I’m still getting used to the change in schedule.
Based on my experience, that’s what to expect after two weeks of intermittent fasting.
My next update will be in two weeks, after a month of fasting. If you want to be updated on when I’m posting my next update, follow my Facebook page here. I share whenever I post so that’s the best way to get updated. You can also subscribe to my email list below.
Thanks for reading! Have you been doing IF? Comment below what you can expect after two weeks of intermittent fasting from your experience.