Mind Blowing Changes – Transitioning From 3-2-1 Meals A Day

Today’s topic covers some of amazing things I have noticed after fasting for almost 5 months. When I started fasting I started with a fasting to eating ratio of 16:8 hours. My fasting to this day allows for 2 cheat days on Friday and Saturday which coincide with when I do social stuff or when I am working abroad. One thing I have noticed as my daily intake becomes more regulated and weight loss continues are fewer meals per day. Originally I was eating three meals a day with snacks. Within time that dropped to just having two meals a day with no snacks. Now I have arrived to occasionally one meal a day and a snack. What is interesting is that I am now positioning the one meal a day after my cheat days which seems to be working great!

Total Appetite Control – Exiting The Glucose Roller Coaster

Whats going on physiologically now that I am down to just one meal a day? It’s really odd that I was nearly consuming nearly 3000 calories a day to what I am now guessing to be somewhere in the 800 calories a day range? That is a remarkable reduction of nearly 2200 calories a day!  One reason that comes to mind is that I have leveraged the use of insulin and appetite control with glucagon and ketogenesis. Translation, keeping blood sugar and insulin low and using fat as a primary energy source.

You may be wondering how I feel and the answer is just fine. I never thought in a million years that I would be able to go from 218 to 177lbs so effortlessly but I have by simply using some strategy and a tiny bit of planning.  Make no mistake I am not out everyday running marathons.  Perhaps I should be trianing more or exercising with greater intensity but if your schedule has your back against the wall, there are alternative to cutting or mainting your weight without exercise.  To be honest it seems easier to do it without working out but let’s not get cocky.

One Meal A Day – Making Each Calorie Count

How is it that I can only be eating one meal a day and still feel fine? Sure I mentioned a lot of that has to do with insulin and blood sugar control and using fat as an energy source but the other part has to do with food choice. The way I see it, if I have to choose one meal a day it has to be packed with of vitamins, minerals, fiber and fats. If you guessed I have a salad with some lean protein selections then you would be absolutely correct. The past few “one meal a day” have shapped out to look something like a bed of leafy greens, cup of broccoli, shredded carrots, mushrooms, cucumber, one hard-boiled egg, 2 ounces of chicken, and a creamy vinaigrette. I’m finding the creamy vinaigrette provides a decent amount of fat to keep me satiated.

I don’t think I could consistently just eat one meal a day and for me it does seem extreme. As I mentioned before, I do cycle the one meal a day fasting days usually on Mondays and or Tuesdays when I feel like I want to detox from my “cheat days”. Once Monday and Tuesday are past I usually resume the two meal a day plan until Friday or Saturday cheat days return. Again the beauty of intermittent fasting is the flexibility it has if you can stay disciplined and focused.

It’s perfectly OK to let yourself have those days of excess if the occasion is right but after a few months of fasting I have found that my body appreciates not being bloated and inflamed from high carb choices, alcohol and sugary food. Within time I have found I have developed a new baseline normal that has led me to a new standard of how I want to feel a majority of the time. Food for thought!  The old “I feel fine” has been replaced with I feel very good bacause I love how I look and feel which is the reason for intermettient fasting in the first place.

If you have any questions or comments please leave them below and I’ll do my best to get back to you as soon as possible!

Author: John P

John is an avid bodybuilder, runner, cyclist and nutrition enthusiast. He obtained his Bachelors degree in Kinesiology with an emphasis in Exercise Science in 2000 from California State University Sacramento. He has personally trained clients for over 10 years and has training certificates with both NSCA and NASM.

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