I haven’t answered questions over here in a while about the FASTer Way to Fat Loss and I’ve been chatting behind the scenes with ya’ll a lot about it. And I’m on my local news station this morning sharing all about the program and so it’s the perfect time. If you want to check out all my previous posts on the FWTFL you can see them all grouped together here! Watch my segment here!
Most of the questions I get about the FWTFL are mainly about the diet. But if you want more workout answers, you can read my workout Q&A here! So we’re really going to cover the eating plan here today. The FWTFL incorporates intermittent fasting, carb cycling, and tracking your macros. The program promotes living a gluten and diary free lifestyle but if those don’t quite work with your lifestyle or diet, or in my case, promote that restriction feeling, they’re not 100% mandatory. But I’ll share my side of that story in a little bit.
So, here’s the breakdown on all the different food/eating questions and some more info.
What is Intermittent Fasting?
I know, it sounds a little scary or intimidating but there have been so many studies on it recently and it’s becoming a very popular in the fitness and medical industries. I’m also going to share a few links to some articles below for you guys to check out as well. So, what is it? Basically it’s consuming all your food in a 6-8 hour window putting your body into a fasted state for 16-18 hours. How does that translate into my day? I just skip breakfast. That’s it! I break my fast around 12:00 – 1:00 pm and eat through 7:00 – 8:00 pm. During that window there isn’t a number of meals you have to consume or super specific things you have to eat, you just eat all your food during that window.
Personal pros and cons for Intermittent Fasting. Personally, I actually really love it. I find that I have more energy while fasted in the morning and it really uses my lunch to fuel my body throughout the day. I truly feel great when intermittent fasting and when I do have a breakfast meal for special occasions I feel sluggish and tired afterwards. I’d actually gotten into the habit of skipping breakfast or just eating a bar for breakfast anyway so it was a really easy transition for me. The hardest part is coffee. I’m a cream in my coffee kinda gal and anything over 50 calories breaks your fast. So, you can do under 50 calories of cream in your coffee in the mornings or, I’ve just learned to love it black! I’ll have a nonfat or almond milk latte after I break my fast when I’m really wanting a yummy coffee!
What is Carb Cycling?
We do 2 low carb days in the FWTFL and those days are paired with HIIT (high intensity interval training) workouts. Once we make it through those two low carb days we refuel with carbs for the rest of the week.
Personal Pros and Cons to Carb Cycling: Personally 2 days of low carb days is perfect for me! I actually look forward to them and love them! I get to consume more fats that usual, think nuts, nut butters, higher fat meats, avocados, etc. and then I really look forward to Wednesday when I can have my favorite carbs like fruits!
So Is This a Low Carb or Keto Diet? Nope low carb and diets and the Keto diet are low carb every day. Which is great if you can do it, but there is no way that is sustainable for me! So I’ll take 2 low carb days over 7 anyday!
What’s a Macro and How Do You Track It?
Macros are the breakdown of fats, carbs and protein in your food. So we track these to get the best combination for your body for the best “diet” or way to consume foods for your body’s best performance. We use My Fitness Pal to track everything. It’s a free app, it has lots of food already in the app and the ability to upload and save recipes which is awesome! It keeps track of your food and also gives you your macro breakdown.
Gluten and Dairy Free?! Honestly, this was the part that intimidated me the most! I stayed strictly gluten and mostly diary free on my first round. I slowly incorporated a little dairy back into my diet and realized my body has no problem with dairy but I have found that I really feel best without the gluten. So I’ve been sticking to the gluten free and only consuming dairy when I really want it.
So What DO You Eat?! Well, in short, you can eat whatever you like! The FWTFL really focuses on consuming real, minimal processed food as possible. So personally I eat a ton of veggies, meats, nuts, fruits, etc. There’s no real meal plan on this program which is nice. It gives you a TON of freedom to figure out what works best for you and for you to be able to eat what you like! If you don’t like salads, you don’t have to eat them! But learning what I like, what my body needs and learning to really put a focus on consuming the real, natural, un-processed junk has totally changed my life! If it comes from the ground or has a mama, you’re good to go!
What About Eating Out? I’ll be completely honest. I eat out more than the usual person. I’ve really tried to cut back, but Jared and I are on the go so much when we’re together we’re usually eating out. So you can do it. I try to skip on all bread and focus on salads or the meat and veggie options on the menu. There are definitely ways to eat healthy while out or on the go (that’s a whole post in itself)! And it’s nice that My Fitness Pal has a lot of restaurant meals in the app because you can plug in menu items before you go to better plan out your macros!
So You Don’t Meal Prep? No. I don’t. Would it make things easier? Yes. I SO WISH I could be that person but I just don’t have a regular enough schedule to be able to do that. The time I do it half of it ends up in the trash because something unexpected happens that week! I did share some of my easy 5 minute throw together lunches a few weeks ago if you want a peek into some of the things I just throw together when on the go. I am going to really try to work on meal prepping because it does help you plan and it takes a ton of the guess work out of your meals for the week! But if you’re like me and just can’t do it. Or can’t do it every week. No big deal. You can still make it on the FWTFL!
If you were maybe intimidated to start before or during the summer because of the inconsistency of your schedule with trips and such, I totally feel you. It can be too overwhelming to start something new when you know you’re going to be traveling and what not. But now that summer trips may be winding down and you’re trying to get back into a normal routine it’s the PERFECT time to start the FASTer Way to Fat Loss! I’d LOVE to have to you join me! If you need a little post summer kick in the pants, this is the program for you! You will love it! And please let me know if you sign up!
P.S. you can see my 6 week transformation in this post! This could be you in 6 weeks! Come join me!