Intermittent fasting has been growing in popularity ever since I started doing it back in high school, the year was 2018 sophomore year. I first heard about it on Youtube from a channel called Fledge Fitness, in short terms, they changed my life, and I’ll explain why in a bit. A question that always seems to come up when talking about IF, intermittent fasting, is how to incorporate protein powder if it’s even compatible. So I’m here to answer that, protein shakes intermittent fasting, can it work?
What Is Intermittent Fasting?
Where to start with intermittent fasting? There’s really so much to cover in terms of diets, studies, effects, benefits, times, but I’ll keep it as brief as I possibly can. Intermittent fasting is an eating pattern utilized to primarily lose weight or seek other benefits. Many people classify IF as a diet, but the truth is, when you’re fasting intermittently, you don’t change what foods you eat, just what times you eat them at. What do I mean by that? Well, for does of you who don’t know what intermittent means, just think of as intervals. Fasting in intervals.
There are two intervals in a day while intermittent fasting, an eating period, and a fasting period. They’re pretty self-explanatory, but you’re fasting period will be longer than your eating period, always. There are many, many times in which you can divide your two intervals. So many that they’re still coming out with so because of all the research being conducted. They’re three main ones that are considered the three main sure-fire ways of getting your goal accomplished.
I would call this the beginner step for starting intermittent fasting. This is where most beginners start there IF journeys, 14 hours fasting, and 10 hours eating. I personally did not start with this interval, but this is a great way to ease your body into the new fasting time. For someone who doesn’t fast, their bodies are most likely accustomed to eating 3-4 meals a day, breakfast, lunch, and dinner. Jumping into a harder eating interval will make them harder to sustain themselves and keep moving farther.
Starting out, the times you usually eat breakfast, your brain will tell you you’re hungry, but in reality, you’re not. It’s just that your body is expecting food, so it’s readying itself to receive food. This is why the first week of IF is always the hardest, your body is getting used to the fasting ordeal. After week one, it’s downhill from there. Not that you won’t get hungry here and there, it’s just way easier not to eat.
As the medium step in progression, this eating pattern is the most common, and some say, the most effective. I can vouch for this intermittent style because I used it and still do until this day. Yes, I still use intermittent fasting. Fasting for 16 hours and eating for 8 hours does seem a little challenging. To think that some people eat 6 meals a day to lose weight, imagine splitting that into only 8 hours instead of 24. Trust me, it’s much easier than you think.
This is how I split it up. I wake up in the morning and don’t eat my first meal until 11 AM, nothing before unless it’s water or anything without calories. My eating window, or eating period, lasts until 7 PM, the time in which I stop eating, and I don’t begin eating again until 11 AM the next morning. If you think about it, if you get the recommended 8 hours of sleep, you sleep through more than half your fasting hours. If you got to bed at around 10 and wake up at 8, you’ll have about 3 hours left until you can eat. That’s very manageable.
As the most extreme style of intermittent fasting, 20 hours fasting, and 4 hours eating, this takes a lot more discipline. If you were to use my example for fasting, you’d begin eating at 11 AM once again, but you’d stop eating 4 hours later, at 3 PM. That, for me, is a little hard to accomplish. However, just because it doesn’t suit my style of living, doesn’t mean it can’t suit yours. You can achieve significant fat loss fasting for 20 hours, as you may expect. Many people have found great success with such a short eating window, it just isn’t for me.
Throwing In A Protein Shake
Now that we have most of the basics covered let’s answer the initial question about protein shakes intermittent fasting. The answer is most definitely yes, you can enjoy your protein powder or shake during your eating window. The eating window is the only time you may enjoy your shake or any food for that matter. The fasting period is designated for time for absolutely no calories, not even one. Protein powder has calories, it may not be a boatload, but it’s still within the amount to break a fast.
The protein during the eating period can actually be beneficial, but for a particular reason that I can vouch for. There’s a diet people frequently combine IF with and achieve outstanding results when burning fat.
Yes, it is the Ketogenic diet or Keto for short. The diet revolves around to eat as little carbs as possible, cutting most of them out of your diet. The point of minimizing your carbs it to reach a metabolic state in your body called ketosis. You don’t know it yet, but ketosis will be your best friend. In short, ketosis activates when there’s a shortage of glucose in your body, due to little carbohydrates being consumed. Carbs are the first line of energy your body uses, once that runs out, what does it use? Fat!
Your body goes into your fat storages and starts using them as a source of energy until you eat again. The longer you fast, the more fat your body uses up to keep itself going. This is why although the 20/4 eating style may seem very difficult, but the results are outstanding due to all the time spent fasting. The fats are transformed into ketones, which is just turning them into suitable ways to get energy out of them. Intermittent fasting as turned overweight people into studs with raging six-pack abs.
My Side Of The Story
It’s nice to hear about the science behind how intermittent fasting works, but what everyone wonders about every diet, does it work? Well, let me fill you in on my experience doing IF. After listening to my fitness idol, Fledge Fitness, on Youtube, I started my journey in the summer of my sophomore year in high school. Before the summer, the most I weighed was 217lbs, and at only 5 foot 11 inches, I wasn’t the most fit guy. The journey was tough, took constant exercise, discipline in my eating pattern, and perseverance.
But in the end, it paid off. Coming back in my junior year, some people couldn’t even recognize me because of my body’s transformation. I weighed 185 lbs. It only took me about a month and a half to lose over 30 pounds. That may sound outrageous, unattainable, and unhealthy, which is what I thought. But here, two years later, at the same weight, I’ve never looked back. I’m very thankful I started intermittent fasting, and regret I didn’t do it any sooner. Apart from the fat loss, I took a protein powder to begin leaning up a bit and start filling up my muscles.
The combination of a protein powder, consistent resistance training, and a decent amount of sleep, I could put on some substantial muscles. You think you look the same until people see you, and recognize that you look different, in a good way. The compliments you receive absolutely boost your confidence through the roof and make you want to keep going. It goes to show that all your efforts were not in vain, but for success. I’ll give you the video that inspired me, from my idol Fledge Fitness.
In conclusion of protein shakes intermittent fasting, yes, it is very possible to incorporate them. They must be involved during the eating period, and not the fasting period. Many protein powders are low in carbohydrates, such as the ones I used during my IF journey. They keep you in ketosis, and apart from that, protein is very filling, so expect to not even be that hungry during your eating period. Many do not know that protein is the most filling macronutrient, considering your drinking a shake of pure protein, it’ll fill you up quick. I’ll have a link below to a review on the same protein powder I used, still to this day, while intermittent fasting.
Got any questions? Leave them down below, along with any comments you may have!