I’m entering week four of the Faster Way To Fat Loss Program, and wanted to do a blog post at the mid-way point. I feel like I have a good understanding how it works now, and I’ve been getting so many questions, so wanted to answer those as well. Another round is starting soon! You can register here – if you do, let me know! We can do it together, I’m going to be doing another round after I finish this one! And let me know if you have any additional questions! Since I’ve received so many Q’s, I’m going to structure this post like our #coffeetalk posts…here we go!
What is the fasting program you’re doing?
It’s called FASTer Way To Fat Loss. It involves intermittent fasting, macro tracking, and carb cycling. I know, it sounds like a lot, and a little (or a lot) intimidating…or it did to me anyway. I had never tracked macros or done any intermittent fasting before, but I saw how well this program worked for a couple friends, other bloggers, and a few of our readers! I had several of you reach out, sharing how amazing the program had worked for you, so I decided to give it a shot…not much to lose!
How long do you fast for? How many hours per day and how many days per week? And what is your eating window?
You fast for 16 hours/day, from 8pm-noon the next day. I know, it sounds IMPOSSIBLE. I was most nervous about the fasting b/c I’m a person who gets shaky & weak when I’m hungry (I’ve even fainted before). I wasn’t sure I could do it. I was wrong. I can’t believe how the intermittent fasting has actually become my FAVORITE part of the program. I very rarely feel hungry before noon (it’s amazing how your body adjusts), and cutting off my eating at 8pm has really helped me cut down on all the unnecessary snacking and wine my body was used to at night (reality TV, snacks, and wine anyone? lol). I’ve been getting the best sleep I’ve had in a very long time (honestly can’t remember when I last slept this well), I wake up with so much energy, and the bloating is gone! Don’t get me wrong, I still have a ways to go to reach my goals, but I have no plans of stopping because I feel so great!
Can you drink wine? Or have a cheat meal?
Yes! Wine/alcohol is not encouraged on the program, but as long as you can fit it in your macros, it’s a go! I have not cut it out because I needed to find a lifestyle, and for me…that lifestyle involves wine ;). Temporary solutions = temporary results. I will say, I have pretty much cut wine during the week (I’m just not craving it like I was), and keep it to the weekends (so now having anywhere from 1-3 glasses of wine/week). And yes! You can have a cheat meal (this is encouraged!) – usually on leg day which is Saturday, and works perfect for me. I do have a treat pretty much daily (like I said, lifestyle), although it’s probably not encouraged. I keep it small, but something like a Tootsie Pop or dairy-free Halo Top takes care of all my sweet cravings. 😉 As long as I’m still within my macros, I’m happy with it!
I tried intermittent fasting and by the 16th hour I was STARVING. I felt like I couldn’t make it any longer. How do you feel?
The reason you might be starving is that you’re not getting enough of the right nutrients to hold you over until your fast is done. FASTer Way To Fat Loss really focuses on getting all of your nutrients (and macros) in, so I think this is probably where that difference is. I could not imagine myself fasting for 16 hours/day before this program, but I honestly feel so great during the fast. I’m not sure I could have done it on my own though, I needed the help from the coaches to figure out what my macros needed to be.
Can you share your meal plans and grocery shopping list?
I don’t follow a specific meal plan, but here’s a roundup of what I’ve been eating/buying at the store: eggs, avocados, salads, chicken, protein shakes, roasted veggies, fruit, plantain chips, popcorn (air popped myself from the seeds), cauliflower fried rice, turkey meatballs with black bean pasta, greek turkey burgers, shrimp, tuna salad, and salmon.
How many days of cardio vs weights?
If you choose to do the workouts, I would say the cardio is light. There is one day of HIIT, but the rest of the cardio is very easy (jogging, walking, elliptical). Most of the exercises are more like squats, weights, etc. But everything can be done at home if you don’t belong to a gym. There is a specific set of workouts for – beginners, at home, and gym which is sooo nice!
Can you do the program and not workout and still see results? I need to lose weight, but I literally hate working out and I know I won’t do that.
Yes! In fact, one of our readers is the one who convinced me to do the program – she only does the IF, carb cycling, and macro counting and she has lost 30 lbs in the past few months! That really motivated me to give it a shot! I was sick the first 2.5 weeks, so I haven’t started the workouts, and I honestly felt better by day 4 (with zero workouts). I’ve been getting the best sleep I’ve had in a very long time (honestly can’t remember when I last slept this well), I wake up with so much energy, and the bloating is gone! My clothes are looser, I have lost 3 lbs (even though you’re not supposed to weigh yourself, I couldn’t help it), and I don’t feel deprived. I know, 3 lbs in 3 weeks doesn’t sound like a ton of weight, but I’m doing it the right way, so I know it’s not just water weight and it’s not going to come right back after a weekend of eating out. I’ve done “diets” where I’ve lost 6+ lbs in one week, only to put on 6 three weeks later (we’ve all been there, right?), but this is very different, so I don’t feel bad about the progress being a little slower. The number on the scale is definitely not the only “progress” I see – I care more about the way I feel and the way my clothes fit if I’m being honest. I still have a ways to go to reach my goals, but I have no plans of stopping because I feel so great and I do not feel like this program is difficult. At. All. To me, it has become a lifestyle which is what I’ve been looking for for so long!
How did you choose this program? Any particular reason why you decided to give it a try? Would love to hear more about your experience and what you think of fasting.
As I mentioned above, I had a few friends, other bloggers, and readers share their success stories with me. I felt like this was much more of a lifestyle than anything else I’ve ever tried. I was looking for something sustainable, and everyone said this is, so I decided to go for it! I was tired of feeling like crap, yo-yo dieting, losing weight only to gain more back, and just not feeling like myself. I needed a change that I could keep up with, without having to try too hard or meal prep every single week.
Do you workout during your fast period or after?
You can do either! A lot of people say there’s nothing better for you than fasted cardio, but it will probably just depend on your schedule.
Have you lost any weight yet?
Yes! I’ve lost 3 lbs so far, and I feel great about it. I feel like I’m finally coming to the realization that “slow and steady wins the race.” I’ve lost 1 lb per week…so I figure if I continue like I am, I should see great results in a few more weeks! I’ve done super strict diets before, lost 6+ lbs in a week, only to feel totally deprived a couple weeks later and fall off the wagon, which is why I’m here. Ev-er-y-thing else I’ve ever tried has failed me. Until now! I know, I’m only 4 weeks in…but I don’t feel deprived, and I plan to continue living this way forever! Honestly! It’s not hard. I don’t feel deprived. I don’t feel like I’m “missing out” on anything!
I just saw on your story that you drink coffee with collagen and creamer while you’re fasting. Do the collagen peptides and creamer not count as breaking your fast? I was wondering under what amount of calories do you deem ok to have while fasting? I’ve been doing IF for a few months now and have seen great results, but I tend to stick to pretty much zero calorie options while I’m fasting (black coffee/la croix) and tbh I’m too nervous to do anything else!
In this program, no. But I’m not sure about any others. Anything under 50 calories during the fasting period does not count as breaking the fast, I asked my coach! The collagen peptides really help me get through the fast in the morning since they have protein.
How do you stay motivated and consistent? I always start off strong and lose focus when it comes to fitness. I know that this is common for a lot of people- but I really need help sticking with a healthy program and fitness routine.
This is how I have been with everything before FASTer Way To Fat Loss. SO motivated on day one, but by the time week two rolls around, I’ve lost my way. I think it actually helped me to focus on the eating first (I was sick when I started, so I skipped the first couple weeks of workouts), because I could ease my way into it. I honestly think the reason I haven’t fallen off is because it’s so realistic! It’s not super difficult, it’s easy to do when you’re busy or traveling, and you’re not stuck eating only protein and veggies for every meal.
How do you plan out your meals so that you get the correct number of macros each day? I just started the program but have been struggling w/that.
It takes time to learn, for sure! I had never tracked macros before this, so there was definitely a learning curve, but now I feel like I have it down pretty well. You learn which foods to adjust, and you can always ask the coaches – that’s what they’re here for! They will help you figure out how to adjust/what foods to add to hit your macros.
Do you log in via my fitness pal everyday?!
Yes, it’s so easy to use! Love it!
What do you like to do for carbs? (Other than sweet potatoes.) TY!
Fruit! Probably my favorite carb ;). Other great sources of carbs besides sweet potatoes are: quinoa, beans, and oats.
That’s it! Let me know if you have any other questions! xx