With the start of a new year comes a new diet. Maybe by blogging about it, I can get some people to hold me accountable. I know what to do. It’s the willpower and discipline that makes things hard. Becoming healthier would be easier if I didn’t get so hungry.
Short Term Fasting
I’ve incorporated short term fasting in the past and it’s always produced fabulous results. My goal right now is to try to fast 48-72 hours a week. I’ve picked that length of fasting for a few reasons. First, many of the benefits of fasting happen in that 2-3 day window, including:
• An increase in human growth hormone production
• A decrease in insulin levels
• An increase in fat burning as the body switches over fuel systems
• An increase in autophagy, which is a fancy way of saying the body is breaking down worn out cells
These are the main benefits I’m looking for. Sure, there are some additional benefits to longer fasts, but I want to get used to fasting, which requires practicing it. It’s simply hard to fast any longer than this on a weekly basis and then be able to eat enough calories and nutrients on the feeding days to maximize health.
Lower Sodium
I’m a saltaholic. I love salt. Decreasing salt is going to be hard. Unfortunately, I happen to be one of those unlucky souls whose blood pressure reacts badly to sodium. So, I’m going to have to face the music and cut the salt.
Reduce Caffeine
Caffeine also raises my blood pressure. Lucky me! Just like everyone else, I love a good jolt of caffeine, but I just can’t consume it on a regular basis and stay healthy. So, it has to go—at least the majority of the time.
Exercise
I have gotten into the habit of exercising regularly. So, it’s really about monitoring and adapting it to my body. I love the effects of hard exercise—particularly interval training and resistance training. I’ve found I need to adjust how much of that type of training I do based on how my body feels. Too much and I feel like I’ve been hit by a truck.
Reduce Body Fat
If you were to look at me, you’d likely think, “When he was younger, he may have been an athlete.” I don’t want to look like I used to be an athlete. I want to look like an athlete in the present. So, I need to carve some body fat.
Maintain Muscle
This will be hard to monitor until I’ve taken off 20-30 pounds. As you lose weight, your lean body mass goes down. This is true even if you exercise to maintain muscle mass. So, I need to get closer to my ideal weight before I know what my lean body mass should be. I’m tracking things with a scale that analyzes body composition. Yes, I know they aren’t completely accurate, but they are a tool that will give me a general idea of where I’m at.
Whole Food Plant Based
The whole food planted based diet is pretty popular now. I’ve eaten that way in the past and it works amazingly well with my body. So, this is how I want to eat. I know there may be the occasional social event where it’s not feasible, but I want to try to control the meals I prepare on a regular basis as much as possible.
Results So Far
The results so far have been impressive. I know that seems like an incredulous statement. It’s only a few days into 2023 and I’m already noticing improvements. That’s part of the power of fasting and a whole food plant based diet. It seems that combination is what works best for my body.
I do notice a slight reduction in body fat. What that is doing is bringing out more muscle definition. Hopefully I can end the year being buff. Right now I’m muscular, but I’m a bit too chubby to look really good.
I’m on my way to changing my body. It’s a positive journey, but it’s not an easy one. Wish me luck!
