So I am 100% paleo(for 7 months), and have been in ketosis for a couple weeks and wanna try intermittent fasting. I am reading about the 24 hour and 16/8 periods of fasting/feeding, which I understand...but do I work out before or after the fast? Or during? I feel like I would be severely lacking in energy if I worked out during, but maybe I would get used to it. Also, if you have coffee or something during your fasting periods, it needs to be black, yes? No coconut milk or heavy cream to add fat?(more or less to reach the fat percentage for ketosis purposes..) Thanks!
It's up to you when you work out. I work out almost exclusively in the fasted state and feel like my energy is better fasted than if I've eaten a few hours beforehand.
Martin Berkhan of Leangains says that a tsp or two of milk/cream in your coffee won't really have any significant impact on the fast: http://www.leangains.com/2010/04/leangains-guide.html
Then there's the whole bulletproof "fasting". I am not experienced with it, but from what I've heard, you drink coffee with a good amount of butter mixed in. Some people say it's awesome, but I haven't tried it myself.
I recommend checking out the BBC telly special: "Eat, Fast, Live Longer" for an overview of the principles/benefits (though not from a paleo perspective): http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UMeQGaUcjtY
And also, as you are a girl (am presuming from your name) I recommend considering the concerns raised by Stefani Ruper of "Paleo for Women" blog in this article: http://www.paleoforwomen.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/
Fasting is apparently perceived by the female body as a stressor - and when done on an ongoing basis as a chronic stressor - generating a string of "self-preservatory" bodily responses which often includes shutting down "non-essential" functions like reproductive capacity. (While interestingly it can have the opposite (ie. "species-preservatory") effect on guys.)
To me it made perfect sense that women evolved as more (though not exclusively) gatherers and thus not extensive fasters (ie. some for the basket, some for me), while men evolved as more (though not exclusively) hunters (ie. long periods of relatively fasted tracking and pursuit (aka. fasted workouts), followed by a big ole feast after achieving the goal of bringing back prey.)
Good luck with your research and n=1 experiments - as with everything your individual results and experiences may vary from what is promoted by (often male) proponents of the IF elements of paleo thinking, as well as from other females who have tried it.
I think bulletproof is 'awesome'. Blend grass-fed butter & EVCO into your coffee during the day. It supports the fasted state by not interrupting ketosis. I then work out 'fasted'. During my workout I take collagen and BCAAs. Immediately after I take a vegan non-soy protein powder. About half hour later I eat a sweet potato.
Starting with my post-workout protein I eat everything in 6 hours.
Shoot for .8g of protein per lb of LEAN mass. You can figure this quickly through Google.
Keep your total carbs around 40g. I don't know if this amount varies with sex/size. Maybe you'd look into it?
I always try to incorporate one nutrient dense protein source... farm eggs/quality seafood/liver... I rotate them because I'm OCD, but expect it makes nutritional sense.
Don't worry about fat calories, and don't be surprised if you end up eating less than you expected. It'll happen.
You can get some Ketostix to test your urine, to make sure you're not getting too much carbs/protein.
3 weeks in and I feel great. It's helped me over the hump with some stubborn fat spots (abs & love handle & thighs).
if you consume anything but non-caloric drinks, autophagy will end. if that is a benefit you seek, stick to black coffee/tea/water. and just a thought; 16 hours without food is not starving; its hungry. IF will not induce stress like a 10 day fast.
Intermittent Fasting IS NOT DIFFICULT! It's just SIMPLE and very EFFECTIVE if you want to GET RIPPED OUTTA YO MIND! You just need to understand the fundamentals and START APPLYING it. In fact I like it so much, I'm talking almost on all my articles about it because it WORKS! Check my blog out for more info if you want or you can do whatever...
Jen, consider unplanned fasting. When you start doing feeding windows and scheduled fasting, you risk entering into something your body just isn't ready for. I had no intention of ever doing any fasting until one just...happened. I was about 4 months in and realized I had skipped dinner without even realizing it. I woke up and ate breakfast as usual, no need for special powders or supplements. I still only fast when my body just doesn't want food. This happens once or twice a month, though the longer I stick with paleo the more often it seems to happen.
As for workouts, I'd recommend doing them at the end of a short fast, at least at first. If your experience is like mine, you'll notice that you get tired a little quicker during the workout. The workouts will feel tougher in the beginning. After a while fasted workouts will become a breeze, and they'll do wonders for your fat-adaptation.
When I first started doing fasted workouts, I found it impossible to avoid an afternoon nap unless I recovered with carbs, usually from potato or quinoa, so don't feel "faileo" if you need to carb up a bit afterward.
With regard to the coffee, the fat you add won't pull you out of ketosis, but it is technically breaking a fast.
You know, fasting for ones or twice a month is better than nothing for sure but if you want to be MORE EFFICIENT, then you really need to step it up a bit but it doesn't have to be DRASTIC! Stressing out is the last thing you want to have. Basically what you need to understand is that in order to LOSE FAT, you NEED TO BE in a caloric deficit and Intermittent Fasting is just a way that I KNOW, it could help you GET LEANER, BIGGER, STRONGER and HEALTHIER. There are differet ways on how you can apply IF, you just need to do what works for you and don't get all anal about it because you don't want the ''yoyo'' effect. It needs to be something you can do short term as well as long term you know? If you want I'd be happy to offer you a FREE weight loss plan. If you, or anyone else that wants it, contacts me, I'll see what I can do...But you can do whatever you want