Stomach issues
Four weeks ago I started intermittent fasting. I decided to try this since I was experiencing various stomach issues a year ago, which worsened about 4 months ago. Acid reflux became a real issue for me. It became difficult to eat. I would eat three or four bites of food and my stomach felt completely filled. My body was having a difficult time ridding itself of gas in my stomach. I struggled to burp, and when I finally did, my stomach would regurgitate food back up into my mouth and throat.
Needless to say, it was pretty gross.
I saw my doctor last year when the acid reflux started. He put me on the proton-pump inhibitor Omeprazole. That worked for a while. Around February/March of this year, the acid reflux came back with a vengeance. I saw my doctor again, and we increased the frequency that I took the Omeprazole. That worked for a few weeks, but again, the issue returned.
I was doing all sorts of things to try to control the issue. I started taking over the counter medication to control gas in my stomach (which helped). I cut out tomatoes from my diet. I stopped eating spicy foods. I stopped drinking soda (that was tough because I love Dr. Pepper). I drastically reduced the amount of fried foods in my diet (I can’t remember when I last ate a cheeseburger—America’s balanced meal).
About a month ago I listened to a podcast; the topic of the show was intermittent fasting. The show featured a a doctor who specializes in intermittent fasting. He talked about the health benefits of fasting and I was intrigued to see if intermittent fasting could help me. The next day I started.
Different methods for fasting
What I didn’t realize was there are different methods for fasting. Each method has different pros and cons.
The 12 hour method
This method is about fasting for 12 hours, and then eating during a 12 hour window. This is often easier for beginners because you continue to eat the same amount of calories you normally do, and you can use sleep for the majority of the fasting period.
One on this method may opt to set their eating window between 8 AM and 8 PM. This means you fast between 8 PM and 8 AM.
The 16:8 method
In this method you fast for 16 hours and your eating window is the remaining 8 hours of the day. If you get 8 hours of sleep, then you can use sleep to manage half of the fasting window.
A study found that mice who ate only during a controlled 8 hour window had “[greater protection] from obesity, inflammatory issues, hyperinsulinemia, hepatic steatosis, inflammation, and have improved motor coordination” than mice who ate the same number of fat/calories throughout the day.
The 5:2 method
This method has you eat food for 5 days and then restrict food intake on the other 2 days of the week. During the 5 days you eat healthy foods whenever you want. You only eat a limited amount of calories during the 2 days of fasting (600 calories for men; 500 calories for women). There’s not a lot of research around this method, but the extant research did find that insulin levels decreased on this method. That’s a good thing. The key to fasting is to reduce insulin levels. Too much insulin leads to diabetes and other health complications.
The Warrior Diet
In this method you fast for 20 hours and eat during a 4 hour window. This method can be difficult for beginners. In fact, it’s difficult for many people. I had no idea this was even a thing, and, wouldn’t you know it, this was the method I chose!
It’s called the warrior diet because during ancient times, warriors in armies often ate one meal a day. Not because they chose to, but because supplies and supply lines demanded it.
I admit, this method of fasting was difficult at first, but not for the reasons I thought it would. I thought I was going to feel uncomfortable. I thought I would get headaches or feel lightheaded. That didn’t happen to me (it does happen for some people). What was difficult (for me) was the habit of eating. By lunch time on the first day I wanted to eat. I wanted to feel the thrill that comes with the act of eating. It was difficult to find the willpower to soldier on (ha!). However, I’ve now been doing this for almost 4 weeks.
Well that’s not entirely true. This morning I decided to have a little meat protein as a reward for fasting. It wasn’t a full meal. It was about 200 calories. Unfortunately, I kinda feel guilty for doing it.
Results
I found the results to be a bit of a mixed bag. On the one hand, my stomach issues have completely vanished! I no longer have acid reflux. I no longer have the terrible bloating during and after meals. I still take the Omeprazole before I eat, but there’s been a few days where I didn’t (just to see what would happen), and I was completely fine without it. I stopped taking the anti-gas medication—I just don’t need it at all. On the other hand, I haven’t lost as much weight as I hoped I would. Don’t get me wrong, I have lost weight. I just assumed I would lose more than I have, but weight loss was only a secondary benefit for fasting (I originally did it because of the stomach issues). With that being said, I am enjoying the fact that I have lost weight.
Oh. I’ve also stopped spending as much money on food. So there’s been a financial benefit as well.
What do I eat?
I drink coffee during the day (I even add a little half-and-half). Fasting purists say you’re only supposed to drink black coffee, but the doctor I mentioned at the beginning of this post said a little cream is perfectly fine (he does it). During my 4 hour window (6 to 10) I eat whatever I want. Although I typically have a single sensible meal. I don’t worry about the calories. I eat ice cream and chocolate when I want, but only during that 4 hour window.
What’s next?
I plan to continue The Warrior Diet. I can’t say how long I’ll do it, just that I will continue it for the time being. I want to get to a point where I intermittently fast for 2 or 3 days at a time. I’m not there yet, but it is a goal.