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Intermittent Fasting: A Key to Running for Weight Loss?

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Each time a new diet trend comes out, I find my eyes involuntarily rolling in to my skull and a sigh escaping my lips. Which is largely what I thought when Intermittent Fasting for weight loss became a huge news story.

What can I say, after being feed plastic cheese because it was non-fat during the era of fat will make you fat, I’m now a skeptic. I also worry about diets that cut out food groups becoming so strict they seem impossible to follow for a lifetime.should you eat before a runWhich is why when Intermittent Fasting first showed up under the clever program of eat all you want from 12-8  everyday without counting calories, I wanted to burn another diet book.

BUT luckily a few smart people pulled out the real nuggets of gold and turned it in to something that can actually be used. I’ve been asked if it’s the best diet for runners to lose weight, so I wanted to get in to the details here.

Looking for more guidance on how to make easy changes to lose weight for good and change your mindset around food?? Stop trying to piece things together and start taking focused effort now with the Running for Weight Loss Guide, which is how I sustained a 35lb loss for over a decade!

What is Intermittent Fasting?

Intermittent fasting is a style of eating that limits you to eating windows of 12, 10, 8 or 5 hour windows throughout the day.

For example, you might finish dinner at 7PM and then not eat again until 9AM the following day to create a 14 hour period of fasting.

The goal is to maintain overall caloric intake, simply eating in less hours per day, in order to to create conditions of fasting without going to extremes. So can you lose weight with intermittent fasting?

I don’t really care for the source of this graphic, but it does a good job of visually showcasing the benefits of Intermittent Fasting. What happens to your body when you fast for 16 hours? A lot of things change!Intermittent fasting and running

Benefits of Intermittent Fasting

I love that there have been a number of actual studies on this and show the benefits go far beyond weight loss, though that’s surely what gets many people started.

  • Insulin levels: Blood levels of insulin drop, which facilitates fat burning and can help to prevent Type 2 Diabetes
  • Human growth hormone: Higher levels of HGH facilitate fat burning and muscle gain, it’s shown they could increase up to 5 times
  • Reduced Inflammation: During fasting the body handles a lot of cellular repair and reduces inflammation
  • Happy Heart: Lowers LDL, blood pressure and blood sugar (heart attacks are the number 1 killer of women, so this is huge!)
  • Better brains: Studies in mice have shown increased creation of new cells and hormones that are linked to prevention of depression and it could help prevent Alzheimer’s!
Could intermittent fasting and running help you lose weight? #health Click To Tweet

Another factor of Intermittent Fasting is doing your cardio in a fasted state. Since this is such a large topic, I covered the pro’s and con’s in a separate post so you can decide what works best for you. Intermittent fasting and running is a fine balance, so please read that!

James Clear gives a great description for those looking to the weight loss goal:

Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.

For distance runners, I think those points are key!!

Can intermittent fasting work during marathon training?

In marathon training, many runners often find they begin to lose muscle mass and of course if they’re doing it while trying to lose weight they’re attempting to cut calories, thus feeling all around fatigued and hating the miles.

The lack of calories prior to a run can actually result in not being able to workout as hard or run as far. Read that fasted cardio post for more.

But additionally, there is science that when women restricting their eating for too long (yes even in a given day, not just a diet), the body increases cortisol. We know this stress hormone leads to holding on to weight around our middle, but it also hinders your training progress! Understanding Intermittent Fasting

Intermittent Fasting Will Not Overcome Food Sensitivities

If you have food intolerances (hello me and eggs) then no matter how much you restrict calories, you’re still going to have this bloated look because of inflammation. Bloated doesn’t mean looking like basketball, in my case it meant that my flat stomach just looked fluffy.

Once, I took a food sensitivity test and saw that eggs, which I was eating DAILY to get in my protein were an issue, things changed. I stopped eating them and within a week, my stomach not only felt better, but looked better and my energy spiked because my body wasn’t trying to overcome a food issue.Food sensitivity test discountI like the EverlyWell tests because you can do them at home! This test will look at 204 common foods to help you find out what you might need to cut out for results.

Click here for a 15% discount code on EverlyWell tests.

MY INTERMITTENT FASTING RESULTS

I’m a snacker, this isn’t an all together bad thing, but if I’m not paying attention it can get away from me.

Suddenly my morning routine which had been nothing but a little pre-workout before running was including a spoonful of nut butter and half a Clif bar. My evening finished with a satisfying dinner around 6:30, but then as David ate later around 7:30 I’d feel compelled to munch on some cereal or chocolate though I was certainly not hungry.

Nothing major and nothing really wrong with any of it, but it also wasn’t getting me to my goals of burning more fat for fuel.running bars

I decided I would start by doing 12 hours of fasting, that seemed easy enough between sleeping and such. Immediately that’s what opened my eyes to those extra little bites I was taking when not hungry!

  • I am less hungry (which meant I had to focus on getting in the right calories)
  • I have less sugar cravings
  • I eliminated a lot of unnecessary snacking (let’s be honest that’s not usually veggies)
  • I am seeing muscle gain finally, probably because my meals have protein, not carb snacks
  • I have lost the weight that my hormonal shifts caused (also attribute to cutting dairy and eggs)

I am NOT as strict as many people are (read some of why below).

Which is to stay that if we have dinner at a friends and don’t finish til 8PM, but I find myself starving at 7 AM I will eat….or if I am simply not hungry around the time I should eat dinner because it’s the end of my “window” I don’t force it. I wait til I’m hungry.

It’s important to remember to still listen to your hunger signals and stick to healthy food choices.

Unfortunately like many things, people have found ways to use this fasting style of eating to simply consume more crappy foods. But crappy foods don’t make for good running! Don't follow a diet, find a way of eating you can live with forever - click to learn about intermittent fasting

INTERMITTENT FASTING FOR WOMEN CAUTIONS

Intermittent fasting works differently in men and women. There are some things that women (especially my distance running ladies) need to be aware of and of course as with ANY style of eating, it’s simply not right for everyone.

When taken to extreme it’s the frequent cause of the female triad, as noted by Bullet Proof Exec:

So the problems of caloric restriction, excess cardio, and intermittent fasting are related and express themselves in exhaustion, adrenal fatigue, and hormone problems, in both women and men, but women are more sensitive to these effects than men and feel the problems first.

My tips for doing it healthy as a runner!

Protein Powder
This is one of the reasons, that I take in a little bit of protein powder prior to my morning runs. It’s not enough to stop the fasting benefits, but it does signal my brain that we aren’t in trouble there is no famine.

Alternate Days
Additionally, you don’t need to do the fast for the full 14 hours everyday, you can alternate based on your training.

Prior to long runs, I will break the fast at 10 hours because I know that there’s long term benefits to getting in even 100-200 calories before those miles. Namely I won’t be starving at the end, I won’t use that as a reason to stop and it actually helps to kickstart the recovery process.

Women who have issues with menstrual cycles or wake up frequently at night are not encouraged to try this! It seems to make their bodily stress worse. In most cases, it appears to be due largely to cutting calories, but there is also a number of studies showing that a little carbohydrate before bed can help people sleep and that would not be available here.

How can women try this?
– Try fasting 14 hours 3 days a week
– Add  a 4th day if you feel good
– Focus on 12 hours most days

As noted above it has decreased my appetite, which is fairly common. Since my goal is building muscle, losing a little fat, not actually dropping weight I have been paying attention to my total protein and calories to ensure I’m not creating a big deficit.

This is KEY for female distance runners to ensure you don’t cause long term issues.

Have you tried Intermittent Fasting?

What do you think of the idea?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

Don’t miss out on the Complete Guide to Running for Weight Loss — >>

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Posted by amanda Categories: body fat, sports nutrition, weight loss

Reader Interactions

Comments

  1. Megan @ Skinny Fitalicious says

    June 21, 2016 at 7:20 am

    I’ve read a lot about this in nutrition school. Some of the studies related to sports conditioning are fascinating. One in particular showed people fasting 30 or more days and improving their marathon times. I don’t understand how that’s possible but that’s what it showed & the people claimed to feel amazing.

    • RunToTheFinish says

      June 21, 2016 at 9:49 am

      Yes I agree! I've seen some seriously long term fasting and that I totally can't do! A day without foods sounds awful and they manage to go weeks!

  2. wendy says

    June 21, 2016 at 7:30 am

    I don't know about doing this "formally" but I do run on an empty stomach most mornings. I find that I actually run better if I don't eat before (unless I'm going long). I know enough about metabolism to be dangerous, and if you realize that when you eat you release insulin, well, it just makes sense. Supposedly running on empty helps you become more efficient at mobilizing stored glycogen. But fasting? I can't do that.
    My recent post Life Goes On….My Week on the Run

    • RunToTheFinish says

      June 21, 2016 at 9:48 am

      You fast every night and are basically doing this by going from the time you got to sleep until post run sans eating.

  3. mapsley says

    June 21, 2016 at 12:11 pm

    I make it a practice to stop eating by 7:00PM and not eat again for at least 12 hours. It works for me. But I started doing that 13 years ago after my son was born, and it helped lose some of that baby weight. It's just something that has worked for me along the way. I'm an early morning exerciser…..most days running, and so I often do a fasted workout in the morning. The important thing is just finding what works for your unique body and unique training needs.
    My recent post Happy New Year! What’s Your Word?

  4. @V_Nutrition says

    June 22, 2016 at 10:19 am

    I've read some studies on intermittent fasting and it does seem to be a viable option for many people. I have been thinking of trying it myself – I think I will now after reading your post! Great info, thanks!
    My recent post Walnut “Meat” Tacos

  5. Tricia @ MissSippipiddlin says

    June 22, 2016 at 4:41 pm

    I have been paying more and more attention to this. Great info all right here! It’s usually closer to 9 before I eat breakfast so my real challenge is to be done with dinner by 7. Now that is a challenge around me!
    I have dropped a few pounds the last few weeks andI believe it is due to participating in a run streak where I am every morning at least getting in 1-3 miles on an empty stomach. Thats really all I’ve done different.

  6. Michelle says

    June 22, 2016 at 8:18 pm

    Thanks for that great synopsis! I've been reading a lot about intermittent fasting lately and wondering what the benefits were. Interesting, but I definitely agree with your take on it.
    My recent post 8 Fit Tips for a Long Commute + 1 Thing You Should NEVER Forget to Do!

  7. Elle says

    June 23, 2016 at 12:10 am

    I do this most days … 12 hours but I don’t workout or run unless I eat a bit first. I bonk and feel sick otherwise.

  8. [email protected] says

    June 23, 2016 at 1:22 am

    Intermittent fasting is a conscious decision to skip certain meals. My last meal in night is at 8PM and I also does not eat anything till 9AM morning. Although I have a great metabolism, but I do some things as precautionary. I found Intermittent fasting the best way of dieting by far. And yes, I like your advice for women regarding intermittent and definitely going to note down. :-)

  9. Nutrition Fox says

    June 29, 2016 at 9:25 am

    I kind of find it hard to fast even a couple of days or two, i feel like I’m passing out! But regardless you have a very good valid point here. Thanks for the information!

    • Amanda - RunToTheFinish says

      June 29, 2016 at 9:45 am

      That’s the point of intermittent fasting, you aren’t going days without food. As noted above it’s about selecting a time frame each day for not eating to allow for better digestion, etc.

  10. Travis says

    July 1, 2016 at 5:48 pm

    Interesting post! I’ve been reading up on intermittent fasting and I might just give it a go when I start conditioning for my next marathon. Thanks for sharing this, your post made me understand the concept a lot better!

  11. Steve says

    August 10, 2016 at 6:33 pm

    This is a great take on intermittent fasting. My results have been fantastic! I dont eat till about 4pm each day and when i do, the first thing is protein, blueberries and porridge with some peanut butter.

    Absolute heaven after a long fast. Its great for discipline as well as being able to work better in my opinion

  12. Johnathan says

    December 21, 2016 at 10:28 pm

    Hi Amanda, great post. I have practiced fasting a few times. I have done 7 day, 10 day and 14 day fast. These were straight water fast. After undergoing these types of fast, I think I will soon start to do intermittent fasting as part of my regular week.

    Thanks,

  13. Katharina says

    July 6, 2017 at 6:55 am

    Hey, thank you for your post! I just came across your blog when looking for experiences about intermittent fasting in combination with running on Google. I am a half marathon runner and first heard about IF in a documentation about fasting in general. In contrast to all the other diets, there were scientists and doctors talking about the health benefits of IF on heart and brain. I am a molecular biologist myself, so I immediately looked up scientific literature and was amazed about how many papers have been published about IF! Anyways, I wanted to try it out myself, mainly because I like to eat and although I eat healthy, I have troubles maintaining my weight, as I manage to eat more than I burn even with 5 days of training per week and a healthy diet. I am fasting for two days a week now for two months and it is great. I never thought I could do a whole day without food, but it works better than I have thought (well, I allow myself a Starbucks Cappuccino and some fruits on the afternoon and before going to bed, adding up to about 300 – 500 kcal). I counted calories in the beginning and although I do not restrict myself on the eating days and up with about 3000 kcal/day, over a week the calory intake and outtake is quite balanced, sometimes with a small deficit of about 500 – 1000 kcal. Another big advantage is that I do not have problems anymore with getting in enough proteins with my mainly plant-based diet, as now I can allow myself a “snack” of 100g Cashew nuts.
    However, it is still a bit hard for me to fit IF into my training schedule. I usually fast on rest days, but if I do workout on those days, I have small meals before and after, roughly balancing the burned calories. It works well, but as my rest days are usually after Long Jog/competition/Intervall Trainings, I wonder, whether the fasting might be detrimental to my recovery? Do you have any experience in that? I also have no idea, how long it takes the muscles to recover on a molecular level and if there is enough protein available on a fast day? I would love to hear your thoughts about this! How do you arrange training and fasting?

  14. Debbie says

    January 11, 2019 at 6:14 am

    Apparently I’ve been doing this without even realizing! I rarely eat after dinner or before a shorter run, unless I have to work early. This is great information. Like you, I tend to scoff at the new diets that suddenly become popular.

  15. Cindy says

    January 27, 2019 at 5:11 pm

    I started intermittent fasting a year ago but not eating good and then started doing it with good food and saw great reasults. I FAST 7-12 everyday and do all my runs and races fasted. 3 half marathons last year fasted except for bcaas & electrolytes. It’s the only lifestyle for me now. No gaining weight since not carbo loading anymore and no inflammation. I love it!!!

  16. Kratika says

    January 13, 2020 at 5:08 am

    Great post. This is a new alternate to dieting and with less side-effects.

  17. Lynn says

    January 16, 2020 at 10:10 am

    Love this post Amanda! I am one of Kaitlyn’s runners and will be running the OKC Half Marathon in April. I’m working on the LHR method and have started to see the benefits. But, I still needed something else like the IF. So, I am starting that as well this week. My long run days, though, might be a little off like you said. I’m really hoping this is what kicks in and helps me lose the last 10-15 pounds!

    • amanda says

      January 16, 2020 at 1:13 pm

      Protein! that’s the other thing, which I think can really help most of us. We need enough to maintain muscle mass and when we stop eating carbs alone it helps balance our blood sugar, so focus on that too.

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
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Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
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I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
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Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
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My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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