You can post pictures in your comments below! Please feel free to share your P3 living stuff you're doing to help other P3toLifers visualize and get ideas for how to do this!
Disclaimer: Intermittent fasting is considered a controversial topic by some AND depending on your health may not be a good idea- so you are responsible for checking with your doctor or medical professional before doing this. I am not a medical professional and the following are just my opinions based on my own experience and the research that I've done. There are quite a few books that expound on both the history and proof of the efficacy of fasting and I firmly believe in it's use, when done the right way, myself.
What happens when you don't lose anything after a fast day? Or worse, GAIN??
I am not going to claim I know the exact reasons this can happen- but here are a few possibilities to help you tweak and navigate.
- First of all, our female hormones fluctuate throughout the month quite a bit right? This effects how much water our body holds on to. It's very possible to experience fat loss from a fast day but have the scale not move or even go up if you are retaining water.
- Again, if you didn't drink anything all day on a fast day, it's totally possible for your body to hold on to water and cause the seeming "no loss" on the scale- but do keep in mind your body still likely did burn fat - what this means is that in future days, as your hormones adjust or you get enough liquids back in your system
- You worked out that day or that night - this happens to me all the time- when I go to crossfit at 5:30pm after a fast day (or even a non fast day) the scale OFTEN is like at least a 1-2 lbs higher. Obviously this isn't because I gained weight, but when you are unfamiliar to this process it can seem like that! But this also doesn't mean you should avoid working out just to see the scale go down. One thing I've learned through this whole process is that you have to learn to only use the scale as a tool but to see beyond it and make decisions based on seeing beyond that. Because for me, doing a fast day, then my workout, than a nice re-feed meal with some simple carb like French fries - the PERFECT time to have carbs like that because the body has likely used some glycogen stores - the sugar water that's stored in your muscles- and your body will ALWAYS first refill those glycogen stores, so that's directly where those fries go - then go to bed - this is a super effective day at transforming and improving my body over simply not eating.
- Not enough sleep after your fast day. Sleep is a very important part of your body's processing of fat - one small pilot study showed a much greater amount of muscle loss in a sleep deprived group than a group that slept 8 hours a night, both groups being on the same diet aimed at weight loss. This is just totally not a good thing whatsoever. So you need to think about sleeping and getting to bed at a reasonable hour where your body will actually do a lot of the WORK from your fast day for you to get those results. Otherwise it could actually be damaging. And I hate that this is true, because I tend to stay up late sometimes, but there ya go.
- At the more complicated level, not experiencing any benefits from a fast day can indicate a hormone imbalance to the point where you body just isn't able to respond to these measures and instead views it as like an attack and just holds on more fiercely. By and large, as long as you are eating enough the other days of the week and aren't fasting too frequently, this doesn't seem to be as much of a problem. My BEST resource I always send everyone to do further research in on this is stopthethyroidmadness.com - I'm not an expert on these issues but I do know they make a world of difference when addressed. For example me, I take both thyroid hormone and a physiological dose of cortisol and it has made a difference in my metabolism, how much I can eat without gaining weight, how my body responds to fasting, and obviously, my energy!
The reason you WANT to do your own research vs. only visiting a doctor without research in your back pocket is because really the latest information doesn't seem to be in the hands of some MD's. Testing is often interpreted in a non-useful way or on old standards