Are you struggling to keep the weight off after working so hard to lose it? I know the feeling, which is why I want to share how the 19:5 intermittent fasting method has been a complete weight maintenance game-changer for me.
Losing weight can surely be difficult, but keeping that weight off can often be frustrating and often times even more challenging.
In this post, So What IF? with Jen will spill the beans about how she has been using the 19:5 intermittent fasting method to easily maintain her 46 pound fasting weight loss success for over three years now.
What is Intermittent Fasting?
Alright, so this is how intermittent fasting works. Intermittent fasting is an eating pattern that involves cycling between periods of fasting and feasting. With an intermittent fasting plan, the idea is to go for extended periods of time without consuming any calories, then have a shorter time window where you can eat your snacks and meals.
There are many methods and different ways to do intermittent fasting, which is what makes fasting so flexible. Whether you choose to practice alternate-day fasting (alternating fast days), OMAD, (one big meal a day) the Warrior Diet, 2MAD, or 19:5 (which we’ll talk about in this post), intermittent fasting offers an impressive list of health benefits, like boosting metabolism and fat loss, improving blood pressure and insulin sensitivity, reducing body inflammation, and helping with sustainable and fast weight loss.
What is 19:5 Intermittent Fasting?
The 19:5 time-restricted eating approach is actually pretty simple and easy to understand and follow. It’s a specific type of intermittent fasting schedule where you only eat during a 5-hour window each day, and fast for the remaining 19 hours. With this intermittent fasting diet plan, you simply pick a 5-hour window during the day to enjoy your nutritious foods and meals, then let your body rest and recharge for the rest of the day, consuming only CLEAN, zero calorie beverages like, black coffee, unflavored tea and water.
So, for example, you might have your first fast-breaking meal at 2pm and your last meal by 7pm, then fast until the next day at 2pm. This 19-hour fasting period gives your body a chance to burn its fat stores and reset, while the 5-hour eating window ensures you’re still getting the nutrients you need to maintain a healthy diet.
My Personal Intermittent Fasting Experience
In early 2021, I discovered the power of intermittent fasting and went on to successfully lose 46 pounds in 4 months. During my 4 month weight loss journey, although there are many different effective types of intermittent fasting, I primarily stuck to the OMAD (One Meal a Day) plan. You can read all about my intermittent fasting success journey with this method RIGHT HERE. Or you can listen to my success story on this apple podcast episode with Gin Stephens, author of the popular intermittent fasting book, Delay, Don’t Deny.
Although there are many different forms of intermittent fasting, I have found that the 19:5 intermittent fasting regimen has been the perfect method for maintaining my weight loss and overall health. It’s a super simple and sustainable approach that fits seamlessly into my lifestyle. And, best of all, I’ve been able to stop the weight loss-weight gain cycle for good.
19 Hour Intermittent Fasting Benefits
As I mentioned earlier in this post, during the 4 months that I was losing weight with intermittent fasting, I primarily followed an OMAD schedule. OMAD (one large meal) worked great for weight loss, however, it is often considered a fairly strict approach to fasting.
Once I hit my goal weight range, I found that the 19/5 approach to fasting worked great for me when it came to weight maintenance. Here are a few main reasons why:
- LESS RESTRICTIVE – The 19:5 fasting schedule is easy for me to adhere to daily, because it is way less restrictive than an OMAD schedule that limits my eating window to just 1-2 hours.
- ENHANCED FAT BURNING – Fasting for at least 19 hours a day still falls into the “enhanced fat burning” phase. Studies have shown that fat-burning begins to escalate between 16 and 24 hours, with the POWER HOUR being Hour #18. Fasting for 19 hours (a whole hour past the “power hour”) each day gives the body enough time to tap into stored fat and use it for energy, which aids in sustained weight maintenance.
- EASILY SUSTAINABLE – With its flexible approach and focus on timing rather than strict caloric restriction or counting, 19:5 intermittent fasting is easier to maintain long term, making it a sustainable lifestyle choice for maintaining weight loss.
Jen’s Fasting Schedule – Weight Maintenance
Since intermittent fasting is flexible, feel free to choose any 5 hour time frame for your daily eating window that works for you. I have found that eating between 3:30 pm and 8:30 pm works best with my schedule and lifestyle.
Jen’s Typical Daily Feasting Schedule
Each day, I typically break my CLEAN FAST around 3:30 pm with my Apple Cider Vinegar (ACV) Weight Loss Drink. It’s truly incredible and you can grab your own copy of my recipe RIGHT HERE.
Then, around 4 pm, as I’m getting ready to prepare for dinner, I begin sipping about a cup of my delicious homemade chicken bone broth.
Next, between 4:00-5:00 pm as I begin preparing dinner for my family, I like to enjoy a few snacks packed with lean protein. I often snack on a handful (or two) of low-carb nuts, hard-boiled eggs or cheese sticks. Sometimes I’ll even enjoy a nice glass of wine while I’m listening to some country music and making dinner.
Then, sometime between 5:00-7:30 pm I enjoy a nice LARGE dinner with my family or a satisfying and healthy meal at a nearby restaurant.
Finally, between 7:30 – 8:30 pm I almost always close my eating window with a delicious dessert packed with healthy fats. On most evenings, that dessert is Greek Yogurt or 2-3 of my Keto Coconut Oil Fat Bombs.
Jen’s Typical Daily Eating Plan
At around 8:30 pm I begin my daily fasting window where I will “CLEAN FAST” for the next 19 hours until about 3:30 pm the next day. During these 19 hours of fasting, I strictly stick to the 4 best drinks for intermittent fasting – black coffee, herbal tea, plain water and unflavored mineral water.
*PLEASE NOTE – This schedule is a general guide. Although, I stick pretty close to this schedule daily, I do deviate from time to time. On Sundays, I visit my parents and enjoy eating two meals a day, generally within an 8-hour window. My feeding window schedule follows more of a laid back 2MAD approach. And, if I’m being totally honest, Sundays are reserved for indulging in a bit more junk food than I usually consume during the week. Additionally, I often allow myself a longer eating window during holidays and other special social occasions, like vacations.
The Bottom Line
With its simplicity, effectiveness and numerous potential benefits, this simple, sustainable approach has been life-changing for me. If you’re ready to keep the pounds from piling back on, why not give this 19 hour intermittent fasting pattern a try and start FASTING YOUR WAY TO FREEDOM.
Thanks for choosing to spend part of your day with me. Have a truly BLESSED and BEAUTIFUL Day!
SNAG YOUR INTERMITTENT FASTING JUMPSTART PLAN RIGHT HERE!
