Are you stalled in your weight loss journey?
Thanks to the popularity of several YouTube channels like Dr Boz, there’s this crazy little thing called the 72 Hour Sardine Fast that all the kids are talking about. Well, maybe not the kids, but the intermittent fasting community is definitely buzzing about it. In this challenge, for three days (or 72 hours) you eat only sardines and as many as you would like. Sound tempting? Maybe not.
Here’s why you might want to give it a try
Well, I know it doesn’t exactly sound all that appetizing, but don’t discount what a smelly little fish can do for your health. This crazy sounding idea actually offers some really unique benefits. Sardines have gained quite the popularity recently because they are packed with essential nutrients and healthy fats. They have become a go-to food for those seeking weight loss, optimal health, and a boost of essential vitamins. Here are just a few of the incredible benefits of a sardine fast and how it can enhance your well-being while providing a delicious and innovative dietary experience.
Fatty Acids and Omega-3: Sardines are well known for their rich content of omega-3 fatty acids. These are crucial for maintaining a healthy heart, brain function, and overall well-being. These essential fats also support weight loss efforts by promoting satiety, reducing inflammation, and boosting metabolism. Incorporating sardines into your fasting routine ensures a significant intake of these beneficial fatty acids. Who can say ‘no’ to any of these benefits?
Weight Loss and Nutrient Density:While fasting is primarily associated with caloric restriction, a sardine fast offers a unique twist. These small fish are packed with essential nutrients, including vitamins D and B, calcium, iron, and protein. By combining the benefits of fasting with the nutrient density of sardines, it is possible to nourish your body while promoting weight loss. There’s a win-win!
Healthy Fats and Extra Virgin Olive Oil: Sardines are an excellent source of healthy fats, including monounsaturated fats and omega-3s. To enhance their nutritional profile, consider incorporating extra virgin olive oil into your sardine fast. This combination not only adds a delightful flavor but also boosts the intake of heart-healthy fats and antioxidants. Are we peaking your interest yet?
Essential Nutrients for Overall Health:Beyond their impressive omega-3 content, sardines offer a wealth of essential nutrients. These include vitamin D, which supports bone health, immune function, and mood regulation, as well as vitamin B, which plays a vital role in energy metabolism and brain function. By regularly consuming sardines, you can provide your body with these essential nutrients. Okay, are you adding them to your grocery list?
I gave it a try
My own experience with intermittent fasting has been good so far, but I started testing my ketone levels and realized that I was desperately low. I started to research how I might go about trying to boost them and this is how I found the 72 hour Sardine Fast Challenge. I’m an okay fan of tuna, so I thought I might be able to do this. Plus, I am a sucker for a good experiment. So, I bought quite the selection of sardines and came home to start my own challenge.
Who knew sardines came in so many flavors and styles? There are skin on and bone in or boneless and skinless. There are sardines packed in water, olive oil, soybean oil, tomato sauce, hot sauce and mustard sauce. Then there are a variety of ways to tweak them once you get them home. You can eat them straight from the can, serve them in a bowl with herbs, salt, butter, mayo or more oil.
I discovered I like them best just plain or with a tiny bit of mayo and salt.
My results
As I mentioned, I was trying this sardine fast in order to improve my ketone levels, plus I need to lower my blood sugar levels as well. I am happy to report that my sardine fast resulted in a blood sugar drop from 118 to 94. I also saw my ketones rise from .4 to .9 . Both areas still need some work, but I count the process made as a success. I am actually planning on another round. Perhaps sardines will become a regular part of my menu.
For consideration:
Flavor and Versatility: One of the remarkable aspects of sardines is their versatility in the kitchen. Whether you prefer them straight from a can or creatively incorporated into dishes, sardines add a unique umami flavor and texture. Drizzle some lemon juice over whole sardines for a tangy zest or try them on a bed of fresh greens for a nutritious salad.
Sustainable and Environmentally Friendly: Choosing sardines for your fast supports sustainable fishing practices. Sardines are known for their high reproduction rates and abundance, making them a responsible choice for seafood consumption. By opting for sardines, you contribute to maintaining the balance of marine ecosystems while enjoying a delectable meal.
Real Fish Scale Details: When opting for a sardine fast, choosing high-quality, fresh sardines is essential. Reputable brands like Wild Planet or King Oscar are known for their outstanding sourcing practices and world-class team. Fresh sardines ensure optimal taste and nutritional value, making your fast both enjoyable and effective.
A sardine fast provides numerous health benefits due to the nutrient density, healthy fats, and essential nutrients present in these fish. Whether you’re aiming for weight loss, improved cardiovascular health, or an innovative dietary experience, incorporating fresh sardines into your fasting routine is a delicious and sustainable choice. So, grab a can of sardines and start the clock!
Who’s ready to join me?
