Intermittent fasting has dramatically increased in popularity in the last year. People everywhere are losing pounds very quickly and giving credit to the latest trend in fitness, intermittent fasting. Let me begin by letting you know that “IF” is not a diet at all. It is simply an eating schedule telling you when you could eat and when you can’t.
This may sound very simple, it is. Your degree of success with IF will vary depending on if you follow a few key guides. Following these recommendations could drastically increase you fat loss result.
The rule of if is to make sure you are in a fasted state for no less than 16 hours. This is commonly know in the Fasting world as the lean gains approach. This method will give you a solid 8 hours to consume all you daily calories in a big eating window. This strategy is know highly recommended for those trying to build some muscle while staying or getting lean. Make sure to take in at least 80% of you body weight in grams of protein. For example, if you weigh 200 pounds, you should consume at least 160 grams of protein daily.
Keeping carbohydrates a little higher on weight training days while cutting down a bit on cardio or rest days.
For extreme fat loss you could consider a personal preference approach. You can play around with you eating window as long as you don’t make it more than 8 hours. The longer you fast, the harder it will be to consume at a caloric surplus for the day. A common theme in diets in your calories in vs calories out. It is commonly taught that in order to lose weight you must consume less calories than you burn on a daily basis. This is either done by eating less or exercising and burning more calories. You must be at a caloric deficit in order to lose weight.
The best advise I could give to increase your fat loss is to eat as healthy as possible. If you eat just like you where eating before intermittent fasting and maintaining your weight, you will lose weight. IF makes it harder to eat over your calorie maintenance.
Don’t look at intermittent fasting as starving yourself, because you are not. It is common perception that you must eat every couple of hours to keep you body in “calorie burning mode” this is simply proven to to be the case. Your body does not enter starvation mode (fat storing mode) until you have not consumed any food for over 32 hours. The supplement industry has lead us to believe you must consume food as often as possible. The rise of obesity hasn’t help there case at all.
It is simply more natural to do intermittent fasting than to steadily consume food every couple of hours. Think of our ancestors. People used to hunt or search for food for a long period of time. It didn’t come easy. After a long day in search of food, you could still come up empty. When you where lucky enough to come across and catch and animal or find some eatable plants you would consume as much as you could. You never knew how long it would be until you came across food again. Even later in human history, when we learned how to cultivate and breed domesticate animals, we didn’t eat all day long. We worked hard on our crops all day long and later in the day sat down for a filling meal.
Intermittent fasting is also much more than the 6 small meals a day strategy. Constantly eating is such a pain. You first must prepare a large meal and divide it into small portions you must carry around all day. Even though you are eating all day, no meal is ever filling and always leaves you wanting more. This makes it much easier to eat a little extra here and there and end up over eating for the day.
IF is not for everyone, all you have to do is give it a try. The first 3 days can be very difficult and you will feel extremely hungry. After that you will quickly see you hunger fade away until it is almost non existent. Even when you have not had any food in a long period of time, you will not feel hunger at all. If you want to give intermittent fasting a chance, just remember to keep you caloric deficit at a minimum (keep it at over 1300 calories at all times). Always remember to drink plenty of water, non caloric drink like black coffee and diet sodas are okay.
I tried many ways to lose weight and found various degrees of success. I found out that at least for me, Intermittent Fasting gave me the most dramatic results and was surprisingly the easiest to maintain. You have nothing to lose and only body fat and pounds to lose.