Intermittent Fasting Can Be A Viable Approach
While the evidence isnt exactly sufficient for the efficacy of intermittent fasting for common goals, it does work for a lot of people whether it be due to the calorie restriction or the effects of the fast itself.
Its a convenient way to structure your eating regime but you just want to be sure that youre doing everything right from the actual fast to refraining from bingeing when youre not fasting.
But our intermittent fasting calculator can sure make the process much simpler so that you can focus on more important things.
How Much Protein Should You Eat While Intermittent Fasting
The normal guideline is to eat 1 gram of protein per pound of body weight, so if you weigh 180 pounds you would consume 180 grams of protein per day.
This is hard to do when youre only eating within an 8 hour or smaller window, so I would suggest that you aim to eat between 80 and 100 grams of protein a day.
Adding more protein into your diet will allow you to keep more of your lean muscle mass in case you are on a calorie deficit, and if you are trying to build muscle protein is essential to produce protein synthesis.
How Many Calories Kick You Out Of Fasting
Im going, to be honest with you, I have no idea why 50 calories is the point at which youll break your fast if you eat any more than this.
I have been told by a lot of nutritionists, and dieticians that this is true and if you want to successfully see results while performing intermittent fasting you better adhere to it.
So, this is why Im passing it on to you, normally I like to show links to case studies showing you why this method is the correct one to follow, but in this case, I cant find a single study that disputes or proves this notion.
What I will say is that I have been doing intermittent fasting for a while now and have seen great results, and I always make sure my morning coffee is under this magical number of 50.
Read Also: What To Eat After Fasting
What Can I Eat
The macros you should eat depend on your goals. There are many different ways you can tweak your macro ratios depending on what you hope to accomplish and what diet plan youre following.
For example, if youre following a Keto Diet, you may want to consume about 70% fat, 25% protein, and only 5% carbs.
If youre not sure what ratio of macros is right for you, dont worry.
Eat This Much has a macro calculator that does all the work for you!
Not only will it calculate the number of daily calories you should eat to lose weight, but it will also generate meal plans that balance your macros and even recipes to help you stay on track. Lets take a closer look at this top-rated tool for weight loss.
Intermittent Fasting And Weight Loss
In recent years, research examining the effects of intermittent fasting on weight loss in humans has been growing steadily. Unfortunately, however, most of the available studies we have to date suffer from the following limitations:
- They have no control group to compare results to doing something is, usually, better than doing nothing.
- The control group doesnt receive any treatment i.e. they just eat as usual: it makes sense that a group of subjects doing any sort of dieting will lose more weight than the group of subjects who keep eating as usual.
- The control group receives treatment but caloric intake isnt matched between groups: we cant attribute weight loss effects to one variable when a confounding variable isnt controlled for.
- The control group receives treatment and caloric intake is matched between groups, but protein intake is not: since protein is considerably more thermogenic and satiating than carbs and fats , the group eating significantly more protein will have higher energy expenditure and will naturally tend to eat fewer calories while often underreporting their food intake.
When excluding studies that suffer from the above limitations, we are left with a relatively small number of studies which compare the effects of intermittent fasting to continuous energy restriction on body weight, and which show that, overall, the two diet types result in identical outcomes in terms of body weight and body fat reduction .
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Do You Support Eating Meat And If So Why
Im a big supporter of figuring out what works for each person. A lot of facts in documentaries about meat and demonizing meat are not actually facts. They were either taken out of context or literally made up.
While a plant-based diet is a great idea, and having a diet high in fruits, vegetables and whole grains has been shown to reduce disease risk, Anna doesnt think someone needs to necessarily eliminate meat entirely. Humans are omnivores and are made to eat a variety of foods, including meat. Its important to know that we can get our needs met by eating meat and also by not eating meat. However, some individuals dont feel well eliminating meat and/or have significant trouble meeting their needs.
Its common to fall in a black or white mentality, where we are either eating no meat or only eating meat. These extremes are not a good idea for a lot of people. Most people do pretty well somewhere in the middle, eating lots of plant based foods and including meat, too.
If there are environmental reasons to not eat meat, thats also of course supported by Anna.
Make A Goal And Calculate Your Macros
You have a target, so reach it easily with our Fasting App. Whether you fast daily or only a couple of times a month, our easy-to-use fasting app will assist you in monitoring your macro levels. Set your target and track your results. Start by setting up your personal details like weight, height, and age. This app also features crucial reminders like fast start and end reminders.
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Faster Way To Fat Loss Side Effects
As with any program that makes use of carb cycling and intermittent fasting, in the first week or so it is common to experience some side effects to the change in diet and exercise routine. There might be some initial difficulties with headaches, digestive upset, fatigue and problems concentrating.
Making use of the fasting portion of this program can result in some initial cravings, hunger, irritability and mood changes, low energy and sleep disturbances. It is important to remember that we get a large portion of our fluids from the foods we eat, not just what we drink. Because of this, the participant should plan to take in more water than normal while fasting to avoid the effects of dehydration.
Fasting And Weight Loss
The scientists recruited 36 lean, healthy adults in the U.K. between 2015 and 2018 for the study and monitored their baseline diet and physical activity for 4 weeks. They then randomly allocated the participants to one of three groups of 12.
The participants in the first group, the energy restriction group, consumed 75% of their normal energy intake each day.
The second group used two methods of weight loss: fasting and energy restriction. They fasted on alternate days and consumed 150% of their regular calorie intake on their eating days.
The third group did not face any energy restriction. They fasted on alternate days and consumed 200% of their regular calorie intake on their eating days.
The fasting groups consumed no energy-providing nutrients during their fasting periods. This ensured that their dietary interventions were standardized and allowed enough time for fasting-related bodily functions to activate.
The participants underwent various lab tests before and after the 3-week intervention. The researchers also monitored the participants diet and physical activity levels throughout and extracted fat tissue samples from some individuals.
Those on energy restriction diets lost an average of 1.91 kilograms at the end of the study period. Meanwhile, those fasting with energy restriction lost an average of 1.60 kg, and those fasting without energy restriction lost an average of 0.52 kg.
Also Check: How To Transition To Intermittent Fasting
Higher Amounts Of Energy
If you make sure that youre eating natural whole foods and hitting the correct ratio of proteins, carbs, and healthy fats during your feeding period, your body will have the correct type of fuel in it to provide the proper amount of energy during your fasting period.
A lot of people dont eat the correct food while intermittent fasting and have a hard time working out or staying focused while at work.
This All Seems Kind Of Complicated Can I Track Macros As A Beginner
If the whole idea of a macro diet overwhelms you, well, youre not alone. This kind of detail-oriented tracking definitely requires commitment. And like calorie counting, it can be particularly challenging if you go out to eat a lot.
An easierthough less precisealternative is to just rely on your eyeballs, Goodson says. If youre looking to get your macros in and hate tracking food, a good rule of thumb is to make a little over a quarter of your plate lean protein and about a quarter of your plate whole grains or starchy vegetables . Fill the rest of your plate with non-starchy veggies, which, when it comes to macro counting, are considered carbs. As long as some of the items on your plate have added fat , you dont need to worry about making a space for fat on your plate.
And if youre still hungry, fill up on more veggies, Goodson says. This method wont guarantee that your macros line up with a 30/30/40 breakdown, but itll still ensure you get a decent amount of protein at each meal and arent overdoing it on the starchy carbs. Just as important, itll help keep your portions in check. And both of those things can help you reach your weight loss goals.
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Question : How Important Is It To Precisely Hit My Macros
Consistency will get you the results you want.
But that doesnt mean you have to hit your macros exactly every single day.
If youre having a bad week remember that 50 percent consistency is better than giving up completely.
If you feel like youre really flailing, just prioritize meeting your protein goals each day. A diet higher in protein will help reduce hunger, preserve muscle, and help improve overall health.
Overall, aim for consistency over perfection. Try to get close to your daily macro goals, but dont force yourself to eat if youre not hungry.
And if youd rather have half an avocado than a bowl of oatmeal? Dont stress about swapping fat for carbs.
Clear Up Digestive Issues
Which fasting window should I use?
While the 16/8 breakdown is most popular, you can play with your feeding window to determine both how long to fast and when to fast.
Many people find it easier to gradually increase the time spent fasting and work up to 16 hours starting with a much longer feeding window. For example, if you typically stop eating after dinner and you have breakfast at 7 am, for the first week you could hold off breakfast until 8 am, then push it until 9 am the following week, continuing until you acclimate to a 16/8 schedule, or wherever your sweet spot is.
When you schedule your feeding window is entirely up to you. If you cant train effectively on an empty stomach and your schedule only permits you to work out first thing in the morning, youre probably looking at a feeding window of 5 am to 3 pm. On the other hand, if you dont mind a fasted morning workout, you work out after work, and/or you love to enjoy a huge dinner, a feeding window of 1 pm to 9pm will be more your speed. You can play around to figure out which feeding window fits your lifestyle and preferences.
How am I going to fit all my macros into my feeding window?
When should I work out?
Is IF right for you? The only way to find out for sure is to try it. But rest assured, you can absolutely use it in combination with Macrostax.
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Find Your Preferred Intermittent Fasting Drink:
Now, during the fasting period, you are going to feel hungry.
To combat this, you want to drink something that gives you energy, reduces hunger, and that is zero calories.
You have a couple of options that do fit these requirements:
I prefer black coffee because it tastes great, gives me my energy, and I dont feel hungry for hours.
Oh yeah, and its zero calories.
The only problem, however, is that I also take Legion Pulse, my favorite pre-workout supplement before every workout.
It contains a lot of caffeine already, so I dont want to get over-caffeinated.
I want to be able to SLEEP.
That is why DECAF coffee is an option.
If you fall in the same situation, you may want to consider it, although you do have other options as well.
If It Fits Your Lifestyle
Remember our goal with all this information is to mold nutrition to where it helps up live the lifestyle we desire.
As you can see, my nutrition complements my lifestyle. I use my nutrition as a tool to live the lifestyle I want to live rather than other way around.
This is applicable to doctors, construction workers, hair stylists, athletes, stay at home moms, college students, and literally everyone in the world!
The best diet is the one you can stick to so by figuring out an intermittent fasting protocol that fits your life perfectly, it will help support you reaching and keeping the results you desire!
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What Are The Different Types Of Intermittent Fasting
There are a variety of Intermittent Fasting methods to choose from, depending on your lifestyle, goals, and experience with fasting. Here are the most popular varieties of intermittent fasting:
16/8 Intermittent Fasting : This method of IF is one of the most basic ways to incorporate daily fasting into your life. Each day, youll have both a fasting window and an eating window. The most typical approach is to fast for 16 hours and have an eating window of 8 hours.
However, for beginners, you can try fasting for a slightly shorter period and have a 10-hour eating window.
One Meal a Day : With this approach, you would fast for 23 hours straight and then eat one large meal in a 1-hour window. If this seems a bit too extreme for you, the eating window can be expanded to either 2 or 4 hours. This is a great plan for someone who wants to extend all those fasting benefits but just cant fast for a full 24 hours.
Alternate Day: Just as the name suggests, this schedule of IF involves fasting every other day for a full 24 hours. On your fasted days, you can either completely restrict all food or allow yourself 500 calories or less. This is a more intense method of IF thats probably best-suited to experienced fasters.
Eat-stop-eat: This approach is almost identical to the 5:2 method. However, you can fast just one day per week if you wish with this method. In addition, on your fasting days, its recommended to restrict all food.
Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
Helps You Stay Hydrated
I cant tell you how many of my clients tell me that they cant bring themselves to drink water.
My wifes grandmother actually went into the hospital a year ago and was found to be severely dehydrated, when the DR asked her why she wasnt drinking water her response was I forgot to.
WTF is wrong with people?
I love drinking water and have a hard time understanding this, and also havent figured out a foolproof method to change my clients minds.
Until I noticed the change when any of them started to practice intermittent fasting.
If you do a 16/8 method, and 8 hours is sleeping, youre still spending 8 hours awake while you fast.
This is the time when water becomes everyones best friend, even the most hard-headed individual will look forward to drinking water in order to help them lighten their hunger.
Staying hydrated also helps you digest your food quicker during the feeding phase so that you dont have a hard time fitting it into your desired window.