Heres My Simplest Formula For Those Looking To Lose Weight With Intermittent Fasting
Focus on the main lifts while cutting out breakfast. Get stronger in the compound lifts. Keep it simple. Replace breakfast with coffee, water, sparkling water or a mix of all three. Youre not trying to compete on stage. Youre just looking to get more jacked without devoting your entire life to this stuff. Your body will change with weight training and fasting.
You wont even feel restricted. Youre going to have more energy than ever. You finally have a plan that you can stick to because were all good at doing nothing. Lets do this. Lets do more of nothing.
The goal is to add more play to your life. You dont want to live in the kitchen or feel like you have to spend hours on the treadmill. You dont have to feel guilty over not wanting to eat chicken and rice every single day.
Those are the rules for intermittent fasting to lose weight. You dont have to follow all of these rules religiously. This isnt a cult. These are just the guidelines that will help you get lean by doing nothing.
Intermittent Fasting Tips For Success And How To Start
When starting a new healthy habit, it’s important to think about what challenges you may face or barriers that may arise during the process.
This is actually a crucial step in planning SMART goals, a common tool used by health coaches to help clients set achievable goals that last long term. When it comes to intermittent fasting there are a few common challenges or questions that tend to arise:
- What do I eat during my non-fasting period?
- What happens if I feel dizzy or nauseous?
- Is intermittent fasting safe?
- How long should I intermittent fast for?
Before You Get Started
If you’re looking for a simple, doable way to practice fasting, I get it. It shouldn’t have to be hard. Get my FREE email course below that shows you the easier way.
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Looking At The : 2 Diet
One of the better-known intermittent fasting diets is the 5:2 plan.
Under this plan, you eat what you want for 5 days each week and then limit yourself to 500 calories on the other 2 days.
In a recent study conducted at Queen Mary University of London, researchers said the results of 5:2 intermittent fasting are similar in effectiveness to traditional dieting.
They also found, however, that people generally preferred intermittent fasting and were more willing to stick with it.
The study included 300 adults with obesity 100 received information on conventional dieting, 100 received information on intermittent fasting, and 100 received information on intermittent fasting along with 6 weeks of support.
The researchers followed participants for a year, noting weight loss. At the end of the study, they noted:
- Fifteen percent of participants in the group provided with information on traditional dieting lost at least 5 percent of their body weight.
- Eighteen percent of people given information on intermittent fasting lost at least 5 percent of their body weight.
- Twenty-eight percent of people who received information on intermittent fasting as well as 6 weeks of support lost at least 5 percent of their body weight.
While weight loss was similar in the groups, the number of people who lost weight increased with intermittent fasting.
Researchers said the two groups who used the 5:2 diet had a more positive experience than people using the traditional diet.
Should You Do Intermittent Fast Every Day
If you can follow a daily intermittent fasting schedule, your body gets used to the cycle, and you may not feel as hungry as you do when you start. Your body adapts to the change in eating patterns.
Lets face it we are used to eating several times a day. And if you gradually ease into intermittent fasting, you will find it gets easier.
However, suppose you feel that you simply cannot do this. In that case, you can try expanding your eating window to 12 or 14 hours and eating a lot of vegetables and fruits, which are filling and yet not very calorific.
Do you find this very restricting? Then opt for skipping meals occasionally. Whatever method you adopt, know that eating fewer calories and eating healthier will enable you to lose weight and improve your health.
Fasting For Longevity: Its About More Than Weight Loss
One of fastings greatest health benefits is prolonging the period of time that you deprive your body of immediate sources of energy. When you go 16 or 18 hours without raising your blood glucose levels, you dont have any insulin present. Once you finally do eat and trigger an insulin response, the insulin shows up, does its job, and disappears. This creates insulin sensitivity the opposite of diabetes!
Fasting isnt food deprivation its food appreciation. You eat real foods when your body actually needs them, rather than snacking mindlessly and suffering through your days in an overfed trance.
In Zanes experience and my own, intermittent fasting is the gateway to applying discipline to the art of eating. Since it can be tackled with defined goals and plans, intermediate fasting is realistic and attainable for busy, highly successful people.
And yes, fasting is safe. You can maintain 16-hour intermittent fasting on a daily basis, and all youll do is make yourself healthier. Zane is living proof.
Ive done it daily for years! I look at fasting as a way to maintain a healthy, active lifestyle into those years of my 60s, 70s, 80s.
I couldnt agree more. When you unpack it, fasting is a way to map your short-term goals, like losing weight and gaining more energy, with your long-term goals, such as delaying the onset of chronic diseases.
It Could Lead To Negative Side Effects
The Warrior Diet may lead to side effects, some of which could be severe.
Potential side effects include (
- Hormonal imbalance
- Weight gain
In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.
However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.
The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.
Hofmekler suggests that anyone starting the Warrior Diet should follow an initial three-week, three-phase plan to improve the bodys ability to utilize fat for energy.
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Stuck In A Weight Loss Plateau Try Intermittent Fasting
Intermittent fasting is the latest thing in weight loss. Fast for 2 hours. Eat every other day. Fast on the third day. Ay carumba!
What mom has time for that?
Luckily, you can reap the benefits of intermittent fasting without much effort. For busy moms, I recommend whats called the 8-hour or 10-hour eating window. Combined with a healthy diet and regular exercise, intermittent fasting is a great way to jumpstart weight loss or break or plateau.
All you have to do is restrict your meals to 8-10 hours. 8 to 6, 9 to 5, 10 to 6, 11 to 7. Or whatever fits best into your schedule.
Here are some of the benefits of following an 8-hour or 10-hour eating schedule:
#1 It can help you break through difficult weight loss plateaus. You know, when you are exercising regularly and eating well but cant seem to lose weight.
#2 Allows your body time to dig into fat stores rather than quick energy from recent meals, boosting weight loss.
#3 Makes you more conscious of your eating habits, naturally reducing intake of unhealthy foods.
And the best part is that intermittent fasting is easy. It doesnt impact what you eat, just when youre eating it. So, as long as youre making healthy choices about what you eat , it can help jumpstart weight loss.
This post wont cover nutrition, but rather the eating schedule you follow. By limiting the time frame, you eliminate extra calories. But we never recommend dropping below 1200-1500 calories.
Before you start, a couple words of caution
What Defines Successful Fasting
Is fasting just skipping meals? Not exactly.
As Zane explains, Theres more than one way to fast. Generally speaking, our dependence on body fat for fuel starts to be elevated after about 12 hours of not taking in any sort of calories.
At its core, intermittent fasting is putting at least a 12-hour window between meals.
After 12 hours, your body is mobilizing excess fat to burn energy. This means that an extended period without caloric intake jumpstarts weight loss and creates a healthy gap that gives your body a chance to regain homeostasis.
So what exactly defines successful fasting? Put simply, a successful fast means staying out of your bodys way for 12 hours or more. Rather than overloading with food every few hours, successful fasting gives your body the opportunity to reset, recalibrate, and burn fat.
The most effective intermittent fasting uses a 14 to 18-hour window of no-calorie intake followed by a 10 to 6-hour window of healthy eating.
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Whats Your Intermittent Fasting Objective
You may start intermittent fasting because you want to lose some weight, let say 11 lbs. Choose a plan and go with it until you hit that target of 11 lbs.
Or you may want to lose a certain percentage of body fat.
Get yourself an electronic body fat estimator and latch on to a plan and off you go. Monitor what you are doing, to see if you have lost the percentage of body fat you plan to lose.
If it takes you 8 weeks to lose 11 lbs, then its up to you if you wish to continue or not.
It is difficult for anyone to prescribe how long you should or can do intermittent fasting for. Because I, for instance, do not know you personally. Only if someone is coaching you on a one-to-one basis can they tell you how long you should do intermittent fasting for.
Consider The Intermittent Fasting Plan Right For You:
Some of the popular regimens include:
The 16:8 diet, or time-restricted feeding, where you fast for 16 hours a day, but are free to eat whatever you want in the other eight hours. Experts advise picking an eating window that lets you finish your meals fairly early, such as 10 a.m. to 6 p.m. or earlier, because your body is less efficient at putting sugar away as the day goes by.
Alternate day fasting, which means limiting yourself to 500 calories one day, then eating whatever you want the next, and then repeating that process.
The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days.
Here are four tips to keep your plan on track:
Day 2 Delay Breakfast
Good morning! You just did a 12-hour fast.
Your last meal was at 7 PM last night, and its now 7 AM. Thats 12 hours. You didnt eat for half a day. Youve balancedeating and fasting to a ratio of 50:50 12 hours of eating and 12 hours of fasting. This is a good thing.
That wasnt so hard, was it? All you had to do was stop eating after dinner. Time flies when youre sleeping!
But now its the morning rush. You need to get out of the house asap or youll be late. So you eat as fast as you can or grab something on the go to eat in the car. But why?
| Delay breakfast today. Eat it when its convenient. Have water, coffee, or tea instead.
Theres nothing extreme about delaying your first meal of the day until its convenient. Like after youve arrived at the office or the kids have been dropped off to school instead of amidst the mad morning rush.
After you get to work, settle in. Check your email, look at your calendar, plan your day. You dont have to sneak in breakfast before or have breakfast while youre doing all this.
- 10 AM. Its time to enjoy your breakfast without the chaos.
- 12 noon. Lunch time. Youre probably not hungry because you just ate. The clock says its lunch time but your body doesnt say so. Its okay to wait to eat until you feel hungry again.
- 2 PM. Youre hungry now, have a nice lunch.
Eat dinner at 7 PM.
Build up on the prior steps: Dont eat after dinner, delay breakfast until 10 AM.
Choosing A Time Window
To get started, begin by picking an 8-hour window and limiting your food intake to that time span.
Popular 16/8 time windows include:
- 7 a.m. to 3 p.m.
- 9 a.m. to 5 p.m.
- 12 p.m. to 8 p.m.
- 2 p.m. to 10 p.m.
Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. before starting your fast.
However, you can experiment and pick the time frame that best fits your schedule.
It may help to set timers at both the beginning and the end of your eating window to remind you when to start and stop eating.
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How Does Intermittent Fasting Affect Your Body And Metabolism
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are several different ways to do intermittent fasting, but the most popular method is called the 16/8 method, where you fast for 16 hours and then eat all you want for the next eight hours.This plan is similar to intermittent fasting, but it requires you to eat within certain windows throughout the day.
Remember, intermittent fasting is eating within a certain time frame during the day. For example, a common way intermittent fasting is done is to fast overnight maybe something like 10 p.m.6 a.m. or 11 p.m.8 a.m. and then be able to eat normally again within hours or hours before breakfast.
If you follow this plan, youre only eating during those 16 hours where your body is completely without food. Youll usually eat your first meal at about noon or 1 p.m., and then youll eat your last meal the biggest meal of the day at about 8 p.m.
Use The Rhythms Of Fasting To Schedule Lunch And Dinner
Youve heard enough youre ready to dive head-first into the wonderful world of intermittent fasting. So when, exactly, can you eat?
The simplest approachis skipping breakfast, having coffee or tea, Zane outlines. If your goal is weight loss, eat a low-carb lunch and dinner.
Your first meal of the day takes place after your fasting window ends, which means all of your eating occurs in a compressed window of about six to eight hours.
Thats give or take. Make it work with your schedule. If its six hours, great. If it has to be nine one day, dont beat yourself up, Zane emphasizes.
Thats the beauty of intermittent fasting: theres no right or wrong. Its one tool to improve your health in whatever way makes sense with your routine.
If Zane could recommend an ideal intermittent fasting schedule, heres what hed suggest:
- Stop eating after dinner
- Skip breakfast, enjoy your black coffee or tea, and fast until noon
- Break your fast with a low-carb lunch
- If you need a snack, make it light
- Enjoy a healthy dinner, then start the fast again
Once you feel comfortable with the rhythm of intermittent fasting, you can experiment with extending your fast until 1:00, 2:00, or 3:00 instead.
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Are There Health Benefits From Intermittent Fasting
Intermittent fasting can teach us some important lessons when it comes to crafting intentional eating patterns and building healthy eating habits like:
- Reducing your consumption of sugars and refined grains
- Eliminating mindless snacking during the day and before bed
- Avoiding making unwanted food choices and planning a healthy diet
Along with building healthy habits, some studies suggest that adopting this practice may help with weight loss, improve memory and mental performance, cardiovascular health, type 2 diabetes, and the effectiveness of cancer treatments .
Is it Safe?
Fasting may not be appropriate for individuals with type 1 diabetes, pregnant and breastfeeding women, elderly individuals with eating disorders, and those who need regular food intake to take medications .
If you have a medical condition, talk to your doctor to make sure it’s safe to try intermittent fasting as long periods of fasting can lower your blood sugar levels and leave you feeling lightheaded, dizzy, with headaches and/or nausea.