If Youre Just Starting Out
I suggest trying the time-restricted approach first, and going at a slow pace to let your body adjust.
One simple way to keep track of when to eat and when not to eat is to plan on eating your meals only during the daylight hours. When its light out, eat as you need to in order to not feel hungry. But once the sun sets, dont eat. Your body will immediately experience the benefits, and over time youll likely start noticing them.
Lots of people find it helpful to start with a cup of bulletproof coffee in the morning, and then refrain from eating till afternoon. Of course, the fat in the coffee contains some calories. But its a helpful way to start, and many people still lose weight with this approach. Just dont add milk or sugar!
Foods List And Meal Plan
To maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.
Filling up on nutrient-rich foods helps round out your diet and supports a healthy weight. Try balancing each meal with a wide variety of whole foods, such as:
- Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
- Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
- Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
- Healthy fats: olive oil and avocados
- Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, also helps control your appetite while keeping you hydrated.
Its best to avoid ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting and may harm your health.
To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. Be sure to follow a balanced diet based in whole foods.
Animal and human studies suggest that intermittent fasting may increase weight loss, improve blood sugar levels, and extend longevity.
Ways To Do Intermittent Fasting
Many intermittent fasting schedules exit. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
Each persons experience of intermittent fasting is individual and different styles will suit different people. Choosing regular time periods to eat and fast.
For instance, you might try eating once during an 8 hour period each day and fast the remainder or you might choose to eat one meal a day, two days a week. Several methods exist and some include
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Can Intermittent Fasting Help You Lose Weight
Yes! Intermittent fasting is an extremely effective strategy to help you shed some unwanted body fat. And the best part is, you donât have to intentionally restrict your calories in order to do so!
âTraditionally, most diets require people to count and restrict their calories in order to see any difference. With intermittent fasting, you donât have to.
Does It Have Benefits
The Warrior Diet does not have any research to back up its exact methods, but intermittent fasting does.
Though the Warrior Diet is a bit more extreme than other, more common types of intermittent fasting like the 16:8 method , its simply a stricter version of this method.
For this reason, one could argue that the benefits linked to intermittent fasting also apply to the Warrior Diet.
Also Check: Can You Combine Keto With Intermittent Fasting
Intermittent Fasting 16/8 Vs 20/: Which One Should You Try
If you are a beginner, the 16/8 method would be better for you than jumping headfirst into the intermittent fasting 20/4 method. Unlike the latter, the former gives you less time to fast, translating into a longer feeding window. Once your body gets used to the 16:8 variation, then you could choose to attempt a 20/4 intermittent fasting meal plan.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
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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 For Weight Loss: How To Get Best Results
Youve seen countless before and after photos and read success stories and wonder if intermittent fasting is that good for weight loss? Then youve come to the right place!
Properly applied, intermittent fasting can bring about extraordinary weight loss success. Here you can find out exactly how it works and which health benefits you may unleash, based on current studies.
Read Also: How Does Fasting Help Weight Loss
How Much You Exercise
Some people lose weight through diet alone, but a combination of healthy eating and exercise can lead to more weight loss. Wed recommend exercising during your non-fasting periods, at least at first. Then you might try fasted cardio or other fasted exercise.
The jury is still out on whether your body burns more fat when you exercise on an empty stomach, but some experts believe that you do. The Journal of Nutrition and Metabolism in a 2016 report writes about a group of participants that fasted for 8 to 12 hours and then exercised. The study suggests that you could burn fat at a high rate of 20 percent.
Even if you dont burn more fat, you do torch calories by exercising, and that will help in your weight loss efforts.
Should You Restrict Calories While Intermittent Fasting
You could also restrict your calories while on an intermittent fasting diet but this may not be as good for you as you think. It has been shown time and time again in the scientific literature that while restricting calories can result in weight loss, much of that weight loss comes from a loss of muscle .
This loss of muscle mass can be detrimental to your fat loss goals because your muscles use a lot of energy/calories. The less muscle you have, the fewer calories you burn each day. This means that in order to maintain your weight loss achievements or to avoid any plateaus, youâre going to have to decrease your calorie intake to adjust for this loss of muscle mass.
Additionally, when you restrict your calories for an extended period of time, your body goes into a âstarvation modeâ where it changes different bodily processes to try to conserve energy . This means that your body is actually trying to burn less calories every day.
Studies have shown in human and animal studies that maintaining your caloric intake while participating in an intermittent fasting diet doesnât cause a loss in muscle mass and therefore, there is no change in the amount of calories burned each day . These studies also show that you donât need to restrict your calories in order to see some of the other health benefits associated with intermittent fasting.
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You Do Not Have To Take It Easy
A popular myth about intermittent fasting is that you need to take it easy.
Unless you already feel tired, the surest way into sluggishness is to rest even more. Instead, activities can help your body go to fat burning faster.
If you feel a sense of fatigue while fasting, its usually a sign that your carbohydrate stores are emptying. However, this is not a bad thing.
Nevertheless, the body does not immediately expend extra metabolic energy to burn fat, especially if you are just starting fasting.
Accordingly, like a savings account, body fat is only attacked when carbohydrate stores, the checkings account, are empty.
Thats why it helps to increase your energy needs with exercise. This way, you force your body to switch to burning body fat.
Nevertheless, when fasting, it is crucial to listen to your body. If you feel good with fasting and strength training, there is nothing wrong with it.
If you feel unwell, you can always break the fast.
For example, intermittent fasting and muscle building work great for me since fasting releases enormous amounts of growth hormone.
However, it is important to always exercise during the fasting period to maximize fat burning. If you eat before exercising, insulin production will prevent fat burning .
Intermittent Fasting: Surprising Update
- By Monique Tello, MD, MPH, Contributor
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
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The Unexpected Benefit No One Talks About
Lost amid the talk of IFâs various health benefits is a very real secondary perk: saving money. When you cut your diet down to one or two meals per day, your food costs drop accordingly. Itâs impossible to say exactly how much you stand to save, because it depends on how often you dine out, what you buy at the grocery store and so on.
But even if your total food expenses drop by just 25%, thatâs a huge difference. Suppose you typically spend, say, $100 per week on food. If you subtract the cost of seven meals per week, that might realistically lower your expense to $70. Over the course of one month, youâd save $120. Over one year, $1,440.
Thatâs a vacation. A down payment on a new car. And thereâs a bigger-picture benefit as well: Youâre lowering your impact on the planet. Imagine if entire populations switched to two meals a day from three. We could get by on fewer crops and animals, which in turn would reduce overall water consumption. Maybe thatâs a bit of pie-in-the-sky thinking, but thereâs truth to it.
I mention all this because after I started IF, I noticed I was spending less on food. And then I started thinking about the external benefits of less food consumption, and that made me feel even better about it. Eat less, help the planet. Win-win!
Can I Do Intermittent Fasting And Lose Weight Without Exercise
Also, exercise is by no means a must for losing weight with intermittent fasting. As long as insulin levels are not lowered by fasting or diet, exercise cannot immediately help burn fat.
Finally, insulin blocks the enzyme that breaks down body fat .
Exercise gives you one thing above all: Appetite. Therefore, people who base their diets on refined carbohydrates will gain rather than lose weight through excessive exercise.
In addition, constant eating and high insulin levels can cause muscle mass to be lost instead of body fat. This way, people reduce their basal metabolic rate.
We also know this negative spiral as yo-yo dieting.
A study involving the weight-loss TV show The Biggest Loser participants demonstrated this very fact.
In this study, the weak metabolic rate persisted longest in those who lost the most weight during calorie restriction.
Consequently, these participants rapidly regained weight after conventional caloric restriction .
The longer your fasting periods, the less exercise you need to do to lose weight. Ultimately, the increased growth hormone release preserves muscle mass and stimulates muscle growth .
Therefore, experienced intermittent fasting enthusiasts can gain partial muscle mass with One Meal a Day by doing a few minutes of weight training weekly.
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How To Stay Focused
With so many resources pertaining to intermittent fasting, not all the information you find online can be trusted. Poorly informed or false sources can give IF a bad rep, which Krystal felt firsthand.
The biggest challenge is probably other peoples perceptions of fasting and overcoming the idea that not eating is dangerous or an eating disorder, said Krystal. Ive found that having information about why I do what I do helps me stay focused.
Alternate Day Fasting : 2 Method
Some people fast on alternate days to improve blood sugar, cholesterol, and weight loss. A person on the 5:2 method eats 500 to 600 calories on two non-consecutive days each week.
Some alternate-day fasting regimens add in a third day of fasting each week. For the rest of the week, a person eats only the number of calories they burn during the day. Over time, this creates a calorie deficit that allows the person to lose weight.
Also Check: Is 24 Hour Fasting Healthy
What Should I Eat With 20/4 Intermittent Fasting
Now that you know how to effectively follow the intermittent fasting 20:4 rules, your next step is to make a meal plan. Meal planning is an easy way to ensure that you always have meals at the ready for whenever you break your fast. This ensures that you always have healthy meals or snacks, which prevents you from consuming unhealthy food options.
Since intermittent fasting is an eating plan and not a diet, people do not have any strict regulations on what kinds of foods or drinks they should eat during the feeding window. However, the warrior diet stands out as it offers some guidelines on how to eat. Your meals should make up a balanced diet, which is a diet that gives your body enough nutrients to work effectively, protecting itself against disease, infection, fatigue, and low performance .
With that in mind, here are some foods that should be included in your 20/4 intermittent fasting meal plan or grocery list. Not only will these foods help with your weight loss goals, but they are also good for your overall health.
May Help With Inflammation
Some types of intermittent fasting have been associated with a decrease in chronic inflammation . While this research did not involve the intermittent fasting 20/4 method, you may still reap the same benefits. Excess inflammation can lead to illnesses such as heart disease, diabetes, some cancers, bowel disorders, and more.
So Is Intermittent Fasting As Good As It Sounds
According to metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School, says “there is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective.” But still she recommends that people “use an eating approach that works for them and is sustainable to them.”
So, heres the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.