My Mornings Were Either Mega
In the beginning, I couldnt focus at all in the morning. I was so distracted by my hunger that I couldnt get through tasks without daydreaming about later meals or scrolling through food-centric Instagram accounts. Before the fast, I was much more productive before lunch, so this was a weird change. It even extended into the weekend. I flew to see family, and I had a hard time making myself get up and get moving before lunch. My last day with family was when I bumped my fasting up to 16 hours, and by the time I got back to work and the city, my mornings finally felt productive again. The weekend solidified the fact that I was getting used to being hungry, so I utilized that feeling when I was back at work. I busied myself until the time before lunch flew by. Essentially, just like with any diet, it takes awhile to get going and get used to the changes.
Healthy Intermittent Fasting 20/4 Recipes
Knowing what to eat on the intermittent fasting 20/4 is good, but being able to combine the recommended ingredients into a delicious and healthy meal is even better. There is no need to trawl through the endless rabbit hole of recipes online because this article has got you covered. Here are the best healthy and tasty recipes for your intermittent fasting 20/4 menu:
What Does Calorie Restriction Do
Calorie restriction is the act of reducing your intake of daily calories below what your average might be, while still getting the nutrition your body needs. Many studies have suggested that calorie restriction imparts health benefits: For example, in a long-term study called CALERIE, scientists found that in normal and slightly overweight adults, a 25 percent calorie restriction led to reduced fat mass and better overall markers for heart and metabolic health. These include LDL cholesterol, blood pressure, insulin sensitivity, and others.
Many people are told by physicians to restrict calories for weight loss and these potentially connected health benefits. Of course, calorie restriction for weight loss linked to appearance â and, some might argue, a narrowly defined standard of aesthetics â is also common. Almost every calorie-restricting fad diet â from Weight Watchers to juice cleanses â promises to transform waistlines, not blood glucose levels.
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Accounting For The Thermic Effect Of Food
Next, you need to account for the thermic effect of food. This is essentially the calories that your body burns simply because you ate. Since protein has the highest thermic effect, meaning you burn off the most calories to break it down, and you’re using a higher protein intake while on this diet plan, that means that you’ll need to use a slightly higher value here.
To account for this, take the number you got in the first part and multiply by 1.2. This adds digestion onto things.
What I Ate And How I Exercised While Doing Intermittent Fasting
Limiting my eating to an eight-hour period of the day seemed reasonable. If I exercised in the morning, my first meal would be an early but large lunch at around 11:30 a.m. By 3 p.m., if I was hungry, I could have a snack. At 7 p.m., I would eat a reasonable-size dinner. No snacking after that.
My first thought was that there was no way I would be able to skip breakfast and still work out. My mind was telling me that I would be hungry. The first few days that I tried it, as I would warm up for my workout, I would have visions of chicken with broccoli from a nearby Chinese restaurant in my head. But once I got into my workout, a funny thing would happen. I would completely forget about being hungry. My body would stabilize and water would be enough to keep me moving.
But by the time I got home from the gym, I was starving. Early on, I decided that was going to be my biggest meal of the day. Sometimes it was a lean shoulder steak with a sweet potato. Other times, I would eat an entire chicken along with two cups of broccoli, and the sweetest bottle of Gatorade I ever had. Or occasionally, I would make a taco bowl out of seasoned ground turkey, cheddar cheese, and tomatoes, or a stir-fry with beef and a variety of peppers. It turned out that my calorie intake and lunch would be anywhere from 800 to 1,000 calories, though this part was not an exact science.
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Top 6 Questions About Intermittent Fasting
1) Wont I get really hungry if I start skipping meals?
As explained above, this can be a result of the habits you have built for your body. If you are constantly eating or always eat the same time of day, your body can actually learn to prepare itself for food by beginning the process of insulin production and preparation for food.
After a brief adjustment period, your body can adapt to the fact that its only eating a few times a day. The more overweight you are, and the more often you eat, the more of an initial struggle this might be.
Remember, your bodys physical and cognitive abilities most likley wont be diminished as a result of short term fasting.
2) Where will I get my energy for my workouts? Wont I be exhausted and not be able to complete my workouts if fasting?
This was a major concern of mine as well, but the research says otherwise: Training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
In other words, when you train in a fasted state, your body can get better at burning fat for energy when there are no carbs to pull from!
Ill share some of my experiences, now doing heavy strength training for 3 years in a fasted state:
Here I am pulling 420 lbs. at 172 BW after a 16 hour fast:
A post shared by Steve Kamb on Nov 21, 2018 at 10:43am PST
LeanGains digs into various options here, but here is really what you need to know:
4) Wont fasting cause muscle loss?
Can I Lose Weight By Eating 1200 Calories A Day Without Exercise
Creating a calorie deficit is necessary for weight loss . Cutting calories by 500750 calories per day , as some health professionals advise, is likely to encourage weight loss , at least in the short term. Many studies have shown that following low calorie diets, including 1,200 calorie diets, can promote weight loss .
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How To Properly Do Intermittent Fasting 20/4
When people choose intermittent fasting 20/4, many assume that it just involves cutting down your feeding window to only four hours a day. While this is essentially what a 20-hour fast means, many people are unaware that Ori Hofmekler, the diets developer, created an initial 3-week, 3-phase plan.
According to Ori, this plan and its phases are necessary as they give your body a chance to get used to the Warrior Diet, improving its ability to utilize fat for energy. The plan is as follows :
May Play A Role In Cancer Treatment And Prevention
This potential benefit is still a bit up in the air. Animal models have shown that periodic fasting may help protect normal cells from the toxic effects of chemotherapy drugs while sensitizing cancer cells to the treatment .
When it comes to human trials, the data is still inconclusive. Weight control and reduced inflammation in the body could reduce the development of cancer, but further research is needed to understand the role fasting may play in cancer treatment .
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What Are The Proposed Health Benefits Of Fasting Diets
As mentioned, the research on intermittent fasting is limited, but mice studies and small studies in humans suggest the approach may in fact be effective.
For example, in one of Varadys studies, published in June 2018 in Nutrition and Healthy Aging, 23 human participants completed 12 weeks of eight-hour time-restricted eating, and researchers compared their weight loss results to a control group from a separate trial.
Varady and her team observed that the time-restricted group lowered their body weight by 3 percent more on average compared with the control group, and they significantly lowered their systolic blood pressure. But the sample size was small, and the dropout rate among the fasting group was high, at 26 percent, for even a short-term trial, though no one in this group reported dropping out due to issues with the diet, researchers wrote.
But what about alternate-day fasting? While Varady hasnt conducted studies directly comparing alternate-day fasting to time-restricted eating, another one of her studies, published in July 2017 in JAMA Internal Medicine, showed that alternate-day fasting was difficult to stick with and didnt result in better weight loss or heart benefits than a calorie-restricted diet. For the study, she and her team randomized 100 participants to follow one of the two diets or a control group, where their diets remained the same, for one year.
How Fast Can You Lose Weight On Intermittent Fasting : 6
A persons weight loss pace depends on lots of factors and varies individually. Technically, the more calories you reduce, the faster you shed pounds. However, that is not always the case. Drastic calorie restriction may cause your body to enter the surviving mode, where you may stop burning fat and start burning muscles instead while packing on energy in the form of fat. Experts recommend losing 1-2 pounds a week . Such a weight loss pace is the safest and the most sustainable.
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Different Methods Of Intermittent Fasting
There are many different ways to implement an intermittent fast but weve provided a select few options from our calculator which include
- 16/8 method
So, youll simply type in the required information based on your approach and goals, then youll be provided with some details which you can follow that will make your efforts much simpler.
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How Does Calorie Restriction Or Fasting Work
After decades of research, scientists still don’t know why calorie restriction extends lifespan and delays age-related diseases in laboratory animals. Do these results come from consuming fewer calories or eating within a certain timeframe? Are the results affected by the diet’s mix of nutrients?
Several studies have focused on what occurs inside the body when caloric intake is restricted. In laboratory animals, calorie restriction affects many processes that have been proposed to regulate the rate of aging. These include inflammation, sugar metabolism, maintenance of protein structures, the capacity to provide energy for cellular processes, and modifications to DNA. Another process that is affected by calorie restriction is oxidative stress, which is the production of toxic byproducts of oxygen metabolism that can damage cells and tissues.
Several of these processes were similarly affected by calorie restriction in the human CALERIE trial. However, we do not yet know which factors are responsible for calorie restriction’s effects on aging or whether other factors contribute.
Ketones also may inhibit the development of cancer because malignant cells cannot effectively obtain energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also reduce the level of insulin in the blood, which could protect against type 2 diabetes.
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Figuring Out Your Basal Metabolic Rate
The very first thing that you’ll want to think about is how many calories per day you burn at rest just to stay alive.
For most people, this is going to work out to be about 10-11 calories per pound of body weight. If you’re carrying a very high amount of body fat it may be slightly lower than this, but for most individuals this is the best number to aim for.
So first, take your current body weight and multiply by 10 if you’re a female and 11 if you’re a male.
Best Foods To Eat When Intermittent Fasting
When intermittent fasting, the following properties characterize the best foods to eat:
- They are rich in nutrients, especially electrolytes
- Their carbohydrates are primarily limited to dietary fiber
- They are easily digestible and flatter the intestinal flora
On top of that, the following list of the 24 best foods to eat when intermittent fasting brings additional benefits to your daily life.
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Guide On What To Eat During Intermittent Fasting
Written and Medically Reviewed by Babar Shahzad, DR on January 19, 2020.
Intermittent fasting means cycling between periods of eating and fasting. The most popular method is the 16:8 fast. Its grown increasingly popular as a weight-loss method, since it helps to reduce calorie intake. Consuming days meals within a specified time frame not only aids in weight-loss it also optimizes hormones and improves their function, resulting in better health.
Even though intermittent fasting is more about when to eat, rather than what to eat, its important to break the fast the right way to achieve the best possible results.
Can You Chew Gum While Fasting
When asked about chewing gum during a fasting window, Dr. Fung told POPSUGAR, Yes, sweeteners can certainly produce an insulin response, but generally for gum, the effect is so small that there is likely no problem from it. So yes, technically it does break the fast, but no, it usually doesnt matter.
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Why Am I Gaining Weight On Intermittent Fasting
Moreover, fasting causes the body to enter into a self preservation mode, altering your metabolism to conserve energy when caloric intake is severely restricted. Consequently, when you return to normal eating patterns the body begins stockpiling energy, resulting in rapid weight re- gain says Dr.
Foods To Avoid On 16/8 Intermittent Fasting
During your eating window on any method of intermittent fasting, you should stick to the foods presented above. Foods that you need to exclude from the IF food list are:
- Baked goods
- Fried foods
- Low-quality snacks
All processed foods, junk food, refined grains, trans-fat, processed meat, candy bars should be excluded from your list of foods for the 16/8 intermittent fasting method or any other IF protocol.
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When Can I Eat On The 1: 8 Diet
You can pick an 8 hour window to suit your day. So, for example it could be between 10am 6pm or 11am 8pm and so on. Plus, you can still drink tea and coffee outside of those hours too, although because of the benefits of drinking water you are also encouraged to stay as hydrated as possible.
Most people choose to fast through the night, and opt to eat their first meal at about 11am or in the middle of the day.
Tom says, The most common hours adopted for the eating period is 12 till 8pm. The reason for this is because people arent normally that hungry in the morning, you dont want to be consuming too many calories during the evening and this allows us to eat our lunch and dinner as well as a healthy snack.
Questions About Exercise And Intermittent Fasting
A lot of people have questions about how to exercise and train while fasting. Here are some good questions that should push you in the right direction with your training.
I wanted to thank you both for writing such a fantastic, motivating blog and for introducing me to intermittent fasting. I am enjoying watching my weight go down by basically doing something that involves no effort skipping breakfast! I was hoping you could elaborate more on your exercise routine. I have waded through the Leangains site and the other links you mentioned in the beginnerâs guide, and while very interesting, they are WAY too complex for me at this stage.Paul S.
Readers like Paul are what make our community great. He read about an idea that interested him and even though some of the details were overwhelming, he didnât let that prevent him from taking action. In other words, he started before he felt ready.
I try to make my writing as easy as possible to use, but itâs always up to you to experiment and see if it makes sense for your circumstances. Keep up the good work, Paul!
Back to the question
Intermittent fasting works great with most strength training programs.
I believe in strength training and compound movements. I think 99% of the population could get in the best shape of their life with only eight exercises: snatch, clean and jerk, squat, bench press, deadlift, pushups, pullups, and sprints. If you did those exercises and did them well, then thatâs all you would ever need.
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Fasting Reduces Calorie Intake
Many of the intermittent fasting studies that have been performed showed that by merely reducing the number of hours during which participants consumed food, they lost weight. In many cases, there were no restrictions placed on the participants regarding what or how much food they could eat during their eating window .
In my book, Intermittent Fasting Diet Guide & Cookbook, I reviewed many of these studies. The obvious question that these studies lead us to ask is, Does that mean calories are unimportant when you are fasting?
In other words, can you eat whatever you want without consequences, as long as you eat everything within fewer hours? After all, it worked for the research participants. Lets take a look at what it means to be in a study.