Intermittent Fasting Rule #: Replace Breakfast With A Black Coffee
Replace breakfast with coffee. Delay your first meal. Dont stuff your face first thing in the morning. Thats all there is to it.
- Eat lunch at 12-1 after sleeping in.
- Eat dinner 6-8 hours later.
- Ensure that youre satisfied with both meals.
- Theres your 6-8 hour eating window.
How simple is that? An 8 hour eating window isnt that challenging.
You can add a splash of cream if it helps you get through it. You can also try espresso shots because theyre quick. Drink a glass of water to ensure that youre hydrated.
Black coffee for breakfast after 8 hours of sleep will help you start the day off with a boost of energy. Bonus points if you can get some sunshine. Youll also have more time for yourself.
May Improve Blood Sugar Levels
Intermittent fasting is generally associated with improving blood sugar control and insulin sensitivity . A pilot study done in 2017 showed that fasting for 18 to 20 hours a day could lead to weight loss and post-meal blood sugar control . This shows that fasting could be extremely beneficial to patients with type 2 diabetes. However, if you are suffering from this disease, please talk to your doctor before trying the 20-hour fast, or any other form of intermittent fasting.
Fasting For Healthy Weight Loss The Wrap Up
Intermittent fasting can play a role in your healthy weight loss lifestyle.
But remember, fasting is not a magic bullet. The rest of your diet and lifestyle still matter.
Also, remember our six tips for healthy weight loss with intermittent fasting:
If you follow these tips, theres a good chance that intermittent fasting can help you lose weight in a healthy way.
How Do You Get Started With Intermittent Fasting
The most important place to get started with Intermittent Fasting is determining what your fasting schedule will be. Don’t be fooled into using the same 12pm-8pm window that many people use. This is a great option, but it doesn’t work for everyone. In order to determine exactly how long you should fast and how many times you should eat during your eating window to support your goals, I highly recommend you check out my free Intermittent Fasting Quiz HERE. This will help pinpoint what type of fast may work best for your weight loss or wellness goal so that you can get started with Intermittent Fasting.
Once you have your fasting window sorted, now it’s time to determine what type of meals you’ll be eating. If you’re looking to achieve a weight loss goal, I highly recommend checking out the Complete Intermittent Fasting Bundle for the details on how to create meals that support your goals . But to get you started, you can grab a free break-fast smoothie recipe HERE.
I can’t wait for you to get started on your Intermittent Fasting journey!
Are You Eating Too Much When Youre Not Fasting What Are You Eating
Could you be over-eating on your non-fast days ? If you have lost a fair amount of weight already, you will need less food to sustain your body and so you need to reduce how much you eat on the non-fast days in line with your new energy requirements . Fasting tends to reduce our appetites on the non-fast days, but some days we are hungrier than others. Perhaps the hungry days are coming too often? Some people find that adding an extra fast day or extending the length of the fasting period can be enough to bring appetite back under control.
If you have insulin resistance you may be particularly sensitive to carbohydrates in your diet, particularly sugar and refined carbohydrates, such as white flour, white pasta and white rice. Carbohydrates stimulate our bodies to release insulin which prevents us from burning our fat stores. Many of our FastDay forum members have found that reducing their carbohydrate intake has helped with weight loss. It is not necessary to go on an extreme low carbohydrate diet, but avoiding carbohydrates on fast days and reducing carbohydrate intake on non-fast days can make a difference.
FastDay says: attention to your Way of Eating when not fasting may be enough to break the plateau.
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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.
The Bottom Line: Should You Try The Intermittent Fasting 20/4 Method
This method is quite an extreme and restrictive eating pattern that is not based on any scientific research. In light of this, we would advise you against trying the warrior diet. Instead, you could try other intermittent fasting variations, like the popular and less restrictive 16:8 method.
With that said, remember that fasting is not what leads to weight loss. To shed those extra pounds, you need to work out at least 30 minutes a day and eat on a 500 to 1000 calorie deficit diet. Irrespective of the kind of fasting method you choose, intermittent fasting 20/4, or other variations, please be sure to first consult a doctor for professional advice.
Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.
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Intermittent Fasting: What Is It And Is It Safe
Intermittent fasting may seem like a recent trend, but actually, humans have periodically refrained from eating for millennia for a host of reasons: Believe it or not, physicians of yesteryear used to prescribe fasting to treat a host of ailments, while ancient philosophers pushed their plates away in attempts to boost their mental clarity. Fasting has also been a form of political protestthink: the hunger strikes of Mahatma Gandhi, Irish Republican prisoners in the 1980s, or British and American suffragettes in the early 1900s.
To this day, avoiding food is a regular part of many religions. Traditionally, Muslims forgo food and beverage during daylight throughout Ramadan Jews skip eating and drinking on Yom Kippur and Hindus and Buddhists fast weekly.
Now fasting is trickling into the secular spotlight due to media coverage that claims intermittent fasting not only leads to weight loss and boosts metabolism but that it may also curtail cancer risk and even extend lifespan.
But is intermittent fasting, a practice thats both ancient and newly trendy, as effective as some attest? Below, we take a closer look.
What is intermittent fasting? The ultimate guide
The theory is that this process may strengthen some cells ability to withstand additional stressors, which explains the potential link between IF and delayed aging as well as a reduced risk of cancer risk. But the benefits have yet to be proven.
Different types of intermittent fasting
Whole Foods And The Brain
The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best isyou guessed ita whole, unprocessed food.
In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimers.
Some of the best whole foods for the brain are:
- Oily fish
- Whole grains
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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.
Lowers The Risk Of Type Ii Diabetes
Since being overweight and obese are two of the main risk factors for developing type II diabetes, intermittent fasting could have an effect on diabetes prevention due to its weight loss effects. It can also potentially influence other factors linked to an increased risk of diabetes. A 2014 study showed that intermittent fasting can lower blood glucose and insulin levels in people at risk of diabetes .
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Tips For Intermittent Fasting For Healthy Weight Loss
Are there ways to use intermittent fasting to make sure you lose weight in a healthy way?
Yes! Here are our top tips:
Intermittent Fasting For Healthy Weight Loss
As weve said, not all weight loss is the same. Its essential to make sure youre losing weight in a healthy way. Can intermittent fasting help with healthy weight loss?
Here, the data are conflicting.
On one hand, intermittent fasting can help improve metabolic health by reducing blood sugar and blood pressure while also improving blood lipid levels.4
On the other hand, two trials suggested that intermittent fasting may not lead to greater weight loss than usual care, or even worse may lead to greater loss of lean muscle mass than usual care or continuous calorie restriction.5
A healthy weight loss intervention also should be relatively easy to comply with and maintain long-term. Fortunately, intermittent fasting may fit that criteria.
One study reported that working adults found time-restricted eating with an eight-hour eating window easy to comply with and maintain for three months.6
That fits with frequent clinical experience suggesting many people easily adapt to time-restricted eating, especially when they follow a low-carb or high-protein diet that helps improve satiety and reduce appetite.7
So, in terms of convenience and ease in your approach to healthy weight loss, intermittent fasting seems to be a winner.
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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.
Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.
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Intermittent Fasting Rule #: After A Rough Day Or Weekend Fast And Rest
Did you screw up? Did you fall off your diet?
Try to see how long you can go on water. Let your body rest. Dont beat yourself up over your mistakes. Try to recover by letting your body process the food.
Youre going to mess up. You dont have to punish yourself. Treat yourself to the gift of nothing. Do nothing. No detoxes. No fat burning supplements.. Not fit tea. Nothing. Drink water and try to keep your mind occupied. Catch up on your sleep. Its amazing how refreshed you can feel after a solid rest and fast.
Reason : Not Drinking Enough Water
I cannot stress enough how important it is to drink LOTS of water when youre fasting.
When your body is in a fasting state, its working hard to burn fat and detox the body.
The fasting state is when autophagy happens. Autophagy is the cellular self-cleaning process that breaks down and recycles damaged cells.
Think of it as your bodys way of cleaning house. So you need to make sure youre drinking even more water than you usually do.
If youre working out, you need more water. If you live in a hot climate, you need more water. Do I sound like a broken record yet?
So drink more water than you think you need while intermittent fasting.
As a minimum guideline, try to drink about 2/3 of your body weight in ounces each day.
So a 200-pound person would drink about 133 ounces a day .
If youre not up for the math, heres a handy water intake calculator you can use to get a ballpark idea of how much water you should be drinking.
For some yummy ideas for infused waters, check out my favorite detox water recipes.
Do whatever you have to do, but drink enough water.
Week : My Experience Intermittent Fasting For Weight Loss
General: Hunger and cravings were totally a thing of the past. As I explained in the first update, I had a difficult time figuring out how to curb sugar cravings. My first-day fasting, the sugar cravings went away and even after two weeks of intermittent fasting, they are STILL gone! I have not desired nor ingested any sugar since day one. This is pure magic because I could literally put away entire boxes of candy. Gross!
Intermittent fasting LITERALLY helped me overcome sugar addiction in just 24 hours.2 weeks later that still holds true. I remain amazed.
Also, I wound up hitting a 24 hour intermittent fast almost by accident. On one very busy day, I got in from running errands at around 5:30 pm and realized I hadnt eaten. 6:30 pm would make 24 hours fasting so I figured Id just push it there. Took a shower and got comfy for the evening, and by the time dinner was ready 24 hours had passed. Easy stuff.