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How To Do Intermediate Fasting

What Is The Most Popular Way To Do Intermittent Fasting

How to do Intermittent Fasting: Complete Guide

The most popular way to intermittent fast is the 16/8 method also known as the Leangains Protocol. This involves counting your calories and limiting your food intake for 8 hours a day and fasting for the remaining 16. Within this 8-hour window, you should fill up on healthy nutrients and try to balance every meal with a variety of fruits, vegetables, whole grains, healthy fats, and good sources of protein.

This method is popular because it is generally a lot less restrictive than other forms of dieting and requires minimal effort when considering the potential benefits. Because you will be fasting for long periods of time, you will have a lot less to think about. Counting calories during this method isn’t as pivotal as it is with other forms of dieting, either. If you are looking to do more extreme versions of fasting, this type would definitely be the best one to start with. As stated previously, however, please consult your doctor before embarking on this journey.

Muscle Mass Tends To Decrease

Another side effect of losing weight is that muscle mass tends to decrease .

Muscle is metabolically active and burns calories around the clock.

However, the reduction in calorie expenditure is greater than what can be explained by a reduction in muscle mass alone.

The body becomes more efficient at doing work, so less energy than before is required to do the same amount of work (

Therefore, calorie restriction makes you expend fewer calories to perform physical activity.

Summary

Weight loss and reduced calorie intake can lead to reduced calorie burning. On average, this amounts to about 5.8 calories per pound of lost body weight.

Simple Rules Of Fasting

There are a few rules you need to follow if you want intermittent fasting for men to work out for you.

First, get plenty of sleep.

Sleep is good for you anyway, but getting more sleep while doing intermittent fasting increases the likelihood you’ll stick with it because you are awake fewer hours during the day.

That translates into less willpower needed to stick to the fast.

For example, if you go to bed at midnight and get up at 6 a.m to go to work, you have to fight late-night cravings.

If you go to bed at 10 p.m., it shaves 2 hours off your day, and you’re less likely to have a midnight snack if you’re already in bed and sleeping.

Most people choose to fast for 14 to 16 hours.

This means you effectively either skip breakfast or dinner. Most people choose to skip breakfast and eat lunch and dinner as normal.

Drink coffee to hold you over.

While some versions of intermittent fasting allow one shot of cream in your coffee, the choice is entirely up to you.

The important thing is to not go crazy with it. For example, don’t add 2 or 3 shots of cream and a tablespoon of sugar.

Finally, eat everything you’re going to eat for the day inside of 8 hours.

This can be tricky if you’re not used to it.

If you get up at 6 a.m. and eat by 7 a.m., you can eat a big breakfast and a moderately-large lunch, as long as you stop eating by 3 p.m.

Alternatively, you can skip breakfast and eat lunch at noon, and dinner sometime before 8 p.m.

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Will I Lose Weight

Most likely.64 If you have weight to lose, it is extremely likely that you will lose weight if you do not eat.

In theory, its possible to eat more after fasting, of course, cancelling out the weight lost. But studies generally show that most people tend to eat significantly less overall.65

I call intermittent fasting the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by doctors and dietitians for a long time.66

How Often Can You Do Intermittent Fasting

Does Intermittent Fasting Work? A Science

This also up to you. There are no set rules on how often you can do intermittent fasting for. You can have an initial phase where you hit your goals after a couple of weeks. Then have a break for say 3 months and eat the routine way for the 3 months.

Then, re-start intermittent fasting again for another 3 months, have a break for 3 months and do the same thing again.

You can use a 2 month ON, 2 months OFF model, 4 months ON, 4 months OFF . Do this repeatedly. No rigid rules about how often you can fast intermittently.

If the question is about how often to fast during the week, it would depend on the IF plan you adopt. The 5:2 requires you to fast 2 days a week . Alternate day fasting is as the name suggests, every other day.

The 2 days you fast in the 5:2 plan are not actually a total fast. It only requires you to hold back on your calories to 500 Calories for those 2 days.

The true 24-hour fast may require you to do this twice or three times a week, if you can handle that frequency.

If you cant, even one day a week is okay until you get comfortable with it and you can then try 2 days a week.

Even one day a week is certainly better than what you are currently doing. It will still work. Its just going to take longer.

So, if you want to know how many weeks to do intermittent fasting, all I can say is theres no one size fits all approach.

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How Intermittent Fasting Works

The primary goal of intermittent fasting for weight loss is to get the insulin levels to decrease to a level where the body will begin to burn stored fat for energy.

Here is how it works. When the food we eat is metabolized , it ends up as molecules in the blood stream. One such molecule is glucose . Normally, when there is more circulating blood glucose than the body can use for energy, the excess is stored as fat for future use. But, for glucose to be utilized by the cells, it requires insulin. Between meals the body doesnt require insulin so insulin levels decline. When insulin levels are low, the fat cells release some of the stored glucose, resulting in weight loss.

Should I Eat 6 Small Meals A Day

There are a few main reasons why diet books recommend six small meals:

1) When you eat a meal, your body does have to burn extra calories just to process that meal. So, the theory is that if you eat all day long with small meals, your body is constantly burning extra calories and your metabolism is firing at optimal capacity, right? Well, thats not true.

Whether you eat 2000 calories spread out throughout the day, or 2000 calories in a small window, your body will burn the same number of calories processing the food .

So, the whole keep your metabolism firing at optimum capacity by always eating sounds good in principle, but reality tells a different story.

2) When you eat smaller meals, you might be less likely to overeat during your regular meals. I can definitely see some truth here, especially for people who struggle with portion control or dont know how much food they should be eating.

However, once you educate yourself and take control of your eating, some might find that eating six times a day is very prohibitive and requires a lot of effort. I know I do.

Also, because youre eating six small meals, Id argue that you probably never feel full, and you might be MORE likely to eat extra calories during each snack.

Although grounded in seemingly logical principles, the six meals a day doesnt work for the reason you think it would , and generally only works for people who struggle with portion control .

Thats why we made this:

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Heres Why You Will Lose Weight

While its not widely accepted or scientifically proven that fasted workouts are good for muscle gain, it is for fat loss. This is for a couple of reasons.

Its stored fat or bust

Simply put, when youre in a fasted state your body cant burn glycogen , so it has to burn stored fat.

But thats only if youve been in a fasted state long enough to deplete the glucose and insulin in your bloodstream. At that point, a metabolic shift occurs to start burning the glucose stored in fat for energy.

Depending on your diet, insulin sensitivity, and exercise level, long enough is somewhere between 12-36 hours.

If you maintain a poor diet, a 16/8 intermittent fasting schedule may not be long enough for you to realize a positive metabolic impact. That is why its crucial to have a well-balanced diet full of vegetables, beans, and legumes.

Is 16/8 Intermittent Fasting Right For You

How to do Intermittent Fasting for Serious Weight Loss | Dr Berg

16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.

However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.

Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.

This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.

Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.

16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.

It may support weight loss and improve blood sugar, brain function and longevity.

Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.

Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.

Also Check: How To Calculate Fasting Hours

Balancing The Meals No Snacks Between

So when you decide to start intermittent fasting first review your previous days. How many meals did you have? How many snacks did you have?

Its okay if you have no idea, if you dont remember or if it all seemed like just eating all the time. Thats the usual situation because people today have very busy lives.

For the beginning just spread 3 meals throughout your whole day and dont have any snacks. Take 3 normal meals, like breakfast, lunch, and dinner. Dont pay much attention to what you eat, although you should get the sweats and sugars out because they will make you crave and binge eat after you start fasting.

Make sure you drink a minimum of 8 cups of water every day. This phase should not last longer than 4 days, but if you need more time to adapt, thats fine.

Practical Application: Tim Ferriss 3 Day Ketosis Boost

If you want to raise your ketone levels or kickstart your ketogenic journey, try a 3-day fasting protocol like the one below. If intermittent fasting doesnt sound like its something that can work for you, you can also kickstart your keto diet by fat fasting.

Thursday Evening

  • Eat a ketogenic dinner and make that the last meal of the day. Go to bed as normal.

Friday Morning

  • Get out the door and walk within 30 minutes of waking. Drink coffee or tea if needed, but it is best to limit your caffeine intake because it will cause you to excrete more minerals and fluid than usual.
  • Bring at least 1 liter of water, with some added unrefined salt, and sip as you walk to avoid cramping.
  • Walk for 3 to 4 hours, sipping water as needed.
  • Arrange phone calls or something similar for your walk to make the time productive.
  • The idea behind the walk is that you use up your glycogen stores, forcing your body to move more quickly into deep ketosis. The quicker you get into ketosis, the less time you spend feeling drained.
  • If you prefer to shorten the time frame, you can do a 45-60 minute bout of HIIT exercise.

Friday Day

  • Consume MCT oil 2-3 times throughout the day.
  • An affordable, good quality MCT Oil we recommend is NOW Foods MCT Oil.
  • This provides you with energy until your ketone levels elevate naturally.

Saturday Morning

Saturday & Sunday Day

Sunday Evening

  • Break your fast with your favorite ketogenic meal. Take a look at our Keto Recipes to find your new favorite!

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So Is Intermittent Fasting As Good As It Sounds

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “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,” she confirmed, though generally 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.

Daily Intermittent Fasting Plan

The Intermittent Fasting Trend: What Is the Best Way to Do It?

Try these various schedules, selecting the eating plan that works best for your lifestyle and fasting experience. Remember to repeat the same cycle every day.

Take the keto quiz
  • 14:10: Eat between 9 a.m.-7 p.m. fast between 7 p.m.-9 a.m. the following day.
  • 16:8: Eat between 10 a.m.-6 p.m. fast between 6 p.m.-9 a.m. the following day.
  • 20:4: Eat between noon-4 p.m., fast between 4 a.m.-noon the following day.
  • 23:1: Eat one big meal per day, at whatever hour you wish.

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How Much Weight Loss Can You Expect In A Month On Intermittent Fasting

Many factors go into how much weight you actually lose on intermittent fasting. Weight loss will depend on your current weight, metabolism, what you eat, and your activity levels. Obviously, if you follow a healthy eating pattern and exercise every day or a few times a week, it will help you shed weight faster.

Intermittent fasting may enable you to lose between 0.51.5 pounds a week. In 4 weeks, you could lose anything between 26 pounds.

It May Help You Eat Less

Switching to intermittent fasting may naturally help you eat less.

One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window .

Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction .

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Second A Cheap Option

Early in the post, I mentioned a morning workout plan called Max T3. These are incredibly short workouts that are high intensity with zero rest. You can buy them for $19.99 at maxt3.com.

Outside of the workouts on Beachbody On Demand, these are the most practical and effective workouts I have ever experienced. Youll achieve great results in a fraction of the time by utilizing metabolic conditioning.

According to MaxLiving, the company behind the Max T3 program, metabolic conditioning consists of short bursts of high-intensity exercise. This type of exercise takes much less time and stimulates processes in your body that continue to burn fat for up to 48 hours after your workout!

I followed this program in 2011 and I tracked solid results. The workouts are intense, which is exactly why they work.

Can I Exercise During Fasting

How Often Should You Do Intermittent Fasting?

Yes. You can continue all your usual activities, including exercise, while fasting.37 You do not need to eat before exercising to provide energy.38 Instead, your body can burn stored energy for fuel.

However, for long-duration aerobic exercise, eating before exercise may increase performance.39 Its also important to drink fluids and replenish sodium around exercise when fasting. This is good to know if youre competing. Learn more

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It May Be Difficult For Some People To Stick To

One of the most obvious limitations of the Warrior Diet is that it restricts the time during which you may eat substantial meals to a four-hour period.

This can be difficult to stick to, especially when participating in normal social activities like going out to breakfast or lunch.

While some people may feel great when consuming very small amounts of calories over a 20-hour period, others may find that this way of eating is not ideal for their lifestyle.

Keto And Intermittent Fasting: A Beginner’s Guide

Brady Holmer

When it comes to biohacking, there probably arent two more popular practices than the ketogenic high-fat diet and fasting.

Both regimens have health benefits including improved metabolism, weight loss, and even better cognitive function. Research studies have shown benefits for each, and personal stories on social media serve as some pretty profound anecdotes.

It might not be surprising that many often adopt a keto diet with intermittent fasting. Maybe youre one of those people. This makes senseketo and intermittent fasting actually have a lot in common. Keto works in many of the same ways that intermittent fasting works.

And, in fact, sticking to a low-carbohydrate or ketogenic diet might actually make it much, much easier to practice intermittent fasting. The synergy of keto with intermittent fasting can lead to some pretty remarkable benefits for you body. This article will explore why.

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