Stay Active & Do Shorter Bursts Of Intense Exercise
Dont fall victim to a mindset that says you should lie around on the couch all day while fasting. Its perfectly safe to exercise. Follow your normal routine of walking and other means of slow and steady movement throughout the day. What you might want to skip, however, are long stretches of cardio work that can wear you down . For intensive exercise while fastingespecially if you want to kick-start fat loss, HIIT is the way to go. You only need 10-15 minutes of high intensity interval training to stimulate fat burn in your body. Above all, work out when you have time and feel comfortable doing it, but you can also consider incorporating your interval training at the end of your fasting windowright before youre about to break your fast.
Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
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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Eat More Vegetables And Fibers
That looks like a pretty obvious tip to give. Of course, Im not going to advocate getting fries with every meal if you want to lost weight.
But if you cant help snacking and you feel like cravings and appetite are the main culprit in your weight-loss plateau, add in more vegetables and fiber-rich foods.
Most vegetables are pretty low carb, low-calory and you can eat a lot of them.
Theyre full of vitamins and if you need to snack or if you feel like youre not eating enough, packing on fresh vegetables wont have too much of an impact on your weight.
Fibers are also great because theyll help you feel satiated more quickly and good fiber in your food will lessen insulin response in the body. This will lead to less appetite and a bigger effect on weight loss.
Overall, getting more vegetables and fibers will also account for a smaller overall calorie intake.
Snack on brocoli and kale, eat dinner on oeatmeal or lentiles, and you should see great results with weight loss.
What Else You Should Know
Cost: None beyond your shopping. In fact, because you will eat much less 2 to 4 days per week, your grocery costs should go down.
Support: There are several books and websites detailing variations on the basic idea of fasting a few days a week. So though there’s no single destination for support, there are plenty of resources once you’ve decided which version of the plan appeals most to you.
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The Factors That Influence Your Weight Loss Potential On Keto And Intermittent Fasting
Your weight loss results on keto and intermittent fasting could be like Cindys or you could have a different experience. Maybe you lose even more weight or its slower going for you.
If youre wondering why the pounds arent coming off quite so quickly now that youre intermittent fasting on keto, here are the factors that come into play.
What Are The Types Of Intermittent Fasting
There are a few variations of doing intermittent fasting. Some being more easy than others.
Ones such as the 5:2 method where you fast for 24 hours twice a week.
Or theres the the alternate day fasting, where you fast every other day.
Also you can do the warrior diet. Where you fast during the day, and eat a huge meal at night.
A few are quite difficult to implement, so for this article I want to focus on the easiest method which is the method I use.
The 16/8 method.
This is the most popular by far, and the one which I do.
You basically fast for 16 hours a day, and eat for 8 hours. Simple as that! I try and complete dinner by 8pm, then eat my next meal at midday.
I only want to focus on this method as it should be one that everyone starts out with.
Now you dont have to jump straight into fasting for 16 hours.
You can start off slowly.
For example, if you already eat breakfast at 8am everyday, try and push it back an hour or two this week. Then next week push it back further. And eventually youll be able to cut out breakfast completely.
Youll often hear famous people who are in shape talk about fasting. Guys like Dwayne Johnson, Terry Crews, Hugh Jackman and Joe Rogan all live by this way of eating.
I recently got my dad to start as he has spent his entire life eating breakfast at 6am and having dinner at 8pm, and he has also started to lose weight!
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Make The Calories Count
Not all calories are the same. Although these fasting methods do not set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.
In general, a person should aim to consume nutrient-dense food, or food with a high number of nutrients per calorie. Though a person may not have to abandon junk food entirely, they should still practice moderation and focus on more healthful options to gain the most benefits.
Fasting has several effects on a persons body. These effects include:
- Reducing levels of insulin, which makes it easier for the body to use stored fat.
- Lowering blood sugars, blood pressure, and inflammation levels.
- Changing the expression of certain genes, which helps the body protect itself from disease as well as promoting longevity.
- Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
- The body activates a healing process doctors call autophagy, which essentially means that the body digests or recycles old or damaged cell components.
Fasting dates back to ancient humans who often went hours or days between meals as obtaining food was difficult. The human body adapted to this style of eating, allowing extended periods to pass between food intake times.
Reduce Sugar And Alcohol
This blog is called intermittent dieter because I really am dieting intermittently. With fasting, sure, but also during the week. Its rare I dont spend Friday and Saturday night with friends having drinks.
But when trying to lose weight, the first thing that has to go would be this: alcohol and sugar.
If youre like me, you may love intermittent fasting exactly because its a pretty permissive diet/lifestyle. So, nothing says you cant have a sweet now and then and have a drink with friends.
The thing is, this could be the very thing thats preventing you losing more weight.
You shouldnt necessarily cut those altogether. If youre going to do that I advise you to try keto, but also to read about it and be prepared psychologically. Going no sugar is not easy.
But if you just want to break through a weight-loss plateau, why not try 2 weeks to a month without alcohol if you can? Or maybe simply only drink on Fridays, or only on Saturdays.
Again, breaking a plateau is not about huge changes, its more about little things that you can try to help weight-loss. I wouldnt necessarily say reducing alcohol for a week will have much impact though.
But trying to reduce sugar consumption, through candy and drinks, by 20-30%, by simply saying no some of the times could be enough to let you achieve your goals.
As always, it really depends on how serious it is for you to reach your ideal weight and how commited you are to this.
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Is It Realistic To Lose 20 Pounds In A Month
A healthy, sustainable rate of weight loss is 1 to 2 pounds per week. A calorie deficit of 500 to 1,000 calories per day will help you lose between 4 and 8 pounds safely in one month. So, assuming you continue with this same rate of weight loss, you can expect to lose your goal of 20 pounds in about 2 1/2 months.
Change Your Eating Pattern
I often say that in my articles, but intermittent fasting is all about habits. Its not something you have to constantly be mindful of like counting calories or doing low-carb diets.
Youll have to be mindful at first of course, but once the lifestyle is implemented, youll follow it without thinking about it much, since you wont be hungry during your fasting window and, most of the time, you will be when its time to eat.
So you will have created a habit. As I already stated: the body adapts. Itll adapt to this habit, but itll also adapt to your weight-loss and screw up your progress.
If you can do it, try changing your eating pattern. Its not always easy to do depending on your lifestyle. But you dont have to stick to it to very long, the idea is to stress the body and force him to get out of its comfort zone.
This means if youre doing 16:8 intermittent fasting and you dont eat from 8 pm to noon the next day, skipping breakfast, try skipping dinner for a while.
You finish your lunch at 1 pm and you dont eat again before breakfast. This way you could even reduce your eating window from a few hours.
This can be hard since if youre used to eating dinner, youll get pretty hungry in the evening. But again, you dont need to do that for very long, a couple of weeks might be enough.
When getting back to your usual eating pattern, this could be enough to get through your plateau.
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Drink Plenty Of Water
Another duh! advice, you certainly already have heard it almost everywhere else on the web.
But I cant do a whole article on weight loss plateau without mentioning water consumption, because it might not be as obvious as you think.
First, water can help you if youre experiencing cravings. When I started intermittent fasting, I drank so much water. Because I knew it was important, but also because I had bad habits to get rid of and water helped me a lot.
I usually had an orange juice or two in the morning, some type of pastry at 9 am and a few snacks in the afternoon. Water was helping me get through my fasted morning and my non-snacking afternoon.
Every time a craving came, I would gulp on my bottle. I had created a habit of drinking at least 3 liters of water during the day.
And it would not only help reduce cravings I would also feel satiated from all the water I drank, especially when I had sparkling water.
Water will not only help with hunger itll also boost your metabolism for up to 30% for 1.5 hours after drinking it, through water-induced thermogenesis.
In this study, they looked into the effects of having water before a meal on a regular diet. On average, the group consuming water before meals lost 44% more weight than the other group.
How Does It Happen
Your body is great at adapting to any type of condition. One of its main goals is to maintain homeostasis in the body.
Homeostasis is the ability youre body has to maintain a stable internal state, despite changes occurring outside of it. Every living organism has to be able to maintain this internal state at all costs.
A huge spike in blood pressure, youre temperature suddenly dropping, this cant happen without putting a strain on your body and even damaging your internal organs. The body has to maintain as much stability as possible to survive.
This means that your body is a master at adaptation. And after a while, youre body will adapt to the diet youre following.
If youre eating too much, your metabolism will speed up and if you eat too little, your metabolism will slow down. When youre doing calorie deficit, youll lose weight at first of course, but after a while, the body will adapt itself to fewer calories.
Itll be able to function without as much because of the slowed metabolism and other factors. Once this adaptation happens, weight-loss can plateau. This is also called adaptive thermogenesis.
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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.
Figure Out Caloric Needs
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
A person interested in losing or gaining weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
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How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltext” rel=”nofollow”> 2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- Eat Stop Eat
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
You’re Not Eating Enough
If you’ve hit a weight loss plateau after losing a few pounds, says Melanie Boehmer, R.D. of Lenox Hill Hospital in New York City, you may be eating too few calories.
That’s because our bodies adjust to whatever we throw at them, she says.
“If, on average, youre only taking in 1200 calories, which is something none of us should be doing on a regular basis, your body is going to learn to function on 1200 calories,” she says.
Reduce calories slowly and aim for more moderate weight loss, says Boehmer. She advises cutting enough calories to lose about a pound a week.
“When we talk about losing weight, the goal is always to lose as much weight eating the most that you can so you dont create that metabolic inhibitor,” she says.
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