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What Is The Right Intermittent Fasting For Me

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Why Youre Not Losing Belly Fat

Intermittent Fasting for SERIOUS Weight Loss – Dr. Berg

The usual reason why people arent able to burn stomach fat is that theyre just focused on weight loss. If you just lose weight then youll also be losing muscle mass which wont change your body fat percentage.

When most are trying to get rid of their belly they focus mostly on cardio exercises like running, walking, biking, etc. And this is good too but youre not really going to be moving the needle when it comes to improving your body composition. Your body composition is your ratio of muscle to fat.

As you lose weight youll also be lowering your muscle mass unless youre strength training. This can result in you becoming skinny fat. This is when you appear to be thin but actually have high body fat. This is why you see some people that look skinny but actually still have a potbelly.

The best way to lose your belly pooch with exercise is to focus on those that are going to burn more calories while adding lean muscle. If you just do cardio workouts then this is going to be really hard to do. You should at the very least be adding in these belly fat burning exercises too.

Also Check: Does Fasting Make Your Metabolism Faster

How Long Have You Been Eating Healthy

Fasting tends to be the hardest when youre coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.

Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.

If youre fresh off of the Standard American Diet, or tend to eat more highly processed foods than not, try starting with shorter fasting windows where most of your fast is done while you sleep.

Do this while you are transitioning to cleaner eating and detoxing from sugar.

Also cut out snacking and eat three meals of real foods during your eating window. Increase your fasting window as you adjust.

If youve been eating cleaner for some time now, and eat processed foods on occasion, you can likely get away with longer fasting windows.

If you notice it is hard to fast, eat a strict keto diet, allow your body to adapt to burning fat, and shorten your window until you feel comfortable. Then go for longer fasts.

Modified Warrior Diet From Edward V Of Fledge Fitness

Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window.

The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward Vs version of the warrior diet.

Check out his explanation of The Warrior Diet below.

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Did Science Just Find The Best Fasting Method For Weight Loss

The results of the analysis surprised even the researchers at the University of Illinois at Chicago

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Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets, but according to a recent analysis conducted by the University of Illinois at Chicago, there is one approach that trumps the others in terms of efficacy and adherence.

Unlike the vegan diet or keto diet, intermittent fasting is a special kind of diet as it doesn’t restrict what you can eat it only specifies when you can take your meals. The two most popular versions are the 5:2 diet with five regular eating days and two fasting days and the 16:8 diet where you fast every day for 16 hours and eat for eight but there are probably hundreds of versions of these two, all being a variation on the theme.

In a recent analysis called “Cardiometabolic Benefits of Intermittent Fasting ” ), published in the Annual Review of Nutrition in October 2021, researchers concluded that “all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight.”

Erratic Anything Goes Hunger

Intermittent Fasting: Is It Right For Me?

This becomes a broad category open to massive interpretation, unless you really learn to listen to your body. Basically, you eat when youre hungry and abstain when youre not. You dont just eat because its lunchtime, for example.

Proponents of this type of fasting suggest eating sensibly most of the time, eating nothing for an extended period every now and then, and indulging occasionally.

This “anything goes” IF perspective works best when a health care professional custom-designs a plan for you rather than you whimsically deciding when to eat or not.

Its flexibility, however, becomes ideal during vacations and other occasions when you know youll eat less-than-healthy foods.

Also Check: How Often Should You Do Intermittent Fasting

Which Intermittent Fasting Schedule Should You Follow

As we discussed earlier, there are lots of different fasting protocols. Despite some of the marketing copy you might see out there, none have been conclusively proven to be more effective than the others in a clinical study. So the question isnt which ones best, but which diet is best for you.

Here are some options you can try.

Firing Up The Fat Burning Furnace

As mentioned before the body starts to burn fat when the glycogen supply is depleted after about six to eight hours, but on top of that, intermittent fasting will also help spice up the metabolism.

Restricting the time period, during which you eat, makes your body burn more calories throughout the day. Because the longer you feed, the lazier your metabolism becomes. But fit your food intake into an 8-hour window and your body steps up to the plate, burning more calories day and night.

Leptin, the hormone that regulates fat storage as well as hunger signals, and ghrelin, another hormone that tells your brain the body is hungry, are also normalized by routine fasting.

Leptin is produced by fat cells and works by telling the brain to turn off hunger signals when body fat levels are sufficient for survival and reproduction.

Recommended Reading: Best Fasting Regimen For Weight Loss

This Is The Only Diet That Helped Me Ditch My Belly Fat

About two years ago, I was in the store with my two kids and someone asked me when I was due. I looked down at my belly and said, âIâm not.â This was the second time Iâd been asked about my âbaby â the first time was in college after gaining 40 pounds. I felt pretty defeated. My entire life, Iâve always had a little belly and have always felt self-conscious. I exercise regularly and eat healthy, but came to accept that this is how my body is meant to look. Or is it?

Left: July 2016, Right: April 2018

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Cons Of Intermittent Fasting

I Tried Intermittent Fasting For a Month, Here’s What Happened

Intermittent fasting is one way to regulate your calorie intake and work toward improving your metabolic health.

Though the eating pattern can certainly be part of a healthy diet, it will likely take some adjusting to in the beginning. Plus, simply put, intermittent fasting is not right for everyone.

Here are a few downsides you could encounter when first trying intermittent fasting.

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Could Help Lower Cholesterol

Your cholesterol might also improve after intermittent fasting when consuming a healthy diet during your non-fasting periods.

Better lipid profiles have been found after intermittent fasting including lower overall cholesterol, lower LDL , and lower triglyceride levels in healthy and overweight populations .

The majority of studies investigating intermittent fastings effects on cholesterol have focused on those fasting for Ramadan, so intermittent fasting may be an effective dietary method to improve your cholesterol, but further studies are needed to explore the differences in short-term vs long-term metabolic changes associated with fasting. .

If youre concerned about high cholesterol try adopting healthy lifestyle habits like incorporating exercise and a diet low in saturated and trans fats, and rich in high fiber foods.

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Ive Never Fasted Before How Should I Start

If youve never water fasted before, we recommend that you start with overnight fasting. This form of fasting has added benefits of reinforcing healthy circadian rhythms if you start fasting a few hours before bedtime even your gut microbes and brain will love it! You can practice this fasting schedule most nights of the week, if youd like.

Even 12 hours of overnight fasting can require a few weeks of adjustment for many people. But it should get easier within a month! If you normally eat a snack or enjoy a drink late in the evening, try to move that up to at least 1-2 hours before you go to bed. Then try waking up and just drinking some hot tea or coffee with no cream or sugar.

If you can begin to fast for 10, 12 or even 14 hours overnight, youll be well on your way to an intermittent fasting lifestyle! You can work up from there. Let us know how it goes share your story with us on or !

Also Check: Is Fasting Effective For Weight Loss

How To Speed Up Your Weight Loss

That said, some of us have a whole lot of pounds to lose and we may be looking for more than 10 pounds a month. I go through phases where I try to lose a lot quickly. Coming back from Christmas vacation I told the family: Im going in for another 20! I just mean that I am stepping things up and drastically cutting my calories for a short period of time. I do this in two ways:

1) I go on a multi-day water fast.2) I eat a calorie-restricted meal in my one meal a day .

Both cut calories. The first is just an extreme version.

Obviously I lose more weight on a complete water fast but it doesnt always work in my life. In one case, I planned to fast for 10 days and made it to Day 3 and just felt very tired. My hair started falling out just a bit. I took a small step back and realized that I needed to supplement my diet with vitamins and minerals, so I stopped the complete fast, moved to a calorie-restricted model, and began a normal regimen of vitamin and mineral supplementation until I felt built up enough to try the water fast again.

Some numbers:

In my case, if I ate one meal every other day, I lose 15-20 pounds a month. This strategy is very effective and I find it to be do-able. You can hit the vitamins and minerals on your eating day and keep your eating in the low-carb goal range and lose quite a bit of weight pretty quickly.

Schedule #: Fasting 1

Intermittent Fasting 101

On this plan, you fast for a full 24 hours once or twice per week, eating sensibly the other days of the week.

What it involves

Its flexible: You can choose whichever 24 hours you want.

People who benefit

This is an advanced fasting schedule.

It works best for people whove tried either meal skipping or a one-day fasting experiment and thought, Gee, that was interesting. Lets see what happens if I push this a bit more.

Note that if youre not ready to fast one or two days a week, theres a nice half step. You can just fast for 24 hours occasionallysay, once a monthas a refresher to remind yourself that hunger is no big deal.

If you try it

  • Start with just one fasting day. Two fasting days can be stressful .
  • Take an honest look at the rest of your life. Fasting doesnt pair well with things like the sleep deprivation that comes from being a new parent or exhaustion from training for a marathon.
  • Train on your non-fasting days. This is especially important if youre exercising intensely.
  • On your non-fasting days, eat real food. Were talking plenty of lean protein, colorful veggies, healthy fats, and minimally processed carbs.
  • On your fasting days, practice radical self care. Relax. Drink plenty of water or tea. Wrap yourself in a cozy blanket. Breathe deeply and find comfort in ways that work for you.
  • Plan for how you will break your fast. Have food you feel good about eating ready to go. Take a few breaths before your first bite. Slow down and enjoy.

Recommended Reading: What Foods Are Best For Intermittent Fasting

The 1: 8 Method Of Fasting Is One Of The Easiest Forms Of Intermittent Fasting To Maintain

“The 16:8 method requires a person to eat for eight hours per day and to fast for 16 hours per day,” Yule said. This can be one of the easiest forms of intermittent fasting to maintain, she said, since a person can eat every day, and several meals and snacks can fit inside the eight-hour window. The person can also adjust the window to meet their lifestyle needs and behaviors, she added.

Mayo Clinic Q And A: Is Intermittent Fasting Good For Weight Loss

DEAR MAYO CLINIC: A friend told me that she is fasting to lose weight. Ive tried many diets over the years without much success, so Im thinking about trying fasting, too. Is intermittent fasting a healthy way to lose weight? Is this just skipping a meal occasionally or is there more to it?

ANSWER: One diet trend that shows no sign of going away soon is intermittent fasting. Thats when you voluntarily abstain from food or beverages other than water for a certain amount of time. Some fasting is for religious reasons, while others fast for weight loss.

The three most popular approaches to intermittent fasting are:

  • Alternate-day fastingEat a normal, healthy diet one day and then completely fast or have one small meal the next day. Usually, the small meal is fewer than 500 calories.
  • 5-2 fastingEat a normal diet five days per week and fast for two days per week.
  • Daily time-restricted fastingEat normally but only within an eight-hour window each day.

Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term.

Fasting also affects metabolic processes in the body that may work to decrease inflammation, as well as improve blood sugar regulation and physical stress response. Some research shows this may improve conditions associated with inflammation like arthritis, asthma and multiple sclerosis.

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Recommended Reading: What Should Fasting Sugar Be

Read Also: What Food Can I Eat During Intermittent Fasting

What Is Intermittent Fasting And Why Would You Do It

Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesnt change what you eat, it changes when you eat.

Why is it worthwhile to change when youre eating?

Well, most notably, its a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.

With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.

Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.

Intermittent Fasting For Weight Loss: What The Science Says

the BEST Intermittent Fasting Schedule (& my personal fasting schedule)

ByLou Mudgepublished 19 August 22

Heres what evidence says about the efficacy and safety of different styles of intermittent fasting for weight loss

Intermittent fasting for weight loss can be an effective way to lose unwanted fat, particularly in those with obesity and metabolic syndrome. Multiple studies have found that the metabolic impact of intermittent fasting, coupled with the calorie deficit that it tends to generate, can help to create a downward trend on the scales.

There are different styles of intermittent fasting, so if youre looking to embark on this approach its important find the right eating pattern for you. Whether its a more extreme form like the 5:2 diet, or a gentler approach such as 16: 8 intermittent fasting, intermittent fasting should be sustainable and fit with your lifestyle.

In this article, well break down the science behind intermittent fasting for weight loss, and which approaches are most effective. Plus, weve spoken to experts in cardiometabolic health and oncology about the best ways to lose weight sustainably and safely through intermittent fasting. Remember, its best to consult a qualified medical professional or registered dietitian if you are considering making significant changes to your diet.

Also Check: Does Intermittent Fasting Burn Fat

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Does Intermittent Fasting Work

For all the health benefits fasting recently linked to intermittent fasting, theres one overarching reason why most people try it: To lose fat.

And if thats your goal, then the answer is yes, intermittent fasting might help but not for the reasons you think.

There isnt some magic at work thats responsible for the numerous intermittent fasting success stories.

The reason people following fasting protocols are able to lose weight is quite straightforward: They eat fewer calories than they burn throughout the day because the eating windows or weekly fast makes it harder to overeat.

Limiting the hours when you can eat helps you eat fewer calories overall. Think about it: lets say your plan for weight loss required you eating 2,000 calories per day. Its going to be easier to stick to that goal if you can only eat for an 8-hour window in a day as opposed to 14 hours. When you consider fat loss alone , intermittent fasting provides an easy-to-follow structure that naturally creates habits that make it harder to overeat.

Can you still over-eat within a limited time window and gain weight? Of course. But thats the case with any eating approach. But instead of thinking about how many meals to eat, you just set a start time and stop time to your meals, and then eat in a way that feels best for you assuming you stay within the amounts that you should be eating.

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