Article Edit Discuss

Do Intermittent Fasting for Fat Loss

Edited by Leomar Umpad, Eng, Maria Quinney, VC

3 Parts:

Steps

Video: Do Intermittent Fasting for Fat Loss

Comments

I would like to thank Radu Antoniu for the awesome video on How to do Intermittent Fasting for Fat Loss. I organized it into a wiki for anyone with a hearing impairment, or for those who just prefer to read the steps. Hope you enjoy it. :) I have not had breakfast in more than 2 years. It's not that I don't like breakfast foods. I love them. I just found it much easier to get and stay lean if I don't eat in the morning. Let me explain why.

Was this helpful? Yes | No| I need help

How to do Intermittent Fasting for Fat Loss---nSc4dxbJp8A.mp4-canvas15 32635.jpg

Steps

1
Short-term fasting, or fasting for a few hours in a day, has appetite suppressing effects
.
It may be the opposite of what you think.

Was this step helpful? Yes | No| I need help
2
By skipping breakfast, you get the advantage of not feeling hungry during the morning hours
.
In addition to that, you save all the calories for the second part of the day.

Was this step helpful? Yes | No| I need help
3
This means that you get to enjoy big satisfying meals in the evening - which is when most people eat the most
.
Was this step helpful? Yes | No| I need help
4
Some may think that this is ridiculous
.
How can something as simple as skipping breakfast make such a big difference?

Was this step helpful? Yes | No| I need help
5
Well, it is the snowball effect
.
Something little leads up to a lot of things.
Was this step helpful? Yes | No| I need help
6
We might then end it up with the 6 main benefits that you get out of Intermittent Fasting
.
1. You get better hunger control because of the fasting period.
2. It's harder for you to overeat because you have that eating window. It's only a few hours long so you actually minimize cheating.
3. You have more calories for each meal which mean you can cook or buy more satisfying meals.
4. You spend less time in preparing and eating food which means that you are more productive.
5. You can save enough calories for the evening meal to allow eating out so you keep your social life balanced.
6. You eliminate the need for cheat meals. You can make your meal so large that it actually feel like cheat meals.
Was this step helpful? Yes | No| I need help
7
How does that sound
?
Sounds good? I bet. Here is How do I Intermittent Fasting and how I recommend you do it.
Was this step helpful? Yes | No| I need help
8
Don't eat for four to six hours after waking up
.
Most people would recommend that this eating window for Intermittent Fasting but I believe that this is unnecessary. To get all the benefits, you just need to get your first meal later in the day.
1. Drink a few tall glasses of water and a cup of coffee during that fast. This is to block to your appetite. Sparkling water is actually superior to tap water because it fills you up a little. The coffee without sugar or milk is a very powerful appetite suppressant. This combination makes fasting effortless.
2. Have 2 or 3 meals in the second part of the day. This is what we call as the feeding window.
3. I recommend using anyone of these 3 templates that I put on the screen. Personally, I use template 1 the most but all of them are great.
4. Experiment and see how you like to spread your macros for each meal
Was this step helpful? Yes | No| I need help
9
Personally, I enjoy having lean protein and veggies for my first meal
.
Was this step helpful? Yes | No| I need help
10
In my second meal, I like to have high-fat foods like desserts or chocolates
.
Was this step helpful? Yes | No| I need help
11
In my last meal, I get most of my carbs
.
My last meal is also the largest. I get a lot of protein, some veggies, and most of my carbs.
Was this step helpful? Yes | No| I need help
12
You can do use my template but I recommend that you experiment and see what you enjoy the most
.
Was this step helpful? Yes | No| I need help
13
Workout
.
Work out anytime after your first meal or immediately before it. Fasting before training is completely fine. You usually have the dame strength as when you are fed. You just probably have less endurance.
Was this step helpful? Yes | No| I need help
14
What's important though is that if you train, you have a meal right after it
.
If you workout early in the morning, I don't actually commend that you delay your post-workout meal after lunch. Quick research suggests that you compromise the rate of muscle builds a little. It is not that much but we don't want to make any compromises.
Was this step helpful? Yes | No| I need help
15
This is the simple guide to Intermittent Fasting
.
You are good to go. If you eat like this every day, I guarantee that it's going to be enjoyable and it's going to make your cut a little bit easier.
Was this step helpful? Yes | No| I need help
16
You may have a final objection
.
Would fasting not delay the muscle loss and metabolic slowdown? A short answer is NO.
Was this step helpful? Yes | No| I need help
17
Small meals do not speed up your metabolism neither affect your appetite control
.
Eating in the evening does not make you fat. Short-term fasting does affect muscle growth. You can absorb more than 30 grams of protein in one meal.
Was this step helpful? Yes | No| I need help
18
Basically, you can make any diet structures that you like
.
Meal frequency and food distribution don't affect fat loss and body composition.
Was this step helpful? Yes | No| I need help
19
There are some researchers - Allan Aragon, Brad Schenfeld, and James Krieger recently detailed their data analysis that looked at the effects of meal frequency on body composition
.
The result is that they found no difference.
Was this step helpful? Yes | No| I need help
20
Their conclusion was this - given that adherence is of primary concern with respect to nutrition, the number of daily meals consumed should come down to personal choice if one's goal is to improve body composition
.
Was this step helpful? Yes | No| I need help
21
Again, you are free to use whatever diet that you like
.
I just think that Intermittent Fasting is a great choice.
Was this step helpful? Yes | No| I need help