Do Intermittent Fasting for Fat Loss
Edited by Leomar Umpad, Eng, Maria Quinney, VC
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.
Steps
- 1It may be the opposite of what you think.Short-term fasting, or fasting for a few hours in a day, has appetite suppressing effects.
- 2In addition to that, you save all the calories for the second part of the day.By skipping breakfast, you get the advantage of not feeling hungry during the morning hours.
- 3This means that you get to enjoy big satisfying meals in the evening - which is when most people eat the most.
- 4How can something as simple as skipping breakfast make such a big difference?Some may think that this is ridiculous.
- 5Something little leads up to a lot of things.Well, it is the snowball effect.
- 6We might then end it up with the 6 main benefits that you get out of Intermittent Fasting.
- 7Number one, you get better hunger control because of the fasting period.
- 8It's only a few hours long so you actually minimize cheating.Number two, it's harder for you to overeat because you have that eating window.
- 9Number three, you have more calories for each meal which mean you can cook or buy more satisfying meals.
- 10Number four, you spend less time in preparing and eating food which means that you are more productive.
- 11Number five, you can save enough calories for the evening meal to allow eating out so you keep your social life balanced.
- 12You can make your meal so large that it actually feel like cheat meals.Number six, you eliminate the need for cheat meals.
- 13Sounds good? I bet. Here is How do I Intermittent Fasting and how I recommend you do it.How does that sound?
- 14Most 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.Guideline number one, don't eat for four to six hours after waking up.
- 15This 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.Number two, drink a few tall glasses of water and a cup of coffee during that fast.
- 16This is what we call as the feeding window.Number three, have 2 or 3 meals in the second part of the day.
- 17Personally, I use template 1 the most but all of them are great.I recommend using anyone of these 3 templates that I put on the screen.
- 18Number four, experiment and see how you like to spread your macros for each meal
- 19Personally, I enjoy having lean protein and veggies for my first meal.
- 20In my second meal, I like to have high-fat foods like desserts or chocolates.
- 21My last meal is also the largest. I get a lot of protein, some veggies, and most of my carbs.In my last meal, I get most of my carbs.
- 22You can do use my template but I recommend that you experiment and see what you enjoy the most.
- 23Fasting before training is completely fine. You usually have the dame strength as when you are fed. You just probably have less endurance.Number five, in relation to working out, work out anytime after your first meal or immediately before it.
- 24If 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.What's important though is that if you train, you have a meal right after it.
- 25You 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.This is the simple guide to Intermittent Fasting.
- 26Would fasting not delay the muscle loss and metabolic slowdown? A short answer is NO.You may have a final objection.
- 27Eating 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.Small meals do not speed up your metabolism neither affect your appetite control.
- 28Meal frequency and food distribution don't affect fat loss and body composition.Basically, you can make any diet structures that you like.
- 29The result is that they found no difference.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.
- 30Their 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.
- 31I just think that Intermittent Fasting is a great choice.Again, you are free to use whatever diet that you like.
Video: Do Intermittent Fasting for Fat Loss
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Recent edits by: Maria Quinney, Eng, Leomar Umpad
