Intermittent Fasting Results
Intermittent fasting can help you produce amazing results especially if your trying to lose weight.In the past I've dropped anywhere from 3-5 pounds and up to 12 pounds all within a week. The 12 pounds I lost were mostly water weight from controlled eating, and running two days a week.
Curb Your Eating Hours
The easiest way to start in my opinion is to follow an intermittent fasting schedule and stop eating and snacking between 8 and 10 p.m. and having your next meal 8 to 12 hours later. 12 hours or more is ideal.
Right now my eating hours are between 2 and 10 p.m.
Make sure you check with your doctor especially if you have any type of health concerns.
Most of the time you wont be hungry. I normally don't eat until I feel hunger pangs which can be up to 16 hour later.
Break your fast with a small meal and see how you feel. If you're still hungry, eat another small meal or snack. You will find that you either skip lunch or can hold off until dinner time.
I try not to fast more than three days in a row but for some they can safely intermittent fast on a regular basis as a lifestyle choice. You can also try fasting two days in a row or alternating every other day.
Intermittent fasting is also a great hack to avoid jet lag while traveling.
How Intermittent Fasting Works
Other options are going on a juice fast for no more than three days. Check with your doctor first before starting a juice fast and make sure you do it during a time of low activity, meaning limit your exercise to short walks. If you feel light headed by all means eat and continue your fast for a later date.
Fasting Between the Hours of 6pm and Noon
Another technique is to only eat between the hours of noon and 6pm.
You may need to eat a heartier meal if you use this approach to make sure you get enough protein and nutrients in your system.
Zig Zagging or Staggering Calories
Try staggering or zig zagging your calories throughout the week.
Eat less calories Monday through Friday (without starving yourself of course) and come Friday take in more calories until Sunday afternoon or evening. Go back to less calories either Sunday night or Monday morning.
I find it easier to just eat up on Friday night because I'm usually out with friends. It doesn't mean it's time to pig out or have a cheat meal (I don't believe in cheat meals or diets. I believe in eating healthy a majority of the time) it means choosing a different type of salad with more protein, restricting carbs but eating a steak, maybe an extra beer or glass of wine.
There are still limits if you want to continue eating healthy, or in maintaining or losing weight.
Stick to healthy foods but don't beat yourself up if you have something fried or sugary or something that is complete junk.
It's all about portion control, substitutions and omitting certain foods (food combining) while consuming others.
Benefits of Intermittent Fasting
- The body burns fat instead of calories from food
- Resets your metabolism
- Reduces imflammation
- Eliminates food cravings
- Helps the body produce HGH (Human Growth Hormones)
- Melts away belly fat
- Promotes longevity and anti-aging
- Clear and focused thinking
- Can help prevents the big three: Diabetes, Cancer and Heart Disease
Eating Healthy During Intermittent Fasting
You still need to maintain your health so eating junk and processed food will only hinder your progress if you're trying to lose weight.
Eat whole and organic foods when possible, cut out sugar and white carbs.
Choose how to eat:
Paleo: Seeds, nuts, berries and small amounts of meat.
Low Carb: Small amounts of protein and even smaller amounts of all carbs.
Low Carb: Small amounts of protein and even smaller amounts of all carbs.
Vegetarian: Grains, vegetables, fruits, dairy and eggs and healthy oils.
Vegan: Plant based diet consisting of vegetables, grains, fruit, nuts, seeds, and healthy oils. No meat, eggs or dairy.
Intermittent Fasting and HIIT
You still need to exercise and the best way to burn fat fast is through high intensity interval training (HIIT)
Isometrics are great as well as weight lifting. Make sure you take in enough calories to build muscle.
Resources:
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section6