Intermittent Fasting for Weight Loss

Uncover how to use this 1 method of intermittent fasting for weight loss to SKYROCKET your results!

I’ll be perfect and honest with you by saying intermittent fasting is going to be hard both physically and mentally.

Most people don’t have the willpower to put in the fortitude necessary to endure an entire day of not eating.

Intermittent Fasting for Weight Loss

But this method is single handedly the most effective way to boost your fat loss results and if you’re willing to go through the pain you’ll reap the benefits.

So why is intermittent fasting so gosh darn effective?

It essentially puts your body in a highly efficient fat burning environment as it stimulates the hormones responsible for fat loss while simultaneously inhibiting the fat gaining hormones.

Unfortunately when most people hear of intermittent fasting they immediately take a step back but you have to realize that it’s probably the most natural method of fat loss.

As humans evolved over thousands and thousands of years food wasn’t always so readily available as it is today. And this meant that there were some days when we just didn’t have food to eat.

So your body would use its fat reserves as fuel until it could find its next meal.

The secret for our purposes is to strategically use intermittent fasting to skyrocket our metabolism so we maximize fat loss while keeping our lean muscle.

And here’s how you do intermittent fasting for weight loss

First you’ll need to pick up some Branched Chain Amino Acids (BCAA’s) which will prevent the breakdown and catabolism of muscle (muscle loss).

BCAA’s are essentially the building blocks of protein and I like to think of them as the “best parts” of protein.

The day prior to fasting your going to have a cheat day which entitles you to eating just about anything you want until 8pm at night. I don’t like to make any rules on cheat day but once the clock strikes 8pm you’re immediately on fasting mode.

For the next 24 hours you’re going to put yourself in intermittent fasting mode.

This means you’re going to go to sleep and when you wake up the next morning you can only drink water or steeped green tea.

The reason we have a cheat day prior to the fasting day is simply because the massive influx of calories will elevate the leptin hormone in your body essentially telling it to start burning fat pronto.

You’re also going to take in your BCAA’s too on your fasting day. To calculate how much you should be using take your body weight in pounds and multiple it by 0.3. Then divide this number by 6 and that’s how much you should take throughout the day in 6 separate “feedings.”

So I weigh around 200 lbs. that means I would take in 10g of BCAA’s over 6 doses throughout the day.

And once 8pm hits the next day you’re allowed to have a meal that is very low in carbohydrates. I usually eat some BBQ chicken with guacamole.

Like I said earlier intermittent fasting isn’t for the weak at heart but if you’re up for it get ready to experience some extreme fat loss results.

Can you workout while on a intermittent fasting for weight loss plan?

First let’s dig into what kind of workouts that will maximally enhance the fat loss process on your fasting day.

Because of your massive decrease in caloric intake it’s probably going to leave you without much energy but if you’re willing to take things to the next level then these workouts will do the trick.

In the morning A.M. I would recommend a metabolic resistance training workout such as the Spartacus Workout 2012 and then if possible you should try to get in another High Intensity Interval Training (HIIT) workout later in the P.M.

These workouts are unquestionable tough but I can promise you they will effectively enhance your fat loss in addition to the fasting day.

I personally only prefer to do a fasting day once per week combined with carb cycling throughout the rest of the week. For my goals I don’t think it’s necessary to fast more than once a week but if you have some serious fat to lose than adding in additional fasting days can work too.

But I would max out with 3 fasting days per week and make sure you have a break day in between so you can consume some actual food.

I also recommend picking up some high quality Branched Chain Amino Acids (BCAA) for your fasting day because they will prevent the breakdown of your muscle during your fast. As we all know muscle is going to be important not only for toning the body but also to keep our metabolisms high.

The Next Level To Intermittent Fasting for Weight Loss

If you want to get extreme like my pal Joel Marion you could also add in a Shake Day following your Fasting Day. This means you drink 6 protein shakes throughout the day in replacement of your meals.

It’s important to pick up a high quality whey protein too as they will be the only thing you’ll be consuming throughout the Shake Day.

Joel is currently putting the finishing touches on his rapid fat loss program that strategically implements intermittent fasting too, I’ll be sure to keep you posted.

Once again these fasting days can be tough but accomplishing the most difficult things in life usually produce the most results.

Let me know if there’s anything else I can help you out on intermittent fasting for weight loss by leaving a comment below.

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  1. Marizol

    March 22, 2012 at 11:31 am

    how often do you recommend doing the IF?


    • Josh Schlottman

      May 19, 2013 at 10:39 am

      I only do it a few days a week but a lot of people who like it do it every day. All depends on how it suits your lifestyle.


  2. Nesh Gold

    March 22, 2012 at 8:25 pm

    Last week i started the intermittent fast diet. I didnt ate on monday, wednesday and friday (after the 24 fast i ate a normal meal) and ate on tuesday, Thursday, Saturday and Sunday. The first week I lost 1.5 kilograms (about 3.3 pounds). After two days of fasting I weighted myself this week and I have not lost weight. It is hard to fast for 24 hours and then found out that my weight remained the same… I am sure I can do this diet easily but I need to see results. I am 59 and cannot exercise as I was hitted by a car 3 months ago and broke 4 bones in my feet, and still am not strong enough to do high intensity training. Can you please help me?


  3. Shircara

    June 20, 2012 at 8:11 pm

    Great article starting this tomorrow.. And plan to fast every Thursday


  4. Anonymous

    December 2, 2012 at 3:52 am

    To the user who posted. Take medium-long.walks after you have been fasting at least 16 hours on your fast day. Make sure you drink lots of water especially on y your fasting days. Most importantly, do not worry about what the scale says you weigh, it depends too much on water retention and other factors. Just be consistent and stay inspired. I wish you the best.


  5. Cristina

    November 21, 2013 at 11:47 am

    Can I drink black coffee with coconut oil in the mornings on IF days?


    • Josh Schlottman

      December 19, 2013 at 6:40 pm

      Hi Cristina, yep you can drink black coffee while fasting. Go for it!


  6. daryl gardner

    January 10, 2014 at 12:28 am

    can you fast 8pm to 12pm and still get weight loss results


    • Josh Schlottman

      January 12, 2014 at 8:25 pm

      Yep, this is the time I usually do my intermittent fasting.


  7. Tina Budnik

    July 11, 2014 at 7:52 am

    I have lost about 36 lbs and I range between 14-16% body fat. i am 150 and 5’6″. I an trying to drop a little more fat.. I can lift and build muscle quickly but I cant get rid of the extra trouble area. How long should I fast for? Any other suggestions?


    • Josh Schlottman

      August 3, 2016 at 4:55 pm

      I’d try a 16/8 hour fasting schedule if you’re looking to add IF to your current dieting routine. Make sure the rest of your diet fits in within the right amounts of calorie and macronutrient intakes. I’ve found in my experience fasting doesn’t work quite as well with women in regards to fat loss as men, but it’s definitely worth trying.


  8. Deanna Martin

    November 4, 2014 at 6:00 pm

    Good info, planning on starting if tomorrow. Seems easy to do, you don’t have to worry about what you are going to eat next!


  9. cody

    March 14, 2015 at 6:49 am

    What about intermittent fasting while breastfeeding? Before I got pregnant I did a 24 hr fast once or twice a week which worked better for me than a daily eating window….Any guidelines or thoughts?


    • Josh Schlottman

      May 12, 2015 at 8:42 pm

      Hi Cody,

      I really wouldn’t recommend intermittent fasting while you’re pregnant. It will put some stress on the body which is the last thing you want to have going on while you’re pregnant and nursing a baby. If you think about it, if you were pregnant back in the caveman days during a famine that would place a lot of unnecessary stress on the body that could pass down to the baby. So I wouldn’t recommend it at all.


  10. Grace

    June 8, 2015 at 8:03 am

    This technique of fasting is very different from what I’ve heard. Doctor Mercola suggest eating in an 8 hour time frame and fasting for 16 hours. Which sounds a lot easier to me.


    • Josh Schlottman

      July 28, 2015 at 6:50 pm

      Hi Grace, there are many different forms of intermittent fasting. The 16/8 fasting to feeding ratio is definitely more sustainable for the majority of people and it’s something I also do from time to time. It all depends on your goals, how committed you are to them and the work you’re willing to put in. Go get it.


    • Shay

      October 17, 2016 at 8:36 am

      Yes 16/8 works great for me, hungry in the morning, but i keep busy at work, so it works out!


  11. Sue Kuras

    August 12, 2015 at 7:51 am

    Do I need to do my workout during my fasting time? I am fasting form 8 pm until 12 pm and can get my workout in at 5 pm. Will it still work for me?


    • Josh Schlottman

      August 13, 2015 at 3:41 pm

      Hi Sue, yes this will still work for you. There is a lot of inconclusive studies out there with working out while in a fasted state. If you can only get your workout in at 5pm then that’s going to still give you great results when combined with the fasting.


  12. Wallace

    September 17, 2015 at 7:34 pm

    Hello! I’ve been following your website for a long time now and finally got the bravery to go ahead and
    give you a shout out from Atascocita Tx! Just wanted to say keep up the fantastic work!


  13. charles Hall

    November 12, 2015 at 8:56 am

    wouldn’t consuming BCAA’s break your fast? Also coconut oil in black coffee?


    • Josh Schlottman

      July 27, 2016 at 5:24 pm

      As long as the BCAA’s are zero calories then it wouldn’t break your fast. Some experts out there go back and forth with coconut oil because the high fat content and MCT’s supposedly go straight into your body as energy.


  14. Machel

    December 2, 2015 at 7:06 pm

    I have started the fasting I fast from 8p.m to 4 or 5 p.m the next day. Basically giving me 4 hours to have dinner and snacks. I have been doing this for 2 weeks but haven’t seen any changes. I also walk every morning normally 2-3 miles then go to the gym and do some cardio and weight training. Any suggestions??


    • Josh Schlottman

      July 27, 2016 at 5:21 pm

      Hi Machel, you might be starving yourself by fasting too much. Try just the 16-hour fasting window and make sure you’re getting the right amount of calories and macronutrients in your diet. You can actually slow down your metabolism by fasting too much.


  15. Tim

    December 27, 2016 at 8:19 pm

    40 year old male. 6’1 240lbs. Have literally struggled with weight my entire life. My problem is simple. I eat too much and too often. Starting IF ASAP. Hoping for better BP & Cholesterol level. I also walk an hour a day. Wish me luck.


    • Josh Schlottman

      March 8, 2017 at 4:02 pm

      Good luck Tim! Be sure keep us updated with your progress.


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About Josh

josh-and-dogHi, My name's Josh and my life mission is to help as many people in the world possible to achieve their goals in health and fitness. I believe we're all worthy of having the body, mind and soul of a happy and strong person. I've been training since I graduated with a degree in Nutrition and after I received my Certified Strength and Conditioning (CSCS) certification. I'm looking forward to giving all I can to get you to your goals. 💪