Uncover how to use this 1 method of intermittent fasting for weight loss to SKYROCKET your results…
This method is single handedly the most effective way to boost your weight loss results if you’re willing to go through the fasting windows.
So why is intermittent fasting so crazy effective for weight loss and lowering body fat?
It essentially puts your body in a highly efficient fat burning environment as it stimulates the hormones responsible for fat loss while simultaneously inhibiting fat gaining hormones.
Unfortunately, when most people hear of intermittent fasting (or intermediate fasting) they immediately take a step back. But you have to realize that it’s the most natural method of weight 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.
Studies show intermittent fasting to be as effective for weight loss, lowering body fat, improve heart health and reversing aging (1).
In one study, 107 young overweight women were separated into two groups. One group reduced their caloric intake by 25% while the other group used a 5:2 intermittent fasting method of 5 days of regular eating followed by 2 days of eating only 25% of their daily calories (2).
The key with the above study is the intermittent fasting group had better improvement to their insulin sensitivity than the calorie restriction group.
Insulin resistance is a huge factor driving weight gain and obesity so the higher sensitivity your body has to insulin the better you’ll be at burning off body fat (3).
The secret with intermittent fasting for our purposes is to strategically use it to skyrocket our metabolism so you maximize fat loss while keeping your lean muscle. The results of fasting even for only a month are rather impressive.
How to Use Intermittent Fasting for Weight Loss…
Ready to know how to fast for weight loss?
The day prior to fasting you’re going to have a Cheat Day. The Cheat Day 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 in fasting mode.
For the next 24 hours you’re going to put yourself into intermittent fasting mode where you won’t be eating anything.
Basically anything as long as it’s zero calories, but you’re definitely not allowed to have anything with caloric content.
It’ll also be way easier to get through the day without eating if you’re allowed to have some coffee and 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.
This essentially tells your body to start burning fat immediately.
It’ll be a good idea to try supplementing with Branched Chain Amino Acids (BCAAs) during your longer fasts to keep your stomach fuller and prevent muscle breakdown.
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 equaling to 60g total.
Once 8pm hits the next day you’re allowed to have a meal very low in carbohydrates. I usually eat something like BBQ chicken breasts with guacamole.
There are other health benefits that intermittent fasting can help (without any major side effects) including improved blood sugar control, lower risk for heart disease, better body composition, lower blood pressure, reduced risk of Alzheimer’s disease and reversing type 2 diabetes (4,5,6).
But keep in mind this isn’t medical advice and intermittent fasting may or may not improve the above symptoms so go to a doctor for diagnosis or treatment advice.
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How Does Intermittent Fasting Work?
Most people who try to cut calories end up binge eating after a short amount of time because the “hunger pains” are too harsh in the long run.
Intermittent fasting solves this dilemma by only cutting out food for a limited amount of time before allowing your body to eat again without the severe restriction.
When you have too much excess fat it’s essentially your body’s way of storing extra calories for later use. To burn through these fat stores you’re going to have to reduce the amount of calories going into your body in the first place.
When you’re in a fast your insulin levels will lower dramatically. With these lower levels of insulin your body will effectively go into fat burning mode (8).
Your Human Growth Hormone (HGH) levels also naturally go up while fasting promoting more fat loss and muscle gains (9). Hormonal belly fat can be near impossible to get rid of without getting your hormones under control first.
Your nervous system will also send the hormone norepinephrine to your fat cells. This forces them to break down fat to be burned off as energy (10).
Since you won’t be eating for an extended period of time you can expect to consume less calories than you would normally. This means you’ll lose weight naturally without having to focus on cutting calories from your overall diet.
You can also expect to keep your hard earned muscle. Studies show those who used intermittent fasting may help you lose weight had significantly less muscle loss than those who used a calorie restriction diet (11).
If you’re pregnant, breastfeeding or diabetic then I wouldn’t recommend intermittent fasting without the approval of your doctor. You could experience low blood sugar or may not get enough required nutrients.
How Much Weight Can You Lose With Intermittent Fasting…
For every week you use intermittent fasting you can expect to lose 2-3 pounds per week as long as you’re eating clean the rest of the time.
You could easily expect to lose more weight up to as much as 20 pounds a month depending on how well you stick to your diet, your workouts and the fasting protocols .
But intermittent fasting isn’t going to be very effective if you’re eating bad the rest of the time.
The same rules apply to your diet…
- eat a high protein diet
- kick out the sugars, refined carbs, vegetable oils and processed foods
- get most of your carbs from green vegetables
You’ll also have to keep your caloric intake under control, but you shouldn’t have to go so far as to keep a log for every meal you’re eating.
I just eat until I feel slightly full then I’ll stop and weight 10-15 minutes before eating anymore. It takes this long for your brain to register its full from the food you just ate.
Muscle isn’t only important for your strength but it will give you the toned and attractive appearance. We’ve all seen people who are “skinny fat” where they appear to be thin but in reality their body is the composition of cottage cheese.
A 2018 study published in Nutrients found mice didn’t gain weight on a high fat and high sugar diet when using intermittent fasting (15).
The only problem is some people can’t handle not eating for 16 to 24 hours at a time. I’ve found drinking a lot of water, black coffee, green tea, greens supplement and BCAA’s will help get you through it so you can come out leaner and thinner on the other side.
But to be 100% honest nothing works as effectively as the fasting method below…
The 4:3 Method of Fasting
An easy way to use the 24 hour fasting protocol is to divide the week up with 4 days of eating with 3 non-consecutive days of fasting.
I’ve found this to be the most effective strategy to using the 24 hour fasts when I need to take things to another level while keeping consistency.
Here’s a weekly breakdown of the 4:3 fasting week:
- Monday: Fast
- Tuesday: Eat
- Wednesday: Fast
- Thursday: Eat
- Friday: Fast
- Saturday: Eat
- Sunday: Eat (I like to have a Cheat Day on Sundays)
You can of course change this schedule for what works best for you, but I’ve found for myself, friends and clients it’s the best.
This will allow you to still eat on the weekends, which can be hardest while fasting because we’re usually hanging out with friends and family at social gatherings.
Nothing worse than having to turn down somebody’s home cooking because you’re fasting that day.
Saturday’s I don’t go crazy pigging out, but when Sunday comes around I’ll usually end up splurging a little bit on my diet.
This not only helps to refuel my body but it’ll also cause my leptin levels to go back up.
Leptin signals for your body to burn more fat. Leptin levels can go down from fasting and restricting calories so it’ll be important to strategically raise them back up (7).
Having a small Cheat Day here and there will also keep you sane while using intermittent fasting. Taking away all “cheat foods” is going to be hard on anybody.
Allowing yourself one day to go all-out will allow you to satisfy your cravings while boosting your motivation for the next fast.
The key is finding something that works for you and then to stick with it. I know so many people who have tried a calorie restriction diet and dropped out shortly after because it was too hard for them.
Meanwhile those who have tried various forms of intermittent fasting have found it works very well for them, and therefore they’ve lost significant weight with it.
Intermittent Fasting 16/8 Weight Loss Plan
I’m also a big of the 16/8 intermittent fasting ratio for fat loss.
For this method of intermittent fasting you would fast for 16 hours then go through an 8 hour feeding window.
I’ll eat my last meal at 8pm then go directly into the fasting period. Then at noon the next day I’m allowed to eat again.
I’ve also found some people are better off using this method of a fast since it’s more sustainable than 24 hours fasts. And studies have found it to be effective for weight loss (13).
I’ll use the 16/8 method most of the time throughout the year for this very reason. Whenever I’m looking to step up my game I’ll start using more of the 24 hour fasts or even a water fast.
With the 16/8 intermittent fasting schedule you’re essentially just skipping breakfast. I like to use this time to really focus on work and get things done. There’s something about being hungry that can really push you to do your best work.
This study found the 16/8 method of intermittent fasting to be effective for fat loss while maintaining muscle (14).
Even though both groups ate similar caloric and macronutrient content the group using the 16/8 intermittent fasting method lost an average of 3.5 pounds compared to the control group that didn’t lose any.
The researchers concluded the reason why the intermittent fasting group lost more fat was due to hormonal releases in the body causing their metabolism to burn more calories.
You could say on its most basic level intermittent fasting “tricks” your body into thinking it’s dieting which leads to enhanced fat burning.
Can you workout while on a intermittent fasting plan?
With the right kind of workouts you can maximally enhance the fat loss process on your fasting day.
Because of your massive decrease in calories it’s probably going to leave your body in prime condition to burn off excess weight for energy.
In the morning A.M. I would recommend a Metabolic Resistance Training (MRT) workout such as the Spartan Ab Workout. Then if possible you should try to get in another High Intensity Interval Training (HIIT) workout later in the P.M.
Studies have found working out while fasted can enhance the fat loss process (12). Since your body is out of glycogen (stored carbs) your body will then be forced to burn off fat stores for fuel.
Be careful if you ever feel lightheaded while working out while fasted. It’ll be best then to back off and slow things down a notch.
Now 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.
I would max out with 3 Fasting Days per week by making sure you have a break day in between so you can consume some actual food.
Plus it’ll be way easier to get through the side effects of the “hunger pains” that come with intermittent fasting. I’ve seen people who have fasted for the first time end up grumpy as hell from too low of a calorie intake.
What should I eat during intermittent fasting to lose weight?
The biggest problem I’ve found with helping those who want to know how to lose weight by fasting is what to eat the rest of the time. Most people make the mistake of lowering their calorie intake so low with low satiating foods that it’ll leave you way too hungry. Then intermittent fasting may not work if you end up binging on junk food during your feeding window.
That’s why I recommend using Prolon Fasting kits since it contains everything you need to get yourself kickstarted onto an intermittent fasting diet. Their kits come with clearly labeled foods that “trick” your body into thinking its fasting around the clock.
I’ve gone through it multiple times and every single time I drop more and more excess weight. They’ve really fine tuned the intermittent fasting process so you can fully optimize its fat burning potential. I recommend it to my clients too.
The Last Word
Now I’ve never really seen people make such progress with losing weight in such a short amount of time as they do with intermittent fasting.
There are a handful of different intermittent fasting methods you can use that’ll produce different results. Generally the longer the fast the more weight you’re going to lose. But the trick is going to be to find one that works for you.
Going on too long of a fast at the beginning can set yourself up for failure. Many people go about intermittent fasting all wrong and end up crashing and burning. It’s better to start slow or to use a kit like this one to get started off on the right foot.
Intermittent fasting can be a game changer for your body. You’ll lose weight, drop body fat and improve many markers of health so there’s not time to waste… time to fast!