Intermittent Fasting... What you need to know

 

Image result for intermittent fasting morpheus meme 

 

INTERMITTENT FASTING 

In 2019 there was two topics that I was asked ALL THE TIME when it comes to nutrition.  

 

Guys I have spent upwards to 45 minutes given men and women a FULL DETAILED breakdown on the importance of dieting and training in order to maintain a healthy lifestyle and after each one I get asked one of two things: 

 

  1. Which protein powder should I take? 
  1. How much weight can I lose doing Intermittent Fasting?  

Well folks. Here’s what you need to know about Intermittent Fasting.  
 

What Is Intermittent Fasting? 

For those of you who are not familiar with IF, there are several different variations, but all of them revolve around the premise of strictly eating inside certain eating windows and not eating anything at all during your fasting window. However, water, no-calorie drinks and BCAA’s are allowed, because... ultimately, we need water to survive and no-calorie drinks to... enjoy life.  

 

The most common IF variation is the “8 – 16” model. That means that you consume all of your calories inside an 8-hour window, and then you fast for the remaining 16 hours of the day. Now this is not very extreme, since many of us are already accidentally following it. Like when you spend 6 hours meal prepping for the week and then you forget your meal prep at home and realize it when you’re at work.  
 

We’ve all been there. 

 

How does it work? 

After reading that’s last paragraph you’re probably thinking “Well, to lose weight all I have to do is eat less” which is true...But there’s more. Now something I like to remind all my clients is the importance of CALORIES IN VS. CALORIES OUT. That ladies and gentleman is the only way we lose weight. If you plan on Intermittent Fasting and you cut out breakfast but then consume triple the number of calories you are burning in your 8-hour window. That leaves us right at the beginning.  

Let me explain by using this diagram provided by: 

 

INTERMITTENT FASTING 

In 2019 there’s been two topics that I get asked ALL THE TIME when it comes to nutrition.  

 

Guys I have spent upwards to 45 minutes given men and women a FULL DETAILED breakdown on the importance of dieting and training in order to maintain a healthy lifestyle and after each one I get asked one of two things: 

 

  1. Which protein powder should I take? 
  1. How much weight can I lose doing Intermittent Fasting?  

Well folks. Here’s what you need to know about Intermittent Fasting.  
 

What Is Intermittent Fasting? 

For those of you who are not familiar with IF, there are several different variations, but all of them revolve around the premise of strictly eating inside certain eating windows and not eating anything at all during your fasting window. However, water, no-calorie drinks and BCAA’s are allowed, because... ultimately, we need water to survive and no-calorie drinks to... enjoy life.  

 

The most common IF variation is the “8 – 16” model. That means that you consume all of your calories inside an 8-hour window, and then you fast for the remaining 16 hours of the day. Now this is not very extreme, since many of us are already accidentally following it. Like when you spend 6 hours meal prepping for the week and then you forget your meal prep at home and realize it when you’re at work.  
 

We’ve all been there. 

 

How does it work? 

After reading that’s last paragraph you’re probably thinking “Well, to lose weight all I have to do is eat less” which is true...But there’s more. Now something I like to remind all my clients is the importance of CALORIES IN VS. CALORIES OUT. That ladies and gentleman is the only way we lose weight. If you plan on Intermittent Fasting and you cut out breakfast but then consume triple the number of calories you are burning in your 8-hour window. That leaves us right at the beginning.  

Let me explain by using this diagram provided by: 

This shows you the differences in calorie consumption if you skip a meal with intermittent fasting.

As you see above during your normal day to day eating, you’d consume 2,800 calories. Depending on your goal and how much weight you'd like to lose you would then skip a meal and puit yourself in a calorie deficit. The importance of these numbers is because you want to make sure that you are still consuming enough to maintain muscle and stay healthy. A 500-calorie deficit is an ideal place to start in my opinion but know that if you wish to take a subtle approach you can start by cutting out 200 calories and work your way up to more depending on how weight fluctuates throughout the weeks.  

 

In Conclusion, should you try it? 

Personally, guys here’s my take on dieting as a whole. If it’s something that is sustainable for you and it helps you create healthy eating habits then do it. Intermittent Fasting for some has proven to be a way to simplify their diet and allow them to have more free time in their day. Less meals/calories = less time spent prepping food. Hell, there’s even a TED TALKS on why fasting increases brain function. (link below) So ultimately, if you can sustain it then go for it. Educate yourself as much as you can guys and you know that if you have any questions you can always reach out.  

 

Ted Talks: https://www.youtube.com/watch?time_continue=12&v=4UkZAwKoCP8&feature=emb_logo 

Reference: https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/ 

 

 

As you see above during your normal day to day eating, you’d consume 2,800 calories. Depending on your goal and how much weight you'd like to lose you would then skip a meal and puit yourself in a calorie deficit. The importance of these numbers is because you want to make sure that you are still consuming enough to maintain muscle and stay healthy. A 500-calorie deficit is an ideal place to start in my opinion but know that if you wish to take a subtle approach you can start by cutting out 200 calories and work your way up to more depending on how weight fluctuates throughout the weeks.  

 

In Conclusion, should you try it? 

Personally, guys here’s my take on dieting as a whole. If it’s something that is sustainable for you and it helps you create healthy eating habits then do it. Intermittent Fasting for some has proven to be a way to simplify their diet and allow them to have more free time in their day. Less meals/calories = less time spent prepping food. Hell, there’s even a TED TALKS on why fasting increases brain function. (link below) So ultimately, if you can sustain it then go for it. Educate yourself as much as you can guys and you know that if you have any questions you can always reach out.  

 

Ted Talks: https://www.youtube.com/watch?time_continue=12&v=4UkZAwKoCP8&feature=emb_logo 

Reference: https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/ 

 

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