Eating all your meals in an 8-hour window (say, eating between noon and 8PM, and fasting the other 16 hours a day) causes significant weight loss without counting calories. While this type of intermittent fasting causes weight loss no matter what people eat, research shows that people who do it in a healthy manner lose twice as much weight (7% vs. 3% of their body weight) as those who fast while still eating junk. So it’s still important to follow a high-performance diet like the Bulletproof Diet while you fast.
It doesn't matter when you start your 8–hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn't a big deal.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)
Cons: Even though it’s nice to eat a few snacks rather than go without any food for 20-plus hours, the guidelines for what you need to eat (and when) can be hard to follow long-term. The strict schedule and meal plan may also interfere with social gatherings. Additionally, eating one main meal at night — while following strict guidelines of what to eat, and in what order — can be tough. It’s especially hard for those who prefer not to eat large meals late in the day.
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
In fact, the authors of this book said that they had patients who only changed their eating habits with this twelve- to sixteen-hour “fruit” fast each day. They did not follow the diet’s other rules or count calories, and they still lost weight and got healthier. This strategy might have simply worked because the dieters replaced junk food with whole foods. In any case, people found this dietary change effective and easy to make. Traditionalists won’t call this fasting; however, it’s important to know that you may have options if you absolutely can’t abstain from food for several hours at a time.
Put a coffee filter or your cheesecloth (you can even use a paper towel if you don’t have a coffee filter/cheesecloth) into the mesh strainer and place it over another glass container. Gently pour the filtered coffee through the filter and let it slowly drip into the glass container below. If the filter fills up, just wait and let it drip naturally (this could take up to 10 minutes).
Zero-calorie beverages are okay. I drink green tea in the morning for my caffeine kick while writing. If you want to drink water, black coffee, or tea during your fasted period, that’s okay. Remember, don’t overthink it – keep things simple! Dr. Rhonda Patrick over at FoundMyFitness believes that a fast should stop at the first consumption of anything other than water, so experiment yourself and see how your body responds.
Every study seems to support cognitive and health benefits for IF. Studies are coming out showing it may help stave off heart disease and it’s even been shown to halt or possibly reverse brain-related diseases such as Alzheimer’s. If in doubt, check out Jason Fung’s youtube videos along with a couple of youtube researchers who do wonderful analytics, an American who lives in Japan who goes by, “Things I’ve Learned” and Thomas DeLauer’s IF material. I’ve been doing IF myself for a few months now and I feel better, more energy, better sleep, and controlled weight.
That window can be shrunk or expanded depending on your needs and preferences but typically, it’s somewhere between 4-7 hours of feeding during the day. Intermittent fasting is a great practice for weight loss, appetite control, digestion, and health on its own. When it’s combined with the keto diet and its benefits, the results can be even better.
I dont think this test presents the whole picture. Dairy products can spike insulin levels based on the protiens (not the carbs) in dairy products, without raising blood glucose. When intermittent fasting, part of the benefit is to take insulin out of the picture during the fast. You could be increasing yur insulin levels using dairy products but not see a change in blood glucose.
The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.
As a functional medicine practitioner, I see a wide range of health problems that all stem from chronic inflammation. And while acute inflammation is a natural and healthy response to help fight off pathogenic bacteria and infections, long-term chronic inflammation that doesn’t subside when the threat is gone can contribute to everything from autoimmune conditions to cancer.
Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you'll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
I have since reviewed another new and amazing intermittent program called Science Based Six Pack, you can read my full in-depth review of this program here, Science Based Six Pack Review. I have also purchased this program as well, and it is very thorough and detailed, as well as very user-friendly. This is my new number #1 recommended program for a highly effective intermittent fasting program.
How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan. You also get one cheat day each week (yay!) — followed by a 36-hour fast (which may be not-so-yay for some). After that, the remainder of the seven-day cycle is split up between the different fasting protocols.
Amy Shah, MD, is double board-certified doctor who received her medical training from Cornell, Harvard and Columbia Universities. She has a thriving medical practice in the Phoenix area, where she sees more than 5,000 patients each year. In 2015, Dr. Shah was named one of the “Top 100 Women in Wellness to Watch” by MindBodyGreen and was a guest on the Dr. Oz show.
So what’s the first step in getting started? Each method has its own guidelines for how long to fast and what to eat during the “feeding” phase. Below, you’ll find the five most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn’t for everyone. Those with health conditions of any kind should check with their doctor before changing up their usual routine. Note that personal goals and lifestyle are key factors to consider when choosing a fasting method.
Following what Greg lays out for us, we should wait a couple of hours and stave off our cup of jolt, kick-starter for at least a couple of hours after getting up. Instead, we should have some hydrating water. That’s a hard one, let’s be truthful. Real hard, especially for coffee lovers, but I suppose there is a reason for this. I think this has something to do with cortisol levels. This really helps when, or if you get hunger pains and then have a cup of wakey juice or two or three or four cups. This almost always alleviates the hunger, so this is why it’s so powerful.
Also, be aware that when you exercise, your body directly burns away glycogen (a form of glucose stored in the muscles). Fasting depletes these stores, which can mean less available energy for the muscles to use when they need it. This can lead to extreme fatigue and decreased performance. The best fasting tips for athletes are to precede each workout with a low-calorie protein shake designed to deliver creatine, BCAAs, beta-alanine, and other amino acids directly to the muscles as they work them, and then to follow each workout with a whey-protein supplement to replenish depleted nutrient stores in order to speed up the recovery process. These workout supplements won’t add much to your overall calorie count, and will help ensure that your intermittent fasting schedule and your workout regimen aren’t getting in each other’s way.
For example, in the graphic below you would eat dinner on Monday night and then not eat again until Tuesday evening. On Wednesday, however, you would eat all day and then start the 24–hour fasting cycle again after dinner on Wednesday evening. This allows you to get long fast periods on a consistent basis while also eating at least one meal every day of the week.
Another big concern of mine, but it turns out this fear was unfounded. We’ve been told by the supplement industry that we need to consume 30 g of protein every few hours, as that’s the most amount of protein our body can process at a time. Along with that, we’ve been told that if we don’t eat protein every few hours, our body’s muscle will start to break down to be burned as energy.