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.
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.
Every diet plan that has ever produced results is, at its heart, a strategy for lowering calorie intake. All-fat, no-fat, reduced-carbs, gluten-free, paleo… they may all take different approaches to weight loss, but they all have the same result. By limiting food intake, or even just limiting food options, these diets reduce our calorie consumption. And when calorie intake drops below calorie burn, that’s when we start to drop the pounds.
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)
I’ll share some of my experiences, now doing heavy strength training for 3 years in a fasted state: For my first “fasted” workout or two after starting an IF protocol, it was very weird to not eat before training. However, after a few sessions, I learned that my body could certainly function (and even thrive) during my training sessions despite not eating a pre-workout meal.

Even though this plan is advanced, it's very simple. Don't eat anything every other day. This is the most intense form of fasting but can produce amazing results. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
Instead of going 18 hours without food, brew Bulletproof Coffee beans in the morning, and blend it with a nice big hunk of grass-fed butter and Brain Octane Oil for breakfast with no carbs or protein. If you use mold-tested Bulletproof Coffee beans, you have a satisfying, low-toxin coffee that doesn’t cause adrenal stress the way most coffee does, and it tastes like a creamy latte.
Now that you’re properly prepared, it’s time to get started with intermittent fasting keto. In addition to cutting carbs, increasing fat intake and restricting food consumption to a specific window of time each day, you should also be sure to stay hydrated and plan your workout routine around your fasting schedule. While exercising is okay during days that you fast, it’s important to listen to your body and avoid pushing yourself too hard.

Listen to your body during workouts. If you get light headed, make sure you are consuming enough water. If you notice a significant drop in performance, make sure you are eating enough calories (especially fats and protein) during your feasting window. And if you feel severely “off,” pause your workout. Give yourself permission to EASE into intermittent fasting and fasted workouts. This is especially true if you are an endurance athlete.
For this plan, eat clean for five days of the week (you can pick whatever days you want). On the other two days, restrict your calories to no more than 700 each day. Calorie restriction unlocks a lot of the same benefits as fasting for an entire day. On your non-fasting days, you’ll need to make sure you're getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you. On restricted days you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner. Again, focus on healthy fats, clean meats, and produce. An app like MyFitnessPal can help you log your food and keep track of your calorie intake so you don’t go over 700.
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While these five methods are the most well-known in terms of integrating periods of fasting into your eating schedule, there are many other similar philosophies based on meal timing. For those who prefer a more fluid, less rigid method, there’s also the concept of eating intuitively. Primal Diet proponent Mark Sisson is a supporter of the Eat WHEN (When Hunger Ensues Naturally) method, where dieters simply eat whenever their bodies ask them to. However, some believe this can also lead to overeating or overconsumption of calories, since our bodies’ hunger-induced choices may be more caloric than otherwise.
How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.
This fasting process will not only activate autophagy in your cells, it will also increase your ketones much more quickly than if you were just eating a standard ketogenic diet. If you start implementing intermittent fasting and activities (like walking, cycling, or lifting weights) together, you can raise ketone levels and increase autophagy more than you would with intermittent fasting alone. This suggests that intermittent fasting would be a great addition to your life, but it is important to be familiar with the negative symptoms that can arise before you start.
There are MUCH bigger fish to fry with regards to getting healthy than a few calories here and there during a fast. 80% adherence that you stick with for a year is better than 100% adherence that you abandon after a month because it was too restrictive. If you’re trying to get to a minimum bodyfat percentage, you’ll need to be more strict – until then, however, do what allows you to stay compliant!
Fasting ramps up your stem cell production.[6] Stem cells are like biological playdough — your body turns them into any kind of cell it needs and uses them to replace old or damaged cells, keeping you younger on a cellular level. Stem cells are great for your skin, joints, old injuries, chronic pain, and more. You can try stem cell therapy…or you can just fast.

There are many different variations of intermittent fasting as well. Dr. Dom D’Agostino, the well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast. Daily intermittent fasts are recommended as well. He says that it is ideal to have one to two meals after fasting for most of the day to reap the benefits of intermittent fasting every day.


STEP 5: After 24 hours, pour the mixture through the mesh strainer atop another glass container. You’ll have a large pile of coffee grounds mounding in your strainer. Let the batch of grounds sit in the strainer and drip into the container below for several minutes, but don’t press or pat down on the grounds. After several minutes, move the strainer with the grounds to the side.
How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days.

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.
In practice, however, I would be concerned with eating enough. Based on my experience, teaching yourself to consistently eat more is one of the harder parts of intermittent fasting. You might be able to feast for a meal, but learning to do so every day of the week takes a little bit of planning, a lot of cooking, and consistent eating. The end result is that most people who try intermittent fasting end up losing some weight because the size of their meals remains similar even though a few meals are being cut out each week.
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16-hour fast (aka 16:8): The most popular type of intermittent fast, the 16-hour fast encourages you to eat all of your meals in an 8-hour window, such as noon to 8pm. To activate the full benefits of intermittent fasting, try an 18-hour fast, once you’ve adapted to 16 hours. This would mean eating between noon and 6pm or between 2pm and 8pm. Simply avoid eating after dinner, and skip breakfast in the morning. Limit carbs to dinner.
Cons: On the flip side, if you have a hard time handling cheat days the healthy way, this method might not be for you. Additionally, because the plan is pretty specific and the fasting/feeding schedule varies from day to day, this method can be a bit confusing to follow. (However, the plan does come with a calendar, noting how to fast and exercise each day, which may make it easier.)

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That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.
Of course, fasting — regardless of the method — isn’t for everyone. If you have any medical conditions or special dietary requirements, it’s smart to consult a doctor before giving intermittent fasting a shot. Anyone who tries it should also plan to be highly self-aware while fasting. If it’s not agreeing with you, or if you need to eat a little something to hold you over, that’s just fine. It takes our bodies time to adjust, and some require more than others. Keep in mind that hormones can make it harder for women to follow a fasting plan than for men. “Be cautious at first, and start slowly [with a shorter fast],” Shanks recommends. If it doesn’t make you feel better, try something different, or accept the fact that maybe fasting isn’t for you.
The fasting phase of The Warrior Diet is really more about “undereating.” During the 20-hour fast, you can eat a few servings of raw fruit or veggies, fresh juice, and a few servings of protein, if desired. This is supposed to maximize the Sympathetic Nervous System’s “fight or flight” response, which is intended to promote alertness, boost energy, and stimulate fat burning.
Although there's no specific dietary recommendation when intermittent fasting, many people choose to combine it with a low-carb, ketogenic diet. When it's time to eat, include foods that are high in good fats and low in carbohydrates. That means eating nuts, seeds, vegetables, avocado, olives, meat and fish, while avoiding whole grains, fruits, starchy vegetables, sugary drinks and anything processed.
Intermittent fasting is a technique that involves restricting your food intake to a certain time window each day and then fasting for a specific period. There are several different fasting methods, with many variations that can fit nearly any personal preference or routine. A few of the most common types of intermittent fasting include alternate day fasting, 16/8 fasting and the 5:2 diet, each of which varies based on the amount of time you spend fasting during the week.
Yes, by cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day. This is highlighted in a recent JAMA study[b] in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.
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