Intermittent fasting is probably what you’d think. It’s fasting… intermittently. Or, to be a bit clearer, it’s skipping meals. But while missing a meal will certainly mean fewer calories throughout your day, the magic of intermittent fasting isn’t just in how it reduces food intake, but in how it helps your body make better use of the calories you keep.
To start, recognize that the bulk of your weight-loss is going to come from fasting, not from working out. Exercise will have other benefits, of course, like building and preserving muscle tissue, improving performance, and increasing endurance, but it won’t be where you’re really taking off the pounds. With this in mind, if your priority is to lose weight, you’ll need to be prioritizing meal planning over working out. As you start intermittent fasting, you may need to pull back from regular strenuous exercise, at least until you feel like your body is used to your new schedule.
So if both musicians and adamantium-clawed superheroes do Intermittent Fasting, it can probably work for you too, if you can make it work for your particular lifestyle and situation! If you’ve tried implementing something like this in the past and not had success, or you’re just looking for guidance from a coach to help you implement it into your lifestyle, I hear ya!
^ Jump up to: a b c Harris, L; Hamilton, S; Azevedo, LB; Olajide, J; De Brún, C; Waller, G; Whittaker, V; Sharp, T; Lean, M; Hankey, C; Ells, L (February 2018). "Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis". JBI Database of Systematic Reviews and Implementation Reports. 16 (2): 507–547. doi:10.11124/JBISRIR-2016-003248. PMID 29419624.
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week).
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.
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).
The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. “If you’re going to force yourself to follow a certain method, it’s not going to work,” says trainer and fitness expert Nia Shanks. “Choose a method that makes your life easier,” she says. Otherwise, it’s not sustainable and the benefits of your fasting may be short-lived.
If you want to lose weight, you need to be burning more calories than you consume. A good diet will help reduce your calorie intake. Working out will increase your calorie burn. But while each of these is a step in the right direction, why not approach the problem from both ends? Intermittent fasting empowers you cut down on the influx of calories while also training your body to become better and more efficient at using the calories stored in fat cells. The end result is a quicker path to a healthier you. You could even call it the “fast” track to weight loss success.
A 2018 review of intermittent fasting in obese people showed that reducing calorie intake one to six days per week over at least 12 weeks was effective for reducing body weight on an average of 7 kilograms (15 lb); the results were not different from a simple calorie restricted diet, and the clinical trials reviewed were run mostly on middle-aged women from the US and the UK, limiting interpretation of the results. Intermittent fasting has not been studied in children, the elderly, or underweight people, and could be harmful in these populations.
The thing is that if you want to slim down and get rid of excess pounds, then the fasted state is really the best way to do it. If you keep taking food into your body, insulin levels will remain high, and you will keep burning glucose for fuel instead of burning fat. Of course, to remain in the fasted state, you need to not be in the fed state, and that can be a problem. Starving yourself all of the time isn’t enjoyable, and it’s not healthy. To be blunt about it, your body needs nutrients, it just doesn’t need them all day, every day.
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)