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Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. So lets start by taking a closer look. It’s a diet that cycles between a period of fasting and feeding. These cycles will vary depending on what type of intermittent fasting you choose to go with. There are so many options for fasting, so i’m just going to go over the popular ones.
Alternate Day Fasting or ADF is the first type of fasting that we will talk about. ADF involves a 24-hour fast followed by a 24-hour non-fasting period.
Another type of fasting is called the leangains method. The leangains method also known as the 16/8 method as implied by the name involves a 16 hour period of fasting and an 8 hour period of not fasting. Many people that follow the diet recommend that you skip breakfast, and then eat your first meal sometime around 1 pm and your second within the 8 hour window. However, this diet is claims to be just as effective no matter how you set up your 16/8 split. So you can start eating at 6 am or 10pm, it doesn’t matter as long as you’re done fasting 8 hours later.
Another type of diet within intermittent fasting is known as the 5:2 diet. It requires that you only eat 500-600 calories on two non-consecutive days of the week and then eat normally the other 5 days.
The warriors diet is another variation in which you do a 20 hour fast and 4 hour feeding. This basically works out to a long fast and one giant meal at the end of the day.
Out of these variations the 16/8 or leangains method is regarded as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you pick whatever time feeding and fasting times you want, but you should also stick to them consistently. This way your hormones can adjust to you new pattern of eating.
Intermittent fasting clearly expresses that fasting is very important, but you may be wondering why? What exactly does fasting do for our bodies? Well certain studies suggest when you fast, human growth hormone levels go up and insulin levels go down. When insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when growth hormone is up you will also burn more fat and build more muscle. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
If performed as intended
It’s benefits include prevention of type 2 diabetes
Lower insulin resistance
Reduction in inflammation
Improved Heart Health
Decreased risk of cancer
Increase productivity due to evolutionary adaptations that occur when fasting
Improved Brain Health
Improved clarity of thoughts
and can make us live longer
Okay so now that I’ve given you all the nuts, bolts, and benefits of intermittent fasting let me tell you all of my thoughts on this diet. When diet’s suck I’m the first to say they suck, but to be honest intermittent fasting follows many principles that I agree with.
First of all It’s simple, which I love. If you watch my videos you know that I like simple. One of the major reasons people don’t change their bodies is because they get stuck in analysis paralysis. It’s also known as information overload, or just thinking that you don’t have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method makes it easy to start the plan. It also doesn’t require a lot of meal prep and it can fit into anyone’s schedule because you can pick which hours you eat. You don’t have to eat 6 meals a day so you don’t have to sneak food in your mouth while your boss isn’t looking. Convenience is another big plus in my book.
Fasting has proven again and again to have amazing benefits for your digestive health, recovery, and body composition. Working out in a fasted state as I suggest in many of my videos helps you burn way more fat than working out after being fed.
My biggest problem with this diet is that there are people saying stupid things like calories in/ calories out don’t matter on this diet. This is an incredibly stupid and naive statement to make. When the only reason why this plan generally works is because of calories in and calories out.