Does intermittent fasting work ? From my personal experience and also having others try intermittent fasting (IF) it maybe one of the best ways to lose fat especially when you’ve come across a weight loss plateau. When I first heard of it I thought it sounded impossible to do and believed that I would be starving all day long, I mean to have to go without food for 16, 18 or even 24 hours just sounded like a nightmare.
There came a point in my weight loss where my calories were as low as 1800 and my cardio was to be done 5 times a week and I still wasn’t dropping any weight, all I wanted to see were my lower abs. Before needing to use carb cycling or doing any more cardio I wanted to give intermittent fasting a chance as I already felt like crap so I thought it couldn’t get any worse if I try IF anyways. So I started fasting 16 hours a day and ate all my calories in the 8 hour window. To my surprise the results was just amazing and I couldn’t believe it for the first time in 2 weeks of seeing the same depressing weight of 80.2 kg I hit a new low weigh in of 79.9 kg the next morning after I tried IF, but it didn’t stop there my weight just kept dropping and dropping and after 3 weeks of IF I finally saw my lower abs for the first time in my entire life. If you want to achieve the same results by intermittent fasting and learn how you can apply it for fat loss see below.
What Is Intermittent Fasting ?
Firstly, intermittent fasting is not a diet so you will still need to count your macros/calories and exercise. To keep this simple intermittent fasting is when you do not consume any calories for anywhere between 16 -24 hours. You are allowed to drink liquids such as water, coffee, diet sodas and take supplements such as BCAAs, Creatine, Pre-Workout, Fish oils as long as they contain little to no calories. Normally most people that do IF fast for 16 hours and then consume all their calories within the last 8 hours. One big advantage to this is that you will be able to have 1 to 2 very big meals instead of having 3 to 5 small meals making you feel more satisfied and fuller when you eat. There is also an option of fasting for 18-20 hours then you eat the rest of your calories in the last 4-6 hours. To start off your intermittent fasting with an 18-20 hour fast can be quite hard, although it does work for some people so you will have to play around with the times you fast/eat to see what will work the best for you and your lifestyle.
Benefits Of Fasting
- Regulating ghrelin levels, basically regulates the hormone that makes you feel hungry.
- Reducing inflammation.
- Promotes human growth hormone production, which helps your body burn fat, build muscle and slow aging processes.
- Decreasing triglyceride levels.
- Improving insulin sensitivity, which prevents chronic diseases such as diabetes, heart disease and cancer.
Workout During Fast Or After ?
You should most definitely workout during your fast before you have ate anything and here’s why: when you do any exercises fasted your body is able to both mobilize and burn more fat than when fed helping you lose weight/fat a lot faster. The only downside of training fasted is that some people may feel weaker or have less energy/focus, but fortunately you can change this with effective supplementation.
To conclude intermittent fasting can most definitely help you burn fat really quickly if you do it correctly. The only problem is getting started although it is different with everyone, fasting for long periods without food can be very hard as your body is not used to it. For others their body can adapt to it straight away, so try it out for 2 weeks and if you don’t lose much weight or if your gym performance is getting worse then go back to your normal routine because there is always another solution you can try. Another effective solution for fast fat loss is carb cycling: To Read More About It Click Here
If you have any more questions on IF leave a comment below and I’ll be sure to get back to you.