Nutrition

Does Intermittent Fasting Burn Fat ? – Find Out The Truth Now

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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.

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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.

Click Here If You Need A Boost Of Pure Energy For Fasted Training

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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.

16 thoughts on “Does Intermittent Fasting Burn Fat ? – Find Out The Truth Now

  1. I do intermittent fasting 5 out of 7 days a week. Usually, I stop eating after 6 in the evening and then I have my first meal at noon or later. I have lost 30 pounds by eating low carb, high fat and fasting.

  2. I personally have never done intermittent fasting before simply because I’ve always been a skinny guy and never really needed to, but I have heard nothing but good things about it. It makes a lot of sense since when your body has nothing to burn it will burn your fat ! I’m surprised you listed muscle building as an effect of fasting. I actually thought you would burn a little muscle while burning the fat. Is this a myth?

    1. Hey Matt, depending on how long you have been lifting it is possible to burn fat and build muscle. Although you will lose a bit of muscle when you lose weight the HGH hormone will help keep as much of your muscle as possible when cutting.

  3. I have been working out for about a month now, I typically do 12 minutes of cardio and am working on my mile time.

    Is there such a thing as doing to much cardio? I run my mile before my workouts and I’m afraid to run another mile after, or even run longer I don’t want to do to much cardio. What would you recommend? I’m trying to lose fat right now.

  4. Hi Andrew,

    I’ve found your article very interesting and useful! I have been trying to lose fat over the past 2 years and im nearly at my goal weight, but it just seems like i’m not able to lose the last five kilograms.

    I’ve never heard of this technique before I came across your website and I am happy I found it!

    I will definitely try to fast few hours a day and I’ll tell you how it goes:)

    Thank you very much for this excellent post!

  5. This is an interesting approach to weight loss. WE use to do fasting in wrestling before meets to lower our body weight for weigh ins and then smash food hours before a meet to enhance our energy levels and gain back a few pounds to wrestle. A very interesting article indeed. I traditionally go long periods of fasting just because I work a lot and have a bad eating lifestyle. Is there a particular part of the day you recommend eating?

    1. I’m not sure how your lifestyle is, but normally when I do intermittent fasting my eating window is from 5:00 pm – 11:00 pm.

  6. I have never done intermittent fasting, but I have heard a bit about it. I have 8 lbs to lose (don’t know how they creeped on there!) and I may try this. I find it easier to do “no food” than to do ‘modified food” and I have also read the intermittent fasting can prolong one’s life if done correctly. Thank you for the post, I will be poking around your blog more.

    1. It’s true that if done correctly IF can help prolong one’s life, I also agree that it is much easier to have no food than a small meal every couple of hours.

  7. WOW I really had never heard of this. Thankfully i have found this article because i have been trying for months now to like you, get my lower abs showing. My top 4 are there, but the bottom two just are playing hide and seek. I never knew there were so many benefits such as “Improving insulin sensitivity, which prevents chronic diseases such as diabetes, heart disease and cancer.” This is such an excellent article, thank you for creating it.

    I am a bit scared of being able to get all my nutrients in the period of 8 hours, yet you did mention supplementation. So I am really going to have to research more into this.

  8. I’ve always had my concerns about intermittent fasting. It doesn’t slow down your metabolism? What about those who workout consistently? Wouldn’t you have to cram about 2000 calories or more in an 8 hour window or so. It sounds like a challenge haha. But I guess it could always be a new technique to try. Who knows, it could work wonders 🙂

    1. Nope it doesn’t slow down your metabolism in fact it increases it and would be perfect for those who workout consistently since when you workout fasted you burn more fat. Just like how Arnold use to do it 🙂

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