Intermittent fasting is here to stay.
And here’s why…
What many people called a fad is no longer just that.
Many of the top fitness gurus continue to push this form of eating on social media, in their Youtube videos, on their blogs, podcasts and books.
Even my parents have heard about the importance of eating during an 8 hour window (which is really all IF is).
Fasting has been a thing since the beginning of time. Many religions have a form of fasting. Many cultures continue to fast to this day. But fasting as a concept to burn body fat at a faster rate has only been around for the past couple of decades.
So, if you’re thinking about getting on the Intermittent Fasting bandwagon, I’ve made a quick list of 6 things that you should know if you’re interested in developing a strong, lean physique.
1. You Don’t Need Intermittent Fasting To Lose Weight
This is the first truth you need to know before you dive into the world of Intermittent Fasting. You can burn fat eating snacks throughout the day.
Fat burning is all about calories in vs calories out. If your body is burning more calories than you’re consuming, you will lose weight. It doesn’t matter when you eat these calories.
Now this isn’t to say that IF won’t be a great diet for you. I’m just simply giving you the facts.
If you feel as if you need to fast in order to lose weight, I’m telling you that that’s simply not the truth. Anyone telling you otherwise is lying.
It’s important that you first know this truth before take up the intermittent fasting lifestyle.
2. Intermittent Fasting Isn’t Just Some Guru Bandwagon Fad
I say this because there have been studies that show the benefits of fasting. Some people will claim that fasting is complete bullshit, but I disagree since people have been fasting since the beginning of time. There must be benefits to this.
Well, there are! One such benefit is greater mental clarity and sharpness.
That alone is a pretty great benefit me thinks. Your senses will be higher. Your mental acuity will not decrease while hungry. This is biological because a hungry mammal needs to be sharp in order to hunt.
Another study points out that Alzheimer’s Disease is greater increased in individuals who are obese.
This is significant because fasting can be incredibly effective for individuals who have high levels of body fat. It’s hard to consume 3,000+ calories when you aren’t putting anything into your mouth for half the day.
3. You Still Need To Hit Your Protein, Fat, and Carb Macros
The only way to lose weight and get lean is to be in a caloric deficit.
However, you still need to eat the right amount of proteins, carbs and fats in order to keep your body lean and healthy.
Some people have an incredibly slow metabolism due to a lack of exercise and terrible eating habits (never eating the correct macros).
As a result, they may struggle to lose weight eating just 1,000 calories per day. I see this problem happen all the time with folks who are in their 50’s and older.
Surprisingly, by fixing their macronutrient intake and actually bumping their calories up to around 1,500+ per day, they will begin to lose weight.
Adding in some exercise to fix the metabolism is another crucial step to losing weight and developing a healthy physique. This is very important as you get older.
Depending on how much you currently weigh, you can calculate how much protein, fats and carbs you should eat per day.
I usually recommend women to aim for 100g of protein per day. Men should aim for anywhere from 130 to 170 grams depending on how tall you are. Anyone over 6 feet should aim for 170+ while a 5’8 man will be fine with 150 grams.
These protein numbers are for losing weight. Feel free to increase your protein intake if it helps you stay away from a bag of chips or gummy worms.
Fill in the rest of your calories with carbohydrates and fats of your choosing. The healthier the foods, the better. Fruits, vegetables, and nuts are good sources.
4. Intermittent Fasting CAN Help You Burn Fat
Again, if you’ve been overweight for years and struggling to lose weight, then intermittent fasting could be the exact change in lifestyle that you need.
This is actually so true that it’s as popular as it is today. It’s really been THAT big of a difference maker for millions of men and women around the globe.
Some people claim that IF boosts your metabolism which helps you burn fat faster. I can’t find any studies that confirm this, but it may be the case. As I said earlier, a lot of people have destroyed their metabolism which is making it hard to burn fat.
I once hired a nutrition coach a few years ago who had me completely change my diet. It was a fasting diet at all, but it had me losing 2-3 pounds per week. I got really skinny.
The big change I made with that diet was cutting out all types of breads and keeping carbs under 100 grams per day. This type of diet combined with IF might be amazing for you. Contact me for coaching and I can set you up with a diet plan.
5. Fasting Creates Discipline
Another huge benefit to an intermittent fasting lifestyle is that it creates discipline.
If you’re only allowing yourself to eat at certain times during the day, and not for the first 4 hours that you’re awake, it forces you to develop discipline.
This is an amazing benefit. You’ll notice that being able to stop yourself from eating snacks whenever you want will bleed into other areas of your life.
Living a life of discipline is a rare quality. You’ll get yourself into a routine that forces you to be healthier. Once you’re used to it, you’ll be a better overall version of yourself and that’s awesome.
6. You Can Enjoy Bigger Meals
This is the part that I like about intermittent fasting: if you know you’re going out with friends for dinner, you can pace yourself throughout the day and enjoy a huge meal at night.
If you’re already skipping breakfast and not eating until noon or so, this isn’t a difficult task.
On the other hand, if you’re used to eating food in the morning, you’ll have a difficult time staying in a caloric deficit on days that you go out for dinners.
I actually do my own days of fasting like this when I know I’m gonna go out to dinner. I’ll stick to lean foods and protein bars leading up to the big meal. This helps to keep my caloric intake very low until the massive meal.
What’s your experience with intermittent fasting? Share in the comments below.