What we are going to talk about in this article today is for the intermittent fasting or IF, which has become a popular way to postpone meals to increase progress in weight loss, because, during the IF, you do not consume calories during what is called fasting window. This way of eating actually needs to help regulate blood sugar and increase your human growth hormone, which can help you burn fat and reach your goals.
🤔 Curious if Intermittent Fasting is right for you? – #IntermittentFasting (“𝙸𝙵” 𝚏𝚘𝚛 𝚜𝚑𝚘𝚛𝚝) is a 𝗺𝗲𝗮𝗹 𝘁𝗶𝗺𝗶𝗻𝗴 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 where you alternate between periods of 𝘧𝘢𝘴𝘵𝘪𝘯𝘨 and periods of 𝘯𝘰𝘯-𝘧𝘢𝘴𝘵𝘪𝘯𝘨 throughout the day. – The most common method of IF is the 𝟭𝟲:𝟴 𝗠𝗲𝘁𝗵𝗼𝗱, where your fasting periods total 16 hours a day. – You will have an 8 hour eating window, typically form 12:00 PM until 8:00 PM or 2:00 PM until 10:00 PM, depending on personal preference and schedule. – It’s important to note that IF is 𝙣𝙤𝙩 mandatory for fat loss. It’s simply a meal timing strategy that may or may not make it more or less easy for you to adhere to your nutrition plan — calories + macros. – 𝐈𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐅𝐚𝐬𝐭𝐢𝐧𝐠 𝐅𝐀𝐐: – 𝙒𝙝𝙚𝙣 𝙙𝙤𝙞𝙣𝙜 𝙄𝙁, 𝙝𝙤𝙬 𝙢𝙖𝙣𝙮 𝙢𝙚𝙖𝙡𝙨 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙚𝙖𝙩 𝙥𝙚𝙧 𝙙𝙖𝙮? You can eat as many or as little meals as you’d like, so long as you are adhering to your total daily calorie intake goals and your macros. However, 2-3 meals is likely a good bet. – 𝘿𝙤 𝙄 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙙𝙤 𝙄𝙁 𝙚𝙫𝙚𝙧𝙮 𝙨𝙞𝙣𝙜𝙡𝙚 𝙙𝙖𝙮, 𝙤𝙧 𝙟𝙪𝙨𝙩 𝙨𝙤𝙢𝙚𝙩𝙞𝙢𝙚𝙨? Personally, I like IF on a more daily basis, so I can build the habits necessary to stay consistent with the plan. However it’s alright if you don’t follow IF every day. What matters most is calories in vs. calories out, not when you’re eating or not eating. – 𝙒𝙝𝙖𝙩 𝙞𝙛 𝙄 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙞𝙣 𝙩𝙝𝙚 𝙢𝙤𝙧𝙣𝙞𝙣𝙜 𝙙𝙪𝙧𝙞𝙣𝙜 𝙢𝙮 𝙛𝙖𝙨𝙩𝙞𝙣𝙜 𝙬𝙞𝙣𝙙𝙤𝙬? No problem! If possible, workout as close to the start of your eating window as you can. If not, consider BCAAs or adjusting to a non-fasting based meal timing strategy. – 𝙄𝙨 𝙄𝙁 𝙜𝙤𝙤𝙙 𝙛𝙤𝙧 𝙛𝙖𝙩 𝙡𝙤𝙨𝙨? Yes! However, you still need to be consuming fewer calories than you are burning each day to lose fat. IF might make this easier when dieting, so give it a shot and see! – 𝙄 𝙝𝙖𝙫𝙚 𝙖𝙣𝙤𝙩𝙝𝙚𝙧 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙙𝙞𝙙𝙣’𝙩 𝙖𝙣𝙨𝙬𝙚𝙧. Awesome! Ask it below!👇🏼 – #fasting #fastingdiet #kinobody #fastingforweightloss #fatlossjourney #weightlossjourney #weightlossprogram #mealplan #mealplanning #mealprep #mealprepsunday #fitnessjourney
So which is the best way to make an intermittent fasting for weight loss and although there are several ways to do IF, the most popular way is 16: 8, or leangains, where you eat during an eight-hour window and fast for the other 16 hours and although this may seem simple enough, there is still logistical work to find out how much time you have training, what you are allowed to drink during your hunger window and how much you actually need to eat within eight hours.
This nutrition plan is explained by the personal trainer Max Weber, NASM, on an Instagram post he explained how fast intermittent fasting works and how to implement it in your diet for the best results. He used the example of a fasting window before 12 pm and after eight o’clock in the afternoon, so that before the fasting window you have to do just light action, not to eat calories and drink plenty of water and other unsweetened drinks and if you need anything, you can drink black coffee and after the end of the fasting window at 8 o’clock, it should continue not have food or calories, drink plenty of water and add a lot of sleep.
While during the eating window, you still need to stay within your daily calorie and macronutrient order so that you can eat as many or a few meals as you like during this window until you are accompanied by your daily macros and calories. Max also suggested that you need to exercise as much as possible in a closer amount of time when you are up to the eating window so that the exercise time and when you can eat will need to be based on a schedule that will work for you.
But what he notes is that intermittent fasting is not mandatory for fat loss. But it’s just a program that some people who want to implement to regulate insulin levels, increase weight loss, and stay on track with their meals. However, Max recommends that if the IF program allows you to do this, try it out and see. And that if you’re considering an intermittent weight loss fasting, check that the eating window works for your schedule and you continue to count calories or macros.
Source: Female Fit Body