Intermittent fasting, “IF”, is a powerful tool for fat loss. There are a plethora of health benefits to intermittent fasting, including improved insulin sensitivity and neurological benefits ((it brings you into mild ketosis regularly). “IF” is becoming a highly popular method for weight loss – here are the 7 Simple Rules for Starting IF.
1. It takes time to adapt to and enjoy Intermittent Fasting
– at first you will likely feel quite hungry during the fast, as you move forward you adapt and become accustomed to it – many people feel far better both mentally and physically during the fasting period than they do once they start eating. Stick with it.
2. Start with a longer eating window
– Start with a shorter fast – 14hours, or even 12 hours, and gradually tighten it up as you become accustomed to it. 16-18 hours is a good sweet spot for many, this will allow decent digestion and spacing of meals. Don’t just jump into a 20/4 routine with a 20 hour fast and 4 hour feeding window.
3. NO food during the fast
– BPC, MCT, a bit of fruit, etc will all break the fast…a bit of black coffee, tea with no sweetener etc is fine
4. Don’t push your fasted workouts too hard
– Don’t go too intense with your workouts if you are exercising fasted, especially as you’re becoming accustomed to the diet. Don’t expect to make maximum muscle gains using IF – yes, you can gain muscle on IF but you will likely not max out your gains. If you are looking to gain weight, Intermittent Fasting is likely not the best route to take.
5. Don’t gorge so much in your feeding window that you can’t properly digest your food
– It’s better to have an 8 hour feeding window with smaller meals if you can’t properly digest the nutrients you are giving yourself due to overfeeding and gastrointestinal distress. People say ” you are what you eat”, don’t eat so much in your meals that you can’t digest 90% of what you’re putting in your gut. This is a common mistake and can lead to gastrointestinal distress and wasting of good food!
6. Intermittent Fasting won’t negate poor nutrition and lifestyle choices
– Sure, some people can get lean on “junk food” but if you are aiming for long term health, sustainability in diet, and maximum results, stick with nutrient dense whole foods and drop the pop tarts. Use your allotted macronutrients on nutritious foods, don’t waste it on processed micronutrient deficient junk.
7. Drink lots of water
– Hydration is crucial, your pee should be clear. Proper hydration will help with hunger as you are adapting to the shorter eating window of Intermittent Fasting as well. Often when we believe we are hungry we are actually just thirsty.