The benefits of Intermittent Fasting for fat loss
Intermittent Fasting (I.F.) is a pattern of eating that alternates between periods of fasting and non-fasting. It makes losing weight easier.
It may sound scary, but it's really quite simple. There are a few different popular types; alternate day fasting, the warrior diet (one meal a day), Brad Pilon's "Eat. Stop. Eat." but the one I promote can basically be thought of as purposefully skipping breakfast. This particular version was popularised by Martin Berkhan of Leangains.com. It's a bit more involved, but the results are superior.
With a few exceptions Intermittent Fasting can be used by anyone. There are a number of health benefits that still need further research, but the most useful thing about Intermittent Fasting is that is makes dieting a little easier. Dieting sucks. Anyone that has dieted can tell you. Skipping breakfast allows for a bigger lunch and dinner and thus allows for dieters to still feel satisfied with meals, but still keep the essential calorie deficit for weight loss. Contrary to what you may think, hunger in the morning ceases to be a problem after a 4-7day adjustment period while your hormones adjust to the new pattern of eating.
There has been a lot of hype recently in the media surrounding Intermittent Fasting. It is often touted as "skip breakfast and you'll burn off a load of fat and then eat what you want for the rest of your day and still lose weight." This is complete nonsense, the total number of calories consumed in the day will determine whether an individual loses weight, but there are now hundreds of websites out there now trying to tell you that this is the case (and likely sell you an e-book explaining it.)
If a person eats exactly the same as they are now but they skip breakfast then nothing will likely change. Nothing.
If, however, you take a little time to work out how many of the macronutrients you should be eating each day, and start an effective barbell training program then the results can be great.
How quickly? That really depends on how many pieces of the puzzle people already have right.
Three common mistakes:
1. Reliance on cardio for fat loss.
2. Focusing on supplements without knowing what daily macronutrient intakes should be.
3. Equating sweat or "the burn" as effective training. - Focus on getting stronger in the core compound movements.
The biggest trick the diet/training/supplement industry ever pulled was convincing the world that getting in decent shape must be hard.
I'm a diet coach/sports nutrition adviser. I started my website, RippedBody.jp because I was sick to death of seeing people being ripped off by supplement companies and trainers in commercial gyms here in Osaka (I'm British but live in Japan), whose sole intent was to get as much money out of their customer as possible, and I realised that a website was a much easier way help more people.
When I first started the site I tried to (and still do) write the website in such a way that anyone can read the information and go ahead and achieve their goals. I refused all advertising offers and e-book/affiliate sales and just focused on building that core guide. It's probably because of that, and some of the client results I post, that it has become so popular.
I consider myself very lucky. I work every day doing something I love and help people change their lives.
Check out this guide on Intermittent Fasting to learn more about how IF could help your weight loss. Share your experiences of IF here!
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