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Intermittent Fasting 5: 2 Diet Warrior Diet Leangains 16-8 Diet fasting to lose weight loss

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Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. So lets start by taking a closer look. It's a diet that cycles between a period of fasting and feeding. These cycles will vary depending on what type of intermittent fasting you choose to go with. There are so many options for fasting, so i'm just going to go over the popular ones. Alternate Day Fasting or ADF is the first type of fasting that we will talk about. ADF involves a 24-hour fast followed by a 24-hour non-fasting period. Another type of fasting is called the leangains method. The leangains method also known as the 16/8 method as implied by the name involves a 16 hour period of fasting and an 8 hour period of not fasting. Many people that follow the diet recommend that you skip breakfast, and then eat your first meal sometime around 1 pm and your second within the 8 hour window. However, this diet is claims to be just as effective no matter how you set up your 16/8 split. So you can start eating at 6 am or 10pm, it doesn't matter as long as you're done fasting 8 hours later. Another type of diet within intermittent fasting is known as the 5: 2 diet. It requires that you only eat 500-600 calories on two non-consecutive days of the week and then eat normally the other 5 days. The warriors diet is another variation in which you do a 20 hour fast and 4 hour feeding. This basically works out to a long fast and one giant meal at the end of the day. Out of these variations the 16/8 or leangains method is regarded as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you pick whatever time feeding and fasting times you want, but you should also stick to them consistently. This way your hormones can adjust to you new pattern of eating. Intermittent fasting clearly expresses that fasting is very important, but you may be wondering why? What exactly does fasting do for our bodies? Well certain studies suggest when you fast, human growth hormone levels go up and insulin levels go down. When insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when growth hormone is up you will also burn more fat and build more muscle. Your bodys cells also change the expression of genes and initiate important cellular repair processes. If performed as intended It's benefits include prevention of type 2 diabetes Lower insulin resistance Reduction in inflammation Improved Heart Health Decreased risk of cancer Increase productivity due to evolutionary adaptations that occur when fasting Improved Brain Health Improved clarity of thoughts and can make us live longer Okay so now that I've given you all the nuts, bolts, and benefits of intermittent fasting let me tell you all of my thoughts on this diet. When diet's suck I'm the first to say they suck, but to be honest intermittent fasting follows many principles that I agree with. First of all It's simple, which I love. If you watch my videos you know that I like simple. One of the major reasons people don't change their bodies is because they get stuck in analysis paralysis. It's also known as information overload, or just thinking that you don't have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method makes it easy to start the plan. It also doesn't require a lot of meal prep and it can fit into anyone's schedule because you can pick which hours you eat. You don't have to eat 6 meals a day so you don't have to sneak food in your mouth while your boss isn't looking. Convenience is another big plus in my book. Fasting has proven again and again to have amazing benefits for your digestive health, recovery, and body composition. Working out in a fasted state as I suggest in many of my videos helps you burn way more fat than working out after being fed. Problems: My biggest problem with this diet is that there are people saying stupid things like calories in/ calories out don't matter on this diet. This is an incredibly stupid and naive statement to make. When the only reason why this plan generally works is because of calories in and calories out
Date: 2021-12-23

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Comments and reviews: 10

sport
Can someone please help me figure out what I'm doing wrong?
I've been on IF going on 2 year's I lost 45 lbs in the first 6 months eating 2 meals a Day + Meal Replacement Shake.
I've since stopped taking a Meal Replacement Shake and gained 20 lbs then lost 15lbs
I'm stuck at 185lbs and only eating 2 meals a Day from 12pm to 6pm no snacks in between
For Breakfast I'll usually eat
2 scrambled eggs with spinach & slice of avocado toast or a Bowl of Oatmeal with no sugar
For Dinner I usually eat
Chicken with white rice & veggies from Sunday-Friday
On Saturday's I'll eat the same thing for Breakfast the only difference being I'll have a piece of Chocolate for lunch & buy Fast Food for Dinner either Subway, Chinese
For exercise I've been on and off due to symptoms of chronic fatigue I'll do light workouts mainly
2 sets of weighted 20lb sit ups, 2-3 min of planks, 10min of cardio & 2-3 sets of lunges every morning
At night I'll repeat my morning workout and add some weight training mainly dumbbell workouts 1-2 sets of shoulders, biceps, traps or triceps + 1-2 sets of squats
Idk what I'm doing wrong please help
reply

Cheroldine
I have been doing the 16: 8 IF for 3 weeks now with no weight loss. I
drink about 3l of water everyday. I have my last meal (protein, veg and
brown rice/pasta/etc) before 8pm and i have my first meal around 12 noon
(almost same as dinner, i'll have a candy or 2 during the day in my
feasting window, and maybe a cookie or a bit crisps before dinner. Still
not working for me. I am not doing any workouts. Could that be the
reason? I want to try the 5: 2 IF now and to see if i'll have any
changes. Also with 16: 8, i started getting acne.
reply

Vladimir
Thanks for the Video! Sorry for butting in, I am interested in your initial thoughts. Have you ever tried - Dinanlinson Amazing Look Approach (google it? It is a good exclusive product for learning how to quickly lose weight minus the normal expense. Ive heard some unbelievable things about it and my BF at very last got cool results with it.
reply

Sivananda
Damn bloody good explanation bro. I can't help but the compliment the smooth message delivered throughout this short video. The best so far. Keep it up and keep sharing. I personally feel the 16/8 is sustainable and easy and nothing wrong combining it with 5-2 as long as the nutrients are met accordingly. Thank u very much.
reply

Jos
Cheers for the Video! Excuse me for chiming in, I would love your thoughts. Have you heard the talk about - Dinanlinson Amazing Look Approach (probably on Google? It is a good exclusive product for learning how to quickly lose weight minus the hard work. Ive heard some great things about it and my mate got great success with it.
reply

ManlyMan
Yaya really helps working out during fast, if you have any kind of high blood pressure low bloodsugar you are at high risk of passing out during exercise dont just run into it thinking u will be A-ok if you have any blood related conditions. Just a heads up since video didnt mention or you will be in a world of hurt.
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John-Mark
You need to do more research brother. calories in calories out has very little to do with weight loss in this diet plan. Insulin levels plummeted HGH levels rise and ketone bodies are produced. obviously that points towards an increased amount of body fat being burned. Do you research you sound a bit behind.
reply

alexandra
I'm starting back again today. My doctor prescribed me steroids for my allergies and they made me crazy hungry. After finishing my supply, my meal times got out of wack; I was crazy hungry all the time. Going to the beach in June so it's a must to start again. Doing 14/8 then slowly work my way to 16/8.
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Anima
I did 16/8 for a couple of years before I decided to go Keto. Since you never get very hungry on a keto diet, I reduced my eating window to 2-4 hours a day, and sometimes I fast for 24 hours or more. I'm a volume eater, and so one big meal a day works out beautifully for me.
reply

JAKOB
I don't if u this was mentioned enough but among all the so called fitness experts here you are the first one who is really talks like a professional, you are super nice, descriptive and it's really fun watching your videos
keep up the good work
reply

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