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How to Do Intermittent Fasting for Fat Loss Diet Plan to Fast for Weight Loss Explained benefits

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This video explains how to do intermittent fasting for fat loss. If you're looking for an intermittent fasting diet for fast weight loss you got to check this video out. Everything you need to start an intermittent fast is explained and benefits are included. Intermittent fasting is becoming more more popular and there is a lot of information out there on the topic but what I intend to do today is really simplify all of this information for you into one easy-to-follow guide. And what I would really like for you to get out of this video would be the principles behind why intermittent fasting works so you can apply it to your diet in a flexible way. So what is intermittent fasting? It's a way of structuring your eating plan in which you spend a portion of time not eating anything at all and then that's followed by a portion of time in which you can eat quite a bit more then usual. There are a bunch of popular ways to setup your feeding and fasting Windows. For example the lean gains otherwise known as the 16/8 method is one of the most popular approaches. Here you would spend 16 hours of the day fasting and then you would use the other eight hours of the day as you're feeding window. In this method it's usually popular to just skip breakfast and curb your appetite with some coffee and sparkling water. Then there's another one called The Warrior Diet. Here it's recommended to have an 18 to 20 hour fast and then a four to six hour feeding period. Another method is the alternate day fast. Here you would fast for one day and then eat more of what you wanted the next day. And the last one that I want to mention in this video is the 5-2 diet which is a form of intermittent fasting in which you spend two days at a very low deficit like under 25% of maintenance and then 5 days of eating normally. Now the crazy thing is, that even though these methods are pretty different from each other they can all work. So what does this tell us about intermittent fasting? Does this tell us that we can eat whatever we want during our feeding windows and still burn fat just because we fasted. Not exactly. The reason why all of these different intermittent fasting plans work is because by having a period of time in which you don't allow yourself to eat very many calories you are likely creating a calorie deficit. In case you don't know what that means a calorie deficit is when you take in less calories then your body needs to maintain its daily functions. This lack of energy causes your body to pull energy from your fat stores to make up for what it's not getting from your diet. It's literally that simple. Combine this with the fact that when you eat all your food in one to two meals you can only eat so much before you start to feel full and that will create even better conditions for an overall caloric deficit. Now the reason why this doesn't mean that you could eat whatever you want to whatever excess you want is because if you eat so much that you take away that caloric deficit then you won't lose weight. In fact if during your feeding period you eat so much that you put yourself into a state of a caloric Surplus then you may even put on fat on an intermittent fasting plan. This is the thing that is often times misunderstood and neglected by many people that start an intermittent fasting protocol. What intermittent fasting does do for you is by limiting your eating only to a smaller period of the day you save calories and have more room 4 more of those calories to be consumed at once. If for example you're only eating two meals in the day you're going to be able to eat a lot more calories during those two meals. Which gives you more room to eat higher calorie foods like junk food for example. Pretty much a good way to sum up most intermittent fasting protocols is to eat larger meals less frequently. Now that's not taking anything away from the effectiveness of these plans. I just want you guys to understand the bottom line behind why they work. Because if you can understand that then you don't need to be bound to any kind of one diet not even intermittent fasting. Your diet can be more adaptive based on your life and it could work for you rather than something that you have to obsess over. The whole point of intermittent fasting is for us to see that obsessing over meal frequency and losing muscle mass and about our diet in general is unnecessary to have success. However you see a lot of people doing intermittent fasting obsessing
Date: 2021-12-23

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Comments and reviews: 10

Shashi
I'll guess your later videos have updated the benefits of intermittent fasting since more is known and this one is from 2016. Calorie deficit is a big part of it, but there is much more. It's about becoming more insulin sensitive by not having your body produce insulin all the time. Insulin tells the body to store fat. Without the constant insulin production, you won't store fat. Also, all your organs responsible for digestion and processing can rest and heal, making them more efficient when you actually put them to work. Think of using a car on highway trips vs a car used for constant city driving; which car will last longer and be more efficient? Plus during your fasting, your body is forced to burn fat stores for fuel. especially if you do fasted exercise. IF also allows people to feel full on a calorie deficit without feeling deprived because when they eat, they eat to satiety.
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Alexander
Great video! I have been IF'ing on and off for the past 4 months and I lost around 7 kg (15 lbs) while strength training and building some muscle.
I do agree that over obsessing on the intervals doesn't matter because the caloric deficit is important however I recently started to time my meals to take advantages of the hormones.
For example I don't want to eat anything 2 hours before I sleep because of the insulin spike. I do this because HGH/testosterone is raised during the sleeping period.
I also won't eat anything 2-3 hours after working out in order to take advantage of the HGH and testosterone raise without hampering it down with the insulin spike.
What is your opinion on this?
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Irenek1990
i had a bad binge day yesterday (i purged though too) and i'm planning on fasting the whole day today, but i can't just drink water, so i drink coffees and energy drinks. my question is, tomorrow should i eat the normal amount i eat usually or a lot less, just because my body is without food for so long? i mean 30+hours without food, if i eat like normal will my body be able to handle it? and won't i gain going from 0-50 to like 1000?
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Ashley
Yes you're correct that how fasting helps with weight loss, however fasting itself has benefits, like great fat loss when losing weight and autophagy and reducing your risk for alzimer's and helping you to not feel hungry. If it's fat loss you want, you have to follow IF properly or else you can loss more muscle. If all you care about is weight loss, then I would take your advice but that's not really what most people want.
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Elijah
Large meals infrequently is actually how early humans survived. They would spend time hunting game or looking for crops. During that time, they wouldn't eat anything. Then, let's say they found and killed a moose. A moose is a big animal, but early humans would be a glutton and eat as much as they can. This results in a cycle of a large amount of time finding food, then spend little time eating large amounts of it.
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sport
ive been fasting for a few weeks now. 2 vitamin gummies and coffee in the morning and im good until dinner, where ill have salad and some type of meat (around or less than 1000 cal a day. i feel good and im melting off fat like crazy, but i know im not meeting any of my macros, not even close. Is this okay or will it have negative effects over time?
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Bora
Thanks for the Video clip! Excuse me for chiming in, I would love your opinion. Have you researched - Dinanlinson Amazing Look Approach (Sure I saw it on Google? It is a great exclusive product for learning how to quickly lose weight minus the hard work. Ive heard some great things about it and my mate at last got excellent success with it.
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Bharat
Lets say I binge-eat on a night, how would intermittent fasting only for the next day or two help me? Lets say I ate at 9 pm on a night and fasted for 16 hours, will fasting help me to nullify the bing-eating meal I had? If so, what foods should you recommend to break the fast? Glucose items? Fats should be avoided?
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Dirk
This still surprises me, just how many people have no idea about Fenoboci Diet Plan, even though a lot of people get great result because of it. Thanks to my cousin who told me about Fenoboci Diet Plan, I have lost plenty of weight with it without starving myself.
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Adoknight
Been doing lean gains for a while and augmenting it with eggs as a staple, weight training, and various other hormone boosting foods. It has done great. I've been doing it for a couple months and lost 20 lbs, but I've gained muscle mass too.
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