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7 Ways To Do Intermittent Fasting (WHICH IS BEST)

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Rating: 4.0; Vote: 1

Are you wondering which type of fasting is best for you? Because these are the 7 different ways that you can follow an Intermittent Fasting protocol to burn fat and gain muscle, as well as other benefits. If you're anything like me you've gotten sick of having to eat every 2 to three hours just to burn some fat and stay lean. So you might've discovered the beauty of intermittent fasting, and you're excited about seeing the results without having to meal prep all day long. But then you quickly learn that there's not just one way of doing intermittent fasting. That's where things get a little confusing because you run into terms like the lean gains protocol, the warrior diet, the alternate day fast, the 5: 2 diet, keto fasting, and the one meal a day diet as well as many other protocols that ultimately leave you feeling confused as to where to begin. So today I want to show you which intermittent fasting approach is best and specifically which one will work best for you and your particular goals. Let's start first with a common type of fasting known as eat - stop - eat. With eat-stop-eat you would fast for a full 24 hours on 1 or 2 nonconsecutive days of the week. This may not sound like it's going to do much, but If you're normally eating about 1800 calories per day, that means that by fasting 2 days per week, you'll be cutting 3600 calories away from your weekly total. Most people think that you have to maintain a calorie deficit every day of the week to burn fat, but fat loss and fat gain isn't limited to 24 hour periods, it happens over the course of days, weeks, and months. To help illustrate this, if you went with a traditional daily calorie restriction approach and you subtracted 500 calories per day everyday for a week you would wind up burning 3500 calories at the end of the week. This is a hundred calories less than the 3600 calories you would burn just by fasting two days per week. (1) So this plan can be very beneficial for those of you that don't want to eat small portions everyday and don't want to feel like you're on a diet all week long. It's also great if you want to try intermittent fasting but don't want to worry about feeding and fasting windows on a daily basis. On the other hand It's not so great for those of you that cannot imagine fasting for 24 hours straight without it feeling like absolute torture. Even though you can still eat something everyday by for example eating up until 6pm, stopping, and then starting to eat again at 6pm the next day. it still might be too difficult for some people to stick to. It's also NOT a good strategy for those of you that will feel the need to binge on the days of the week that you're not fasting. The plan will only work if you eat reasonably and stay at around maintenance levels during the other 5 days of the week. Another type of fasting that's similar, but might be easier for certain people is the 5: 2 diet. This is almost exactly like eat - stop - eat except instead of eating 0 calories twice a week you would eat around 500 calories twice a week. So based on our previous example this would leave you with a 2600 calorie deficit at the end of the week instead of 3600. This is great for people that want to ease into an eat - stop - eat protocol and it's also great if eating a small number of calories can help hold you over for the rest of the day. However, it's not so great for those of you that will only get hungrier after eating that small amount of calories. For example I do a lot better not eating anything at all because once I start eating I want to eat more, so if that's what you're like you may want to skip out on the 5: 2 method. Another fasting strategy that's more advanced than eat - stop - eat and the 5: 2 diet, is the alternate day fast. With an alternate day fast you would fast for 24 hours every other day. So rather than only fasting twice per week, you would wind up fasting anywhere from 3 to 4 days per week depending on the week. There's also a modified alternate day fast where you would still. Research: (1) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men (2) the absence of a compensatory increase in hunger in conjunction with an increase in sensations of fullness may contribute to the weight loss efficacy of an 8-week ADF regimen. (3) ADF is an efficacious dietary method, and may be superior to VLCD for some patients because of ease of compliance, greater fatmass loss and relative preservation of fatfree mass
Date: 2021-12-23

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Comments and reviews: 10

Oceanic815___
I have lost 18lbs in 6 weeks from doing 16: 8. I have inputted my weight and such on MyFitnessPal and put in the app to lose 1. 5lbs a week which has reduced my calories by around 200-300 and I find I have at the least an extra 100 calories at the end of the night. Sometimes I have an an extra 200-400 calorie deficit due to this intermittent fasting. I dont feel like I am on a diet really, the only time I do is around 11am - until my eating begins at 2pm. I finish eating before 10pm. I can still eat a lot of what I would normally eat on a non diet. I dont necessarily crave takeaways as my body does not feel like it is been restricted. Only at the beginning of the day. I have started going to the gym (post losing 18lbs) and now focus on my protein intake.
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Mark
Typically do OMAD/Warrior via Vegan Keto, get nitrogen balance by taking 3g HMB twice a day, firstly on empty stomach 15 minutes right before exercise and then later before bed, drink snake juice/electrolyte water when not eating, sometime will not eat for a couple of days, but always take Hmb because it does not raise insulin, maintains the fast, and protects against catabolism, it works great, also take 6oz black coffee, shilajit resin, DHA algae oil extract water and vegan D3/K2 drops derived from fermented chickpeas while fasting - in total less than 8 calories and does not mess with the fast even though fat soluble vitamins.
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amilitarymind
I found that intermittent fasting with carb cycling (carbs after workout / low carb on non training days) to be the fastest and most effective way to both lose fat and maintain/ build muscle at the same time. It's not as restrictive as pure keto and plus it's a very sustainable lifestyle where you can still enjoy the foods you love in moderation. Also it's great for testosterone optimisation as that is always my primary focus, then muscle building, then fat loss
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George
Tried them all, Insulin Resistant so starting Modified Alternate Day Fasting all OMAD.
Doing at least 24 hour fast every day but eat only 600-700 calorie Mod. Fast Day (large salad.
24 hour fast then 1700 to 2000 calories on feast day. Repeat. Working so far. Waist shrinking.
Tried and failed numerous times to do a real Alt. Day Fast 0 calorie on fast day.
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nbaumg
wow im doing the 16/8 just naturally for as long as i can remember, i didnt realize skipping breakfast was considered intermittent fasting
is that bad? 16/8 fast might be good in small amounts but i wonder if always doing it is bad. I keep telling people just eat 20% less calories and you lose fat easy. but maybe its going so well for me because of the 16/8
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OMGWDFHOLYPOOP
Full year of primarily OMAD along with some 18/6 on more difficult days and off 95lb. Going for 50lb more but doing alot more intense workouts so it's definitely becoming increasingly difficult. Hoping within the next few weeks/months it'll balance out!
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TheJeffddddd
I am currently able to do a cycle of eat for 1hr and fast for 16 to 18 hrs. Is that an appropriate way to fast? I feel like increasing the feeding window is pretty unnecessarily for me. What should I do about maintenance if i were to continue this cycle?
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shoegal623
Thank you for this vid. I love how you took the time to really break down each program and gave BOTH pros and cons. I am currently on the 16: 8 right now, but it was interesting to see the other programs in case I want to ramp up my fasting. Well done!
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Renalyn
I'm doing OMAD every day. Right now I'm extending my fast to almost 70 hours. Thanks to black plain coffee and water.
It's really mind over matter.
83 kgs as my heaviest weight down to 60 kgs now.
Also I'm doing keto
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ali
Im wondering how much of this weight loss is tied to your intestines being naturally less 'full' when you weigh yourself. Im currently doing IF with 18: 6 split; its day 4 and im down 5 lbs but look the exact same.
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