Intermittent Fasting for Weight Loss (Full Plan)

you guys are in for a treat today because I have some really great news this is gonna be the last intermittent fasting video that you have to watch before you have everything that you need to start a customized intermittent fasting diet plan as early as today as long as you simply follow along you'll learn guaranteed methods to start losing weight and burning fat with fasting protocols like 16/8 fasting alternate day fasting the 5:2 diet the warrior diet and even the one meal a day diet the best part is that I'm gonna give you guys this complete step-by-step guide for free and I'm not gonna hold anything back because if I can help you start losing weight with intermittent fasting today you're probably gonna subscribe to this channel and tell all your friends so with no further ado let's get started first you should know that intermittent fasting isn't as much of an eating plan as it's an eating pattern this means that there is no approved and unapproved food list no specific calorie recommendations and no macronutrient targets instead you would take the intermittent fasting eating pattern and apply it to any kind of diet plan that you like the best whether that be paleo keto Atkins vegan vegetarian carb cycling or an old-school bodybuilding 40-40-20 split the point of intermittent fasting is to make all of these eating plans fit into your life in an eating pattern that happens to be convenient for you and don't worry if you're a little confused right now by the end of this video you'll know exactly which eating plan and which eating pattern is best for you so besides convenience a couple other benefits of intermittent fasting include improved insulin sensitivity which will help with fat loss increased levels of muscle building human growth hormone and enhance repair process for old and damaged cells through something known as autop a G increased productivity more mental clarity and of course weight loss out of all the different intermittent fasting protocols they all have one thing in common there's a portion of the day that's spent fasting where you don't eat anything at all and there's also another portion of the day where you're allowed to eat which is known as the eating window when first choosing the right intermittent fasting plan you want to consider two major things which one will fit your lifestyle and preferences the best and which one you're currently ready for because you'll definitely want to ease your way into for in tougher fasting protocols with time and practice that means that if you've never fasted before you don't want to start by planning too fast three days in row because you'll find it almost impossible to manage hunger you see the hunger that you currently feel at the moments of the day where all you can think about is food isn't necessarily caused by a physical need to eat instead a lot of the hunger that you feel comes from conditioned hunger responses that are created after years of practicing a certain eating pattern until it becomes a habit once established these eating habits aren't just reinforced by your mind but they're reinforced by your whole body down to a microscopic level for example your stomach will release a hunger hormone known as growlin during the times of the day that you're normally used to eating this means that if you eat breakfast every day for a year straight but then one day you wake up too late and have to skip breakfast then you're very likely to feel very hungry however if you skip breakfast again and again for the next few days and weeks you'll adapt to the new eating pattern and the hunger will gradually diminish so the most common starting point for beginners is known as the 16-8 method and I want to start with that before we move on to tougher fasting protocols with 16-8 you would fast for 16 hours of the day and then you would eat within an eight hour eating window to accomplish this most people will simply skip breakfast and just eat lunch and dinner but you can choose to break your fast earlier and skip dinner instead of breakfast you also aren't limited to just two meals per day you can technically have as many meals as you want as long as they all fall within that eight hour portion of the day that you're allowed to eat for but to keep things simple let's pretend that you decide to start your eating window at one o'clock and end it eight hours later at nine o'clock this would mean that you wouldn't be able to eat anything between 9 o'clock at night and one o'clock the next day and since you're restricting the amount of time per day that you're allowed to eat 4 you'll most likely be eating less automatically however it doesn't always work out that way and even if you do start losing body fat by simply skipping breakfast without a systematic step-by-step process you'll be completely stuck once you stop losing weight hit your first plateau and the results start slowing down so when first starting out I highly commend that you calculate exactly how many calories and macros you'll need to aim for every day to burn fat and the easiest way to do that is by using my free fat loss calculator that I have linked up below in the description after you input your stats like your height and your weight your macro results will load once they load you can stick to the recommended plan or you could choose another dieting style for example some of you may want more carbs in your diet so you might go with the higher carb dieting option others may want more fat rather than carbs so they can choose the ketogenic option no matter which plan you choose all of them will work fine with intermittent fasting and you'll be able to spread those calories and those macros out between your meals in a way that actually suits your lifestyle and your preferences so let's say that you love eating at night you can have 30 percent of your daily calories and macros for your first meal at 1 o'clock and save the other 70 percent for a large satisfying dinner around 8 o'clock you can also do the reverse so 70 percent for your first meal and then 30 percent for your last or you could do 50/50 where you can have 3 meals and do 20 20 60 and remember if you want to eat past 9 o'clock if you're a really late night eater you can set up your eating window to start later on in the day let's say at 4 o'clock and that would allow you to continue eating all the way until midnight with intermittent fasting you really do have a lot of options but regardless of how you setup your plan after you've picked the plan that you like you should monitor the amount of calories and macros that you're eating for the first few days or at least until you get a general idea of exactly how much food you should be eating per day because you can still very easily overeat within an eight hour time limit to prevent overeating I recommend filling your diet with a lot of green vegetables high-quality sources of protein healthy sources of fat and high-fiber carbohydrates all of these will fill you up and keep you full for longer in general you want to be eating whole natural single ingredient foods the majority of the time but you can also incorporate some junk food into your diet without sacrificing results and you would do that by filling in the gaps in your macros after you've already eaten the healthy foods that you're supposed to eat so let's say that you're on your last meal and you already ate a bunch of vegetables and protein as well as some healthy fats and carbohydrates but you still have 45 the carbs and 10 grams of fat left over for the day rather than having a serving of brown rice with some butter you can have 4 or 5 Oreos instead just keep in mind that you should only reach for the snacks and sweets after you've already filled your stomach up with the healthy food because most junk food is very dense in calories but not very filling again I recommend tracking your macros like this in the beginning but this is definitely not something that you'll be doing forever as soon as you have a good idea of how much total food you're allowed to eat for the day you can switch over to a more intuitive approach now managing hunger during your 16 hour fast is a little more trickier because you obviously won't be able to eat any food but there are things you can do to really help first of all I already said as long as you're eating filling natural foods during your last meal before you start your fast it'll be a lot easier to control your appetite once you're fasting black coffee can be really effective at helping some people reduce their hunger throughout the day and it's really not the end of the world if you add a little bit of cream to your coffee drinking a lot of water throughout the day will help as well and you can also drink things like green tea and lemon water if after all of that you still feel like you can't make it through your fast I can't go on you can try having a teaspoon of psyllium husk powder in the middle of your fast because it has almost no calories in it but it's very high in fiber this is a useful trick to use until you're ready to transition to fasting with no calories at all taking baby steps like this can help you stick to your fasting plan for the long run now once you feel like you've mastered the 16-8 fasting protocol you could stick with it or you can move on to a tougher one like the warrior diet which is a 24 split meaning you would fast for 20 hours per day and only allow yourself to eat for 4 hours within a 4 hour time limit you'll probably only be able to get a maximum of 2 meals or just one meal and a snack but you'll feel like you're able to eat a lot more freely because it's a lot less likely that you'll overeat within 4 hours as opposed to 8 hours it's still possible hot dog eating champions eat close to 20,000 calories in 10 minutes but logically speaking if you're cramming your whole day's worth of calories into just 4 hours you'll be a lot more likely to feel way to stuff before you can over just like with 16-8 the same rules applied you can position your four-hour eating window in the morning at night or in the middle of the day you can also once again divide your macros and calories how you want between your meals having more in the beginning of your eating window or more towards the end it's entirely up to you but after mastering the warrior diet you can try to move on to the next protocol which is o mat or one meal a day this is technically supposed to be a 23:00 one split where you only have an hour per day to eat your meal but some people do 22 - and even 21 3 again with this plan it becomes even easier not to overeat even if you're eating freely you have a lot more room for high-calorie foods and for a one giant very filling meal with o mad when you finally can eat it's especially important to start with a high quality source of protein a lot of vegetables and healthy sources of carbs and fats because after fasting for almost the whole day you're gonna want to eat anything you can get your hands on like I said we don't want this to turn into a hot dog eating contest after you eat a truly filling healthy meal you could then move on to eating freely until you're full now I know a very common question that I'm sure a lot of you have right now is about muscle loss won't fasting for 23 hours cause your body to start burning its own muscle and put you into a starvation mode well I wouldn't recommend the one meal a day diet or even the warrior diet for those of you that are primarily focused on gaining muscle mass since it's gonna be so hard to take in enough calories in just one meal to stay in a caloric surplus but it turns out that even though it'll be very tough to gain muscle you won't be losing it and you also won't be entering into any more of a starvation mode then you would with any other diet that put you into a similar caloric deficit whether that deficit was spread out between five meals or just one according to studies protein breakdown rates dropped when you're fasting and human growth hormone goes up which helps preserve muscle loss also your body evolved long before we had things like agriculture and refrigerators your body is fully capable of going without food for at least 3 days before you see any negative effects on muscle and after those three days protein breakdown rates decrease even more the bottom line is that you don't have to worry about muscle loss unless you're doing a real really long fast and before you even try something like a three-day fast you should try the last two fasting protocols that I want to go over with you right now alternate day fasting or the 5:2 diet these are actually very similar fasting plans because they both involve going 24 full hours without food on certain days and then eating freely on other days with alternate day fasting you would have as close to zero calories one day then you would eat freely the next day and you would just switch back and forth since you're skipping a whole day of eating every other day you don't really have to track your calories because it's unlikely that you'll eat two days worth of food in just one day however it's not impossible so you do want to keep an eye on your results and make changes to the amount you're eating if you're not losing weight or if you're losing weight too fast with the 5:2 diet you would spend two days per week fasting and five days eating freely the two days don't have to be consecutive back-to-back days but they can be with both of these fasting protocols you have some people choose to still eat around 500 calories on their fasting days to help hold them over but I recommend that if you feel like you need those 500 calories you might be better off sticking with a shorter fasting protocol like 1680 the last two things that I want to talk about today is when you should exercise when fasting and how you should break your fast let's start with breaking the fast because I really think that some people are over complicating it all of the fasting protocols that I mentioned today don't last long enough for you to obsess over exactly what to eat first second and third when you can start eating again you only have to ease back into eating food when you do a fast that lasts longer than three days because your digestive system will need some warming up if you fast for three days or longer then you can start incorporating the bone broths and the apple cider vinegar and things like that but like I said for all the fasting plans that I talked about today your number one priority when ending your fast should be to start with a meal high in protein and vegetables to prevent overeating other than that don't stress yourself out now in regard to fasted training as of right now there are some studies that support the theory that you could burn more fat by exercising in a fasted State and there are other studies that show that fat loss will level out by the end of the day whether you train for that or not I really like to train while fasted because I feel less tired without having to digest a pre-workout meal and I tend to get a better workout on an empty stomach I know that for other people it's the exact opposite effect regardless even if you do burn a little more fat by exercising on an empty stomach I really don't think it'll make that much of a huge huge difference so position your workout at a time that's most convenient and works best for you this may take some time and trial and error that's it guys I really hope this video has helped you out if you enjoyed it make sure you subscribe to my channel and hit that Bell icon so you can be notified whenever I release more future tips and tricks and videos just like this also if you're looking for a done-for-you fasting plan that'll help you burn fat fast in an extremely simplified way in which you don't even have to track your calories check out my 6-week challenge the challenge comes with a custom diet plan that includes a ton of intermittent fasting protocols including a one meal a day option on average people that take part in the challenge are losing either 20 pounds or 5% of their body fat in only 42 days not only will you get a customized diet plan but you'll also get a 42 day workout plan a full video exercise library a recipe book and an accountability coach that will mentor and guide you through the whole process as well as much much more the best part is as long as you don't cheat and as long as you don't quit on us for the six weeks not only will you have a transform body at the end of it but you'll also get the entire challenge for free to find out more click the link below or visit the website directly at gravity transformation calm I'll see you guys soon [Music]

Channel: Gravity Transformation - Fat Loss Experts

Views: 2,816,692

Rating: 4.9280286 out of 5

Keywords: how to do intermittent fasting, how to do intermittent fasting and never get hungry, how to do intermittent fasting for serious weight loss, intermittent fasting 101, intermittent fasting for beginners, intermittent fasting before and after, intermittent fast, how to start intermittent fasting, best intermittent fasting schedule, best intermittent fasting meals, intermittent fasting benefits, lose weight with intermittent fasting, best way to lose weight with intermittent fasting

Id: 3QerSUMsL-k

Length: 15min 13sec (913 seconds)

Published: Sat Apr 20 2019