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So I’ve been getting a lot of inquiries about intermittent fasting on here and via email lately. Enough to warrant starting a thread about it. I want to preface this by saying that I am NOT an expert on intermittent fasting, so everything I say is going to be either from research or from real world experience between some of my clients and me.
Ok, so here goes...
Intermittent Fasting (IF from now on) is based on the idea that we are genetically similar to our ancient ancestors who were primarily hunter-gatherers. As we can all imagine, being a hunter-gatherer was not easy, and it meant that there would times of hardship (no food) and times of abundance (lots of food). So say you send out your best BRAHs to go out and kill a deer. Well, your brolios suck and can't kill a thing. Therefore they come back empty handed. Tough luck buddy, you have no food. Now, let's say YOU go out hunting the next day, and you're a whiz with a spear. BOOM, you killed 4 deer. Chances are you're going to eat WELL that night.
Over time, our bodies developed a predisposition to responding to this type of eating, this so-called Intermittent Fasting. So the IF diet takes this idea and puts it into the modern world. The theory is that our bodies are not meant to consume food regularly, weather it be 3 meals spread out through the day or 6-8 meals consumed every 2 hours.
Yes, I realize this is going to cause some of you die-hard 6-8ers to point at me and yell "BURN HIM, HE'S A WITCH!!!!" But think about it... If we are descended from hunter-gatherers, then wouldn't it make sense that our bodies would carry some of those same genetic traits that allowed for them to survive?
Now, I've been a hardcore chicken and rice, sweet potato, steak, greens kind of guy for a long time. Give that to me 6-8 times a day and I'm happy, so the first time this was presented to me I laughed and immediately called BS. BUT, I will try anything once so I gave it the good ol' college try and was completely BAFFLED by how well it worked for fat loss!
Here is what I did.
From 8 in the evening, until 12 noon I would NOT eat a thing. So that's 16 hours with NO food. Zip. Nada. Zero. Lots of water though. Starting at 12 noon I would begin my "feast" stage by eating a similar diet that I was on before, but just in a compressed period of time. If my diet called for 3000 calories, I would eat 300 calories, but rather than spread it out over 16-18 hours, I would eat it ALL in that 8 hour time frame. NOT an easy thing to do!
All of my food choices were CLEAN CLEAN CLEAN. I ate just like I would normally eat, just quickly. I want to stress the importance of eating clean. If you fast for 16 hours, then eat like crap you will see NOTHING from it.
If you are interested in IF it is important not to jump immediately into it, test your body to see if it's something you can do.
It is commonly accepted among IF proponents that you should start with what is called a "Trial Fast." This is where you have a small meal, then eat nothing more for another 24 hours, then have another small meal at the end. If you make it through this period without freaking out and binging you should consider yourself able to deal with the hunger that might come from IF.
Some poeple respond very well to this, so they will just repeat the 24 hours fast once per week. That is certainly a viable method, but you may not see as much of a result from it as some of the more advanced methods, it just depends on your body.
I prefer the daily fast, which as I outlined above, is going 16-20 hours a day without eating, then shoving food down your throat for the rest of the day. Ideally, you will actually have your workout immediate BEFORE you start eating. Yes, your workouts may suffer. You will most likely NOT hit PR's. I would just sip some BCAA's right before working out, kill it, then post workout meal and an hour later eat like crazy.
Crazy as it may sound, however, I DID gain LBM while losing a significant amount of fat! I don't know how, I don't know why, I don't even really care!!
As a nutritionist, this goes against everything I've been preaching, but I think it's time for me to swallow my pride and admit that IF really DOES work when done properly. Not only does it work, but it works EXTREMELY well for most people. I have clients that do it and will never go back to the old way of cutting.
Please, ask any questions you may have and I'll do my best to answer them. I would like for this to be an educational discussion of IF methods and results.
Ok, so here goes...
Intermittent Fasting (IF from now on) is based on the idea that we are genetically similar to our ancient ancestors who were primarily hunter-gatherers. As we can all imagine, being a hunter-gatherer was not easy, and it meant that there would times of hardship (no food) and times of abundance (lots of food). So say you send out your best BRAHs to go out and kill a deer. Well, your brolios suck and can't kill a thing. Therefore they come back empty handed. Tough luck buddy, you have no food. Now, let's say YOU go out hunting the next day, and you're a whiz with a spear. BOOM, you killed 4 deer. Chances are you're going to eat WELL that night.
Over time, our bodies developed a predisposition to responding to this type of eating, this so-called Intermittent Fasting. So the IF diet takes this idea and puts it into the modern world. The theory is that our bodies are not meant to consume food regularly, weather it be 3 meals spread out through the day or 6-8 meals consumed every 2 hours.
Yes, I realize this is going to cause some of you die-hard 6-8ers to point at me and yell "BURN HIM, HE'S A WITCH!!!!" But think about it... If we are descended from hunter-gatherers, then wouldn't it make sense that our bodies would carry some of those same genetic traits that allowed for them to survive?
Now, I've been a hardcore chicken and rice, sweet potato, steak, greens kind of guy for a long time. Give that to me 6-8 times a day and I'm happy, so the first time this was presented to me I laughed and immediately called BS. BUT, I will try anything once so I gave it the good ol' college try and was completely BAFFLED by how well it worked for fat loss!
Here is what I did.
From 8 in the evening, until 12 noon I would NOT eat a thing. So that's 16 hours with NO food. Zip. Nada. Zero. Lots of water though. Starting at 12 noon I would begin my "feast" stage by eating a similar diet that I was on before, but just in a compressed period of time. If my diet called for 3000 calories, I would eat 300 calories, but rather than spread it out over 16-18 hours, I would eat it ALL in that 8 hour time frame. NOT an easy thing to do!
All of my food choices were CLEAN CLEAN CLEAN. I ate just like I would normally eat, just quickly. I want to stress the importance of eating clean. If you fast for 16 hours, then eat like crap you will see NOTHING from it.
If you are interested in IF it is important not to jump immediately into it, test your body to see if it's something you can do.
It is commonly accepted among IF proponents that you should start with what is called a "Trial Fast." This is where you have a small meal, then eat nothing more for another 24 hours, then have another small meal at the end. If you make it through this period without freaking out and binging you should consider yourself able to deal with the hunger that might come from IF.
Some poeple respond very well to this, so they will just repeat the 24 hours fast once per week. That is certainly a viable method, but you may not see as much of a result from it as some of the more advanced methods, it just depends on your body.
I prefer the daily fast, which as I outlined above, is going 16-20 hours a day without eating, then shoving food down your throat for the rest of the day. Ideally, you will actually have your workout immediate BEFORE you start eating. Yes, your workouts may suffer. You will most likely NOT hit PR's. I would just sip some BCAA's right before working out, kill it, then post workout meal and an hour later eat like crazy.
Crazy as it may sound, however, I DID gain LBM while losing a significant amount of fat! I don't know how, I don't know why, I don't even really care!!
As a nutritionist, this goes against everything I've been preaching, but I think it's time for me to swallow my pride and admit that IF really DOES work when done properly. Not only does it work, but it works EXTREMELY well for most people. I have clients that do it and will never go back to the old way of cutting.
Please, ask any questions you may have and I'll do my best to answer them. I would like for this to be an educational discussion of IF methods and results.