16:8<\/h3>\n

Understand:16 is the amount of time you will spend starving and not inside the throes of satisfaction.<\/strong><\/p>\n

\n

If you can manage, this becomes the most palatable way to fast.<\/p>\n<\/blockquote>\n

Lot’s of my trainees have suggested to me that they could try fasting. When they do, the suggest this type of fast – the most feasible, the most doable on day 1.<\/p>\n

The path to successful weight loss is best view from the vantage of only being hunger for part of one day instead of all of one.<\/p>\n

And, I more advocate eating breakfast – always – thus at 16:8 which you stop eating after a certain point in the day until the morning, adheres to smarter food habits.<\/p>\n

Both of the following methods are deployments on your eating habits. This means the changes you make will result in a reduction in calories and an awareness in your hunger.<\/p>\n

As such, you might have the best success with these methods!<\/p>\n

Let’s start with the sipping of breakfast first.<\/p>\n

Method 1<\/h4>\n

Eat after lunch, skip mornings and breakfast
<\/strong><\/p>\n

\n

A word on this: most chronic dieters already feel skipping breakfast and fasted cardio is the best for fat burning.<\/p>\n<\/blockquote>\n

Largely, you could prove this scientifically, after all, you burn fat in your sleep.<\/p>\n

Still, elevating your oxygen debt then burning fat and calories is the consummate and smart means to lose weight.<\/p>\n

habits for 16:8 – method 1<\/h5>\n

\n
• Workout after your second meal, not fasted<\/li>\n
• If you do workout fasted, make your first snack your primary meal.<\/li>\n
• Eat bigger in the opening meal than the rest of the day to avoid binging<\/li>\n
• Consume fiber earlier in the day<\/strong><\/li>\n<\/ul>\n

  Method 2<\/h4>\n

  Eat breakfast, “lunch” and skip dinner<\/strong><\/p>\n

  Considering I am a proponent of big dinners but a bigger lover of breakfast for weight loss, this is the better way to go for me.<\/p>\n

  Habits for 16:8 – Method 2<\/h5>\n

  \n
  • Workout about an hour after your final eating plan.<\/li>\n
  • Get 7-8 hours of sleep<\/li>\n
  • SLEEP WELL!<\/li>\n
  • Consume protein AND simple sugars as your last meal of the day<\/li>\n
  • Promotes evening awareness of hunger<\/li>\n
  • Demotes late-night binging and late snacking<\/strong><\/li>\n
  • Promotes breakfast engagement<\/li>\n<\/ul>\n

     <\/p>\n

     <\/p>\n

     <\/p>\n

    Science behind the 16:8<\/h4>\n

    <\/a><\/strong><\/h4>\n

    INSULIN<\/strong><\/p>\n

    Decreases in insulin <\/strong>mean decreases in fat mobilization. Which often, especially in the niche world of the bodybuilder, means fat storage.<\/p>\n

    Glyocogenolysis<\/strong><\/p>\n

    Breaking down glycogen for the replacement of resting blood glucose occurs. This is never typically a desired outcome for most people. Athletes, however, will overcome this “hit” to the blood sugar.<\/p>\n

    When I say athlete, I mean, veteran exercisers who spend hours and hours in the gym each week.<\/p>\n

    Increase in FFA<\/strong><\/p>\n

    Free fatty acids with are not part of the adipoctye is typically sued for metabolism.<\/p>\n

    These FFA’s are the force of metabolism of short, medium and long chain fatty acids. Some people purposefully buy MCT oils, consume goat milk, diary and coconut oil in order of FFA status.<\/p>\n

    In total, at this point, we see there is a highly metabolic net positive for fasting for 16 hours.<\/p>\n

    But:<\/p>\n

    Habits behind choosing foods for fasting: 16:8<\/h4>\n

    \n
    • When I perform this type of fast, it’s “inadvertent” usually, because I simply am listening to my body<\/li>\n
    • Most athletes will vary their eating accordingly every not and then<\/li>\n
    • Eating this way can make your breakfast choices more aware\n
      \n
      • Choosing which foods you must eat to shore up your energy stores for the full day is helpful<\/li>\n<\/ul>\n<\/li>\n
      • Again, might promote binging<\/li>\n
      • Promotes hydration (water)<\/li>\n
      • With properly timed workouts, you can fuel a workout and feel great<\/li>\n
      • Lack of recovery snack to buffer weight training gains<\/li>\n<\/ul>\n

        <\/a><\/p>\n

        <\/a>
        <\/p>

        Conclusions<\/h2>

        Intermittent fasting is either another brilliantly flawed diet or a smart introspective on your eating habits! Make it the latter by choosing not to starve yourself and picking foods for fasting which are protein dense.<\/p>\n

        Instead, choose to remain hungry because hunger is not a bad experience in weight loss, not matter what . In fact, certain types of IF help you identify with your hunger instead of doing anything to quell it.<\/p>\n

        Some types of IF have you alternating days, This only supports a certain body type and metabolic output of some people. If you are shorter, average weight and workout ALOT – about 900 calories for the day burned – you could IF and alternating days, smartly at 50% consumption.<\/p>\n

        However, if you are not over 265-ish pounds or do not workout a lot, alternating days of al lib eating and fasting are awful for you!<\/p>\n

        This is because you end up eating about < 1100 calories for the day which I never condone.<\/p>\n

        Furthermore, you could stagger your intake to improve efficacy.<\/p>\n

        With 16:8, you have two choices. With either one, you then will need to understand which foods for fasting strategies work best for you!<\/p>

        
        <\/p>

        https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities<\/a><\/p>\n

        http:\/\/www.med.umich.edu\/1libr\/Nutrition\/HighCalorieHighProteinIdeas.pdf<\/a><\/p>\n

        https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-nutr-071816-064634?journalCode=nutr<\/a><\/p>\n

        https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/<\/p>\n

        https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836017\/<\/p>\n

         <\/p>\n

        https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5959807\/<\/p>\n

         <\/p>\n

         [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

        Intermittent Fasting (IF) is the diet \u2013 that\u2019s not actually a diet \u2013 which works for athletes and some non-athletes, especially if you find smart foods for fasting!<\/p>\n","protected":false},"author":1,"featured_media":5247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"disable_featured_image":false,"footnotes":""},"categories":[617],"tags":[36,429,25,594,533,593,271,536,537,541,540,542,539,538,183,30,534],"class_list":["post-1972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-active-nutrition","tag-carb-cycling-myths","tag-coach-johann","tag-coach-johann-cscs","tag-fasting-coach","tag-fasts-for-fasting","tag-foods-for-fasting","tag-heart-of-a-fighter","tag-intermittent-fasting","tag-intermittent-fasting-benefits","tag-intermittent-fasting-for-women","tag-intermittent-fasting-lose-weight","tag-intermittent-fasting-plan","tag-intermittent-fasting-schedule","tag-intermittent-fasting-weight-loss","tag-meal-planning-for-beginners","tag-nutritionist-and-personal-trainer","tag-types-of-intermittent-fasting"],"yoast_head":"\n