**The following is taken from the weight loss section in my Badass Body book. For more information, or to purchase your copy please follow THIS link**
As you, and just about everyone else you know, is already aware: we, as a culture and a society, are in love with the idea of losing weight. We want to be fitter, we want to be leaner and as a whole we’re heavy!
With so many people driven to lose weight and so many people willing to take every dollar you’ve got to “help” you do it you would think we’d have some more effective ideas about how to succeed with weight loss… so what’s up?
Hunger is up.
To lose weight you’re going to have to eat less. You’ll probably also want to do a little bit more activity as well which makes things doubly tough because both of those, as you know, make you hungrier.
So what’s the best play?
Clearly just toughing it out doesn’t work long term, at least not for very many people, which is the reason people find themselves going around and around the diet hamster wheel losing and gaining the same ten pounds for years at a time.
Knowing this, and I’m sure you’re waiting for something more insightful than hunger makes diets hard because if you’ve ever tried one you already knew that, how do we deal with the hunger problem and lose the weight we want to once and for all?
Intermittent fasting is a diet protocol that’s broken up into distinct periods of “eating” and “fasting” every day (something you’re already doing unless you’re eating ALL the time) but IF has a bit more structure.
The most common intermittent fasting protocol is a 16 hour fasting period and an 8 hour feeding period every day. This is both what I used to lose 90 of the 100 pounds I’ve lost and what I recommend to nearly all of my weight loss clients with phenomenal results.
Typically I would eat, and have my clients eat, starting between noon and two in the afternoon and finishing eight hours later. Simple enough right?
The potential benefits of intermittent fasting are pretty intense, ranging from improvements in cognitive function to digestion to hormone levels and much more. Now, while all of these are great (and currently only suggested through various studies, so not “proven” benefits just yet) none of these perks holds a candle to what I believe is the greatest benefit of Intermittent Fasting for weight loss: hunger management.
Now wait a minute, I know what you’re thinking: why would NOT eating for half the day help me with hunger? And that’s a great question! I’ve found personally and with a decade of training people to lose weight that the worst part of diet hunger is not how much or how little you eat over an entire day and it’s not waiting for the meals - it’s feeling completely famished AFTER you finish eating a meal. The feeling of, “Whoa, hold up! That’s all I get for lunch?! I feel like I’ve barely had anything!” That feeling is the one that knocks people off their diets - and quick!
Intermittent fasting solves this problem for you. Because all of your calories are crammed into an eight hour window every day you’re eating a significant amount at every meal within that time frame. When it comes to the other 16 hours of the day you’ve got the advantage of sleeping for (hopefully) around half of them and then all you’ve got to do is make it to mid-day to start eating again, and how hard is that? Think about how many times you’ve gotten up on an especially busy day and not even realized you’ve forgotten to eat a meal - intermittent fasting is a bit like that every day. You’re also welcome to as many zero calorie drinks as you’d like during your fasting period (hello coffee!) which is not only a nice treat but if you decide to go with something caffeinated (did I mention coffee?) you’ll also get the appetite blunting effects as a bonus.
The final selling point I’ve always valued with intermittent fasting is it’s hard to cheat. During the fasting period it’s not about how much you have or just having a little of *this* of *that*. Because you’re fasting - you can’t have anything! This all in or all out aspect of intermittent fasting draws a pretty clear line between sticking to the plan and cheating yourself and I find that makes it significantly harder to justify any “slips”. As for the eating window, because you’re eating all of your daily calories within that time frame you’ll typically find you’re not craving much else because you’re already full!
Put all of this together and it’s pretty easy to see why intermittent fasting is such an effective fat loss option and the difference it can make for you. The last piece of the puzzle becomes what an intermittent fasting plan look like in real life so let’s take a look!
Now that you know why Intermittent Fasting is so effective for weight loss I encourage you to try it out! If you want to see the plans I recommend and use my proven system to implementing Intermittent Fasting you pick up your own copy of Badass Body HERE.
Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism.Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E.Am J Clin Nutr. 2005 Jan;81(1):69-73.Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.K Y Ho, J D Veldhuis, M L Johnson, R Furlanetto, W S Evans, K G Alberti, M O ThornerJ Clin Invest. 1988 Apr; 81(4): 968–975.Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma.Johnson JB, Summer W, Cutler RG, Martin B, Hyun DH, Dixit VD, Pearson M, Nassar M, Telljohann R, Maudsley S, Carlson O, John S, Laub DR, Mattson MP.Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats.Lee J, Duan W, Long JM, Ingram DK, Mattson MP.