How To Begin Intermittent Fasting For Maximal Fat Loss

How To Begin Intermittent Fasting For Maximal Fat Loss

November 6, 2019 69 By William Morgan


Alright guys let’s talk about how to
begin intermittent fasting for maximal
fat loss. So obviously you’ve heard of
intermittent fasting before if you’re on
this channel, but if you haven’t this is
going to be more of an introductory
video. But if you already know what it is,
I urge you to keep watching just to
reaffirm those basics that are so
fundamental to understand.
So let’s basically first cover what
intermittent fasting is. Intermittent fasting is
just periodically not eating, right?
So it’s simple. You stop eating for
certain amount of time and then you just
keep eating afterwards. Now it gets
more complicated when we get into
the specific types of schedules and how
it exactly works. So let’s cover how
you can use intermittent fasting as a
tool – because it is a tool it’s not a
solution – but use intermittent fasting as
a tool to maximise fat loss. So let’s go
over some popular methods of fasting
first. The most popular method of fasting
is something called
16:8 or “lean gains” this was popularised
by a personal trainer and nutritionist
called Martin Berkhan. So basically
this is just fasting for 16 hours and
eating for 8 hours and doing that every
single day of your life. So it’s very
consistent, it’s a very sustainable form
of fasting and it’s become one of the
most popular ways of doing it. Another
really popular way of doing intermittent
fasting is something called 5:2, that
basically means 5 days of not fasting –
eating breakfast and all that – and then 2
days of fasting these; 2 days don’t
necessarily have to be consecutive,
it could be Wednesday and it could be
Sunday or it could be Thursday and it
could be Friday. But basically this
method isn’t a complete fast, it’s for
those two fasted days eating about 500
calories or 25% of your normal
maintenance calories each of those days.
And it’s something I actually don’t
really recommend and I’ll get into that
in a second. Now the third method of
fasting is similar to lean gains but
it’s more of an extended fast, so, this is
often referred to as the “warrior diet”
which is 20 hours of fasting per day and
4 hours of eating or something called
OMAD which stands for one meal a day and that could be 22 hours of fasting and 2
hours of eating (which is your one meal),
or it could be 18 hours of fasting and
at sixteen and six hours of eating
basically it’s anything longer than the
lean gain schedule of fasting and this
is something I personally do on most
days. So I’ll get into all these three
methods a bit later in the video and
outline which I think is the best for
certain people to start with and what
methods aren’t that good for for certain
reasons. But let’s first get into the
reason why intermittent fasting works so well for maximal fat loss. So let’s briefly
cover the three main hormones intermittent
fasting is going to affect and the first
is gonna be insulin, right? So insulin
allows sugar to go throughout the body
into various tissues and cells. So what
we want to be in optimal health is to
have high insulin sensitivity and low
insulin resistance. We don’t want insulin
resistance but we want high insulin
sensitivity. So lean and athletic people
generally are gonna have high insulin
sensitivity and the more obese, not
necessarily just obese, but in general
the more obese those who are becoming
pre-diabetic and type 2 diabetic are
going to be insulin resistant meaning
that the hormone isn’t allowing sugar to
diversify through the body, it’s not
allowing it to work properly the the key
on the lock is kind of stuck and jammed
and it’s just not working properly. So we
don’t want that. So we want to be insulin
sensitive. Next the other hormone is
growth hormone (GH), growth hormone is
fundamental to the reproduction, the birth, the regrowth
of cells in the body, growth hormone
stimulates growth in the body and it’s
really fundamental. Bodybuilders
for example a lot of them a lot of them
will take exogenous growth hormone to
basically become bigger and when they
inject these things everything in their
body becomes bigger, even their heart
increases in size. So I’m not saying to
do that obviously but growth hormone is
so important to the for the growth of
all cells and tissue in your body.
that’s the second one that’s really
important with intermittent fasting. Now
the third is noradrenaline, so
noradrenaline is basically sent to the
fat cells and allows fat cells to break
down fatty acids and metabolise them. So
it’s super super important for
burning fat
in your body. So that’s the third
hormone that intermittent fasting impacts and we’ll
go into how these hormones impacted in a bit more detail soon. So let’s move on
to how you can do intermittent fasting
with these schedules that I mentioned
before to optimise these hormones to
optimise maximal fat loss. So when you do
intermittent fasting your metabolism actually increases from between 3.6
to 14 percent and that’s what some
of the studies show. So again this is
very contrary to common belief which
says frequent meals boost your
metabolism, that’s not true, intermittent
fasting works and increases your
metabolic rate. Now I should make it very
clear that if if you’re taking someone
on a normal diet, right? So they’re eating
very frequent meals, but they’re eating the
same amount of calories and you compare
them to someone who’s doing intermittent
fasting with the same foods in the same
quantity and the same variables, same person…
everything, everything is controlled
for except for that timing of the meal
then they’re going to lose the same
amount of weight. Every meta-analyses has
shown this, right? So it’s pretty
conclusive that intermittent fasting isn’t
magic for weight loss, right? So you
can lose weight doing anything, so
intermittent fasting is a tool it’s not the
solution. But the difference is with
intermittent fasting perhaps being able
to spare more muscle when you’re in a
caloric deficit. That means that it’s the
same for weight loss to other dietary
interventions, but the difference and the
potential advantage for intermittent fasting
is with its ability to increase fat loss
as opposed to overall weight loss and
that’s what we want, that’s what we want
for the aesthetic appeal, we want to lose
fat but keep our lean body mass so our a
muscle and the reason why it might be
doing this is because of the increase in
growth hormone, because of the decrease
in insulin, because more insulin means
more fat around the gut like you’ll see
in diabetics. And also the effects it
has on metabolising fatty acids in the
body. So this is potentially one of the
main reasons intermittent fasting allows
people to get pretty shredded pretty
quickly and lose a lot of fat. Now the
research again isn’t that conclusive on
this, so we
say this with certainty, we can’t just
yet, we just can’t,
but the anecdotal evidence is just
overwhelming right? And intermittent fasting
has proven itself as a godsend to so
many people’s plateaus in their
weight-loss endeavours. So again I don’t
want to make any statements about
intermittent fasting being the key to
fat loss over any other sort of dietary
intervention, but its potential there for
maximising fat loss for those reasons
and for the reasons it has on growth
hormone and because it increases it by
so much, because of its ability to
just increase your insulin sensitivity
quickly, you know it’s pretty clear
that there’s something something to be
said there about it. Now I’m not going to go
into more of the scientific benefits of
intermittent fasting. I’ve made
another video on that and you can check
that out in the annotation or the
description wherever I feel like putting
it after I’m editing this, when I’ve
edited this. But let’s just quickly talk
about how you can incorporate fasting
into your life if you haven’t already or
if you have how you can optimise it for yourself in order to get the
most benefits out of it. Now I said
before I don’t recommend doing the 5:2
schedule and the reason is that I think
if you’re gonna be doing intermittent
fasting you should be doing it every
single day, right? You need to find a way
to incorporate it as part of your
lifestyle rather than it being some
random intervention you’re doing and the
reason I say this is because if you’re
skipping breakfast somedays and you’re
not skipping on the others, you might be
able to do it for a bit but I found with
people who i’ve taught this too it
becomes quite difficult to sustain this
long-term, so you really want to have
your body adapt to fasting and if you’re
skipping breakfast and you’re doing so
over a period of a few weeks and you’re
doing the lean gains – so sixteen hours of
fasting and eight hours of eating – so
eating between twelve and eight pm and
fasting for the other hours in the 24
hour period and you do this
consistently for a few weeks it’s gonna
become second nature to you and you’re
not even going to be hungry in the
mornings, especially if you’re drinking
something like coffee which decreases
your appetite, so if you’re doing it
consistently and you’re doing it every
single day that’s really what’s gonna
lead to something which is self
sustaining long term. So that’s what
you want to aim for. 5:2 can work and
of course it’s gonna work for weight
loss and stuff but I highly recommend as
a beginner starting with 16 and 8 and
doing that every single day and
preferably doing it in the morning
because generally for most people they
have less of an appetite in the morning,
you’re taking advantage of that fast
through the night and you’re using that
fast while you’re waking up and you can
incorporate things like coffee which is
gonna help you kind of get rid of those
appetites and cravings for food that you
might still have in the morning. And
overtime as you become more acclimated
to that style of fasting, then you can
just adjust the times and some days you
can extend at the 17…18, some days you can even try to do one meal a day if you’re
up for it
and that’s what I found works best and
then you know over time as you get more
comfortable with fasting you might want
to start incorporate things like
prolonged fasts. So I’ve done fasts
for up to like three days and again this
isn’t for the beginner but these can be
some pretty cool things you can get
involved with and take advantage of once
you get super used to fasting and you
understand how it works with your body.
So that’s my recommendation. Remember your priorities in terms of
your nutrition. So remember the hierarchy
of needs: we’ve got your calories,
macronutrients, micronutrients, the timing
of your meals (which is fasting) and then
finally supplementation which you should
hardly be thinking about.
So that’s your priority. Don’t use
intermittent fasting as your way of losing
fat, use it as your way to
supplement the sort of dietary
intervention you’re following, whether that
be paleo, vegan, keto… whatever you’re
doing. But intermittent fasting is great
there’s a lot of research going into how
it may even be able to extend your
life, it increases how you feel, like
you feel so much better on it because of
things like increased BDNF, or brain-derived neurotrophic factor, which
allows more new cells to grow in the
brain and it’s just an awesome thing to
do! It’s so cool just for your willpower
your, self discipline it’s a great way to
test yourself and it makes being healthy
and staying at a reasonable body weight
really really easy and as you can tell
I’m pretty passionate about fasting I
love it and I think that although it’s
not the priority for many people’s
nutrition it can be that thing which changes their
life and makes living a healthy
lifestyle much easier. The willpower you
used to abstain from food periodically
that transfers over to so many other
areas of your life, right? And that’s the
real power of intermittent fasting I
personally think. Remember, at first when
you start fasting it might be a bit
hard, you might have some cravings
because you you’ve been eating breakfast
and you’ve been eating frequently for so
long, and also just socially it’s
eccentric and you’ve been told over and
over that you should constantly be
eating. But the human body is so much
more powerful than we give it credit for.
So, try intermittent fasting out.
Let me know how it goes!
Join our community in the comment
section down below, there will be a link
there – The Stoic Body Facebook group and
be sure to comment down below on this
video and let everyone know whether
you’ve been doing intermittent fasting
for ages and you absolutely love it or
you’re just keen to start whether you’re
kind of nervous or whether you’re gonna
give it a go because you saw this video,
let everyone know in the comment section
down below.
Until next time guys, see you later!