Haven’t been able to stick to a diet? This diet is the answer that’ll finally get you the body you’ve always dreamed of.
If you want to burn fat‚ the good news is that you’ll find no shortage of diet plans on the internet. The bad news is that there are so many different diets that you can get lost in the confusion.
Should you go with high protein/low carbs? Cycle carbs? Eat 6 small meals a day? The Grapefruit Diet?
I’ve seen hundreds of diets over the years‚ and they all boil down to one thing: burning more calories than you take in.
After studying many diets‚ most of them are just complicated ways to accomplish this goal.
But if there’s one dieting method that stands out from the pack with regard to burning more fat in a shorter amount of time‚ it’s intermittent fasting.
What’s so different about intermittent fasting that allows you to burn fat as quickly as possible – without sacrificing muscle mass?
Let’s answer this question by looking at what intermittent fasting is‚ how it differs from conventional eating‚ if it can be used for muscle gains‚ and the pros and cons of intermittent fasting.
What Is Intermittent Fasting?
As you may know‚ fasting means abstaining from food or drink for a certain amount of time. Obviously this doesn’t sound conducive to muscle gains/maintenance because you need fuel to keep your muscles strong.
But intermittent fasting isn’t about becoming Gandhi – it only requires you to skip certain meals throughout the day.
This means that you’ll eat all of your calories within an allotted timeframe‚ then avoid eating at any other part(s) of the day.
Common examples of intermittent fasting include:
- Eat from 12 pm to 8 pm
- Eat from 12 pm to 6 pm
- Eat from 2 pm to 6 pm
As you can see‚ there’s freedom to choose when it comes to intermittent fasting. You can even play around with the different schedules to see which one you stick with best.
The key is that you only consume calories during your allotted timeframe‚ which allows you to eat more during meals‚ but still stay in a caloric deficit.
Why Does Intermittent Fasting Work?
Most people eat meals throughout the day‚ giving their body a constant supply of energy to burn.
This sounds great in theory‚ but the problem is that your body doesn’t get a chance to dip into your fat stores for energy. Instead‚ your body will burn sugars and carbs before it goes for stored fat.
But when you deprive yourself of food for a long period‚ there’s a greater chance that your body will begin burning fat.
You can accelerate this process by working out during your fasting since your body won’t have glycogen to run on. It instead needs to use your fat stores as energy to power you through the workout.
Taking this discussion deeper‚ our bodies produce insulin after we eat. And when you’re more sensitive to insulin‚ your nutrients are used more efficiently to cut fat and build muscle. The point when your insulin sensitivity is highest is when you’ve been fasting.
Glycogen‚ a starchy fuel source found in your liver and muscles‚ gets drained when you’re sleeping or working out‚ leading to more insulin sensitivity.
If you eat immediately after a workout‚ your glycogen will be used to help your muscles recover‚ rather than being stored as fat.
Contrast this to eating throughout the day‚ which makes your insulin sensitivity average or below average. In these cases‚ your body has a surplus of glycogen stores to help you recover from a workout AND make fat stores.
Intermittent Fasting Compared to Regular Dieting
One of the most–popular diets involves eating small meals spread throughout the day. The theory behind this is that you restrict your calories‚ prevent hunger cravings‚ and provide your body with a steady stream of energy.
The steady energy part is key because some people believe that this keeps them more active and‚ in turn‚ results in a faster metabolism.
But the truth is that your metabolism won’t change just because you’re spreading 1‚900 calories throughout the day‚ rather than within a smaller timeframe.
Moreover‚ as we discussed above‚ eating small meals throughout the day makes it harder for your body to plunge into your fat stores for energy.
One more thing worth mentioning is that intermittent fasting allows you to get all of your eating out of the way in a shorter window‚ rather than constantly preparing meals during the day. Which‚ if you’d ever done meal prepping can take up your whole day.
Can You Build Muscle with Intermittent Fasting?
So far we’ve discussed how intermittent fasting is great for dieting‚ but what about when you’re in a bulking phase?
The good news is that if you like intermittent fasting‚ it can be just as effective for packing on muscle – even more so with regard to gaining muscle while minimizing fat accumulation.
You still need to consume more calories than you burn‚ but the key change is your schedule. Here’s a sample of how you can bulk through intermittent fasting:
- Work out at 10 am while fasting.
- Eat one–third of your calories at 12 pm
- Eat another third of your calories at 4 pm
- Eat the rest of your calories at 8 pm
- Fast until 12 pm the following day and repeat.
The bonus to intermittent fasting to gain muscle is that you don’t accumulate a bunch of fat during your bulking phase. Making it much easier for your body to develop more profound definition.
Sure‚ you’ll still gain some fat given that you’re in a calorie surplus. But at least the see–saw battle wouldn’t be as much‚ where you must lose lots of fat following a bulk.
Pros and Cons of Intermittent Fasting
- Intermittent fasting increases insulin sensitivity. The fasting aspect of this diet/eating pattern forces your body to be more efficient with nutrients because it doesn’t have an abundance of glycogen to fall back on. This means that less glycogen is stored as fat.
- Improves your heart and health. Fasting can help reduce high blood pressure‚ total and LDL cholesterol‚ and blood sugar levels.
- Is good for your brain. With reduced blood sugar and insulin resistance your brain can develop new nerve cells which benefit brain function.
- Your fat is used as energy.Your body likes to use carbs as a fuel source over fat. But when you deprive your body of carbs for 16–20 hours a day‚ it’s forced to burn fat instead.
- You save time. Who wants to take 5–6 breaks every day to prepare and eat meals? Intermittent fasting negates having to do this because you only need to eat once or twice a day.
- Intermittent fasting is tough to get used to. Cutting out breakfast and late–night snacks is hard and requires some transition and discipline.
- You’ll be grumpy in the morning. If you’re used to eating breakfast on a regular basis‚ you’ll be agitated when you don’t eat for the first few hours of the day. This subsides as you get used to intermittent fasting‚ but it’s hard in the beginning.
- You’ll have trouble gorging in the beginning. The problem with eating 2 or 3 meals within the span of 4–8 hours is that you’ll have to eat a lot in one sitting. This is yet another part of intermittent fasting that requires an adjustment.
Intermittent Fasting Tips for Dealing with the Downsides
We’ve been bombarded with the idea that breakfast is a necessity‚ and small meals throughout the day are the best way to burn fat.
This can make intermittent fasting seem intimidating‚ but fasting for 16 hours or more daily gets easier with experience. It also helps if you use a few simple tricks until you get used to it.
First off‚ I urge you to stay active during the waking hours when you’re fasting. Working out in the morning helps take your mind off breakfast. If you have any projects to work on‚ saving these for the night can help you forget late–night cravings.
Another trick is to drink zero–calorie drinks like regular black coffee, water, and green tea during fasting hours. The caffeine will help suppress your appetite and provide you with another distraction from eating while also providing a boost in energy.
One more idea is to slowly transition into intermittent fasting. For example‚ you could start by skipping breakfast and eating from 12 pm to 10 pm. As you become more experienced‚ you’ll cut out the late–night food too and only eat from 12 pm to 8 pm. Continue cutting the late–night food till you reach a comfortable allotted timeframe of eating that is effective but comfortable.
Should You Use Intermittent Fasting?
Intermittent fasting‚ like anything else‚ requires a caloric deficit. So you still need to concentrate on burning more calories than you take in to lose weight.
But because fasting helps your body increase insulin sensitivity and use fat for fuel‚ it works better than the average diet when it comes to fat burning.
The key is that you set up a solid intermittent fasting schedule that works for you and stick to it.
We covered that there are several ways to do intermittent fasting. Eating in 4‚ 6‚ or 8–hour windows are most common with this dieting method.
I strongly urge you to go with the 8–hour window‚ or even transition from a 10–hour window in the beginning. This helps you better deal with the shock of skipping meal times that you’re used to eating.
And while the adjustment period might be rough initially‚ the science behind intermittent fasting makes this one the best dieting methods that I’ve seen with regard to targeting fat stores and helping you become ripped.
Taking Anorectant No.10 in the morning can suppress food cravings‚ hunger‚ and boost your energy while fasting. Making skipping breakfast that much easier.
If you have any questions or concerns whatsoever about taking Anorectant No.10‚ or about intermittent fasting‚ in particular‚ please do not hesitate to call me personally at (888) 852–8091 or you can reach me by email at firstname.lastname@example.org.