What is intermittent fasting?
Intermittent fasting is a way of eating and dieting that can make your life a lot easier, when you’re doing intermittent fasting you have a ”eating window”, this is a period of time where you consume all your calories, and for the rest of the day you are fasting.
Some of you have probably heard that you need to eat small meals throughout the day and that you MUST consume some kind of protein within the first 30 minutes after a workout to take advantage of the ”anabolic window”, this is not true, studies has proven that the ”anabolic window” is a myth and outdated broscience. You have to look at you daily intake, it does not matter if you eat all your calories in one or six sittings, as long as the macros are the same.
What I would recommend though, is to invest in some BCAA’s (branched chain amino acids) if your planning on doing a lot of fasted training, BCAA’s will help you preserve muscle and keep you in a anabolic state while fasted. Personally I usually take 5 grams of BCAA before and after a fasted workout.
Some if the benefits of intermittent fasting:
- Increased HGH (human growth hormone) – Studies show that fasting for 20-24 hours can increase HGH by over 1000% for women and even close to 2000% for men.
Insulin resistance – Fasting, along with regular activity is one of the most effective ways to normalize insulin sensitivity.
Leptin and Ghrelin normalization – These are the hormones that regulates fat storage and hunger signals.
Clear skin and acne prevention – when you’re fasting your body is temporarily freed from digestion, this gives it time to focus its regenerative energies on other systems, for example cell repair.
Convenience – Fasting for the majority of the day gives you a lot of time to focus on other important things in your life, like your career or personal projects.
Big meals – Since you have a big amount of calories to consume in a short amount of time you can have big and exciting meals that will never leave you hungry or unsatisfied.
How to do intermittent fasting?
There is a few different ways to approach intermittent fasting, but they all have one thing in common, they are split up into ”eating periods” and ”fasting periods”. You should find the way that is most convenient to your lifestyle, remember, fasting is supposed to make dieting and nutrition as effortless as possible.
The most common splits to use are:
The 16/8 split: It involves skipping breakfast and lunch, then you have your first meal at around dinnertime. After your first meal you have 8 hours to consume the rest of your calories for the day, and then you fast for another 16 hours again.
The eat-stop-eat method: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 split: When doing this method you only eat 500-600 calories a day, two days a week, and eat normally the other five days.
Personally I use the 16/8 method most of the time, and once in a while, maybe every two weeks I do a 24 hour fast. This way I’m more focused and productive for the first half of the day, plus I get to eat big meals in the afternoon/night time and never feel hungry.
In the beginning you might feel hungry and tired in your fasting periods, it takes a few days to adapt to a new eating pattern, but when you have done it for a little while you are going to feel great and you won’t feel hungry anymore.
If you’re going to try intermittent fasting, or have already been practicing it, feel free to tell us about it in the comment section below, we would love to hear about your fasting experiences. Also, check out some of other posts to learn more about how to have a healthy lifestyle!