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take advantage of the ”anabolic window”, this is not true, studies has proven that the ”anabolic window” is a myth and outdated broscience.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:

  1. 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.
  2. Insulin resistance – Fasting, along with regular activity is one of the most effective ways to normalize insulin sensitivity.
  3. Leptin and Ghrelin normalization – These are the hormones that regulates fat storage and hunger signals.
  4. 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.
  5. 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.
  6. 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!

25 Comments

  1. Re: the 16/8 method, do you overeat due to hunger since you’ve fasted for so long? If you’re eating your first meal around dinnertime, and have 8 hours to consume the rest of your calories, you’d be eating pretty late at night, right? I’ve read that it’s harder to lose weight if you eat late since you’re not as active as during the day- what’s has your experience been like in that regard? Also, how long have you been implementing IF into your lifestyle? How many days per week do you implement it? I’ve been hearing about this more and more recently and curious to know about your personal experience!

    • Great questions!
      Lets’s see if I can answer all of them..

      Do I overeat dou to hunger?
      No, I find it very hard to overeat while doing the 16/8 method since you are able to have very big and satisfying meals when it’s finally time to eat.
      This is one of the reasons intermittent fasting is very helpful when it comes to weightloss.

      Eating late and losing weight:
      When it comes to loosing weight it’s mostly about calories in VS calories out, it doesn’t matter when you conusme your calories as long as you burn more than you are consume over time.
      I ahve been eating most of my food in the afternoon/night time for for 7-8 months and have never had more control over my weight

      How long have I been implementing intermittent fasting?
      I have been doing intermittent fasting for around 7-8 months i believe.

      How many times per week?
      I usually do the 16/8 method every day while cutting fat, and then i might do one 24 hour fast every 3-4 weeks.

      When im trying to gain weight i’m not as strict on it,
      Since i have more calories to spread throughout the day I don’t always feel like fasting is necessary.

      • Awesome, thanks for the insight! True, when it comes down to it it’s about calories in vs calories out so that makes sense. Cool to hear that you don’t overeat, I feel like I tend to do when I don’t don’t eat for long periods of time! Are you doing IF to lose weight until you reach your goal, or do you plan for this to be a part of your long-term lifestyle?

  2. I like this article. It makes sense to use the 16/8 rule in intermittent fasting, it frees up your day to do more important things, and you don’t have to watch the quality of the food so much when you finally do eat. I think I might try this, since I am not that hungry during the day anyway. Well written, well designed blog.

  3. I was just discussing IF with someone today. I’ve got a couple of personal training clients whose waistlines seem resistant to our fat burning efforts. My live-in partner also falls into this category. I’m wanting to give this a test run here at home in the next seven days. Any tips on how to curb those daytime hunger pangs?

  4. This is a great article and I would really like to give this a go. You see, I am trying to lose weight and although I do very well during the first part of the day, I always seem to get hungry at night and overeat. So, I wonder if this method could be the answer? The only thing is, I’m not sure I would be able to exercise on an empty stomach. I need my food! Haha 😀 Do you exercise at night?

    • Cravings at night is my biggest problem as well, and that is why I find intermittent fasting so useful. So if you struggle with over eating at night I would definitely recommend trying it!
      When it comes to exercising I mostly do it in the morning on an empty stomach, but if you feel like you get a better workout after a meal there is no problem doing it later in the day.
      Hope this was helpful 🙂

  5. Hi, interesting stuff. I’m doing some research on intermittent fasting, in fact I’m doing an experiment right now. I started the 16:8 split two days ago ( March 29th 2017 ) and I’ve started a blog about it …. but it’s not very good 🙂 ( a blogger I’m not ) I’m going to carry on until April 30th and post daily updates and photos … which may or may not be very boring. I’m no super-gym goer just a normal bloke looking to reduce my body fat % and lose a few pounds. One thing I’m finding tricky is fitting enough calories into an eight hour window, I ended up around 900 calories short at the end of day 1. It’s also trick fitting this in with normal life, I’m trying to stick to eating between 12pm and 8pm to keep it simple but if I’m busy between 12pm and 1pm that’s an hour gone, I suppose I could extend the eating window to 9pm if I start at 1pm but that complicates it … and I’m not that clever. Anyhooo … my blog’s here … be warned there’s pictures of a bloke with a wobbly tummy and no shirt on. Any comments would be appreciated on either the fasting or the state of the blog .. which at the moment is very basic.
    https://zebskitchen.wordpress.com/

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