I already wrote an article on intermittent fasting but there are still people out there believing that fasting for weight loss is still the “THING”.
I want to further clarify the issue on intermittent fasting and also try to help people avoid making “fasting for weight loss” a rigid meal pattern.
I believe that a proper diet should be one that is easy to follow, adapted to your life style, doesn’t make you create certain rigid meal patterns and finally, the most important thing that I can see, you must first really understand the basic concepts behind what you are following.
I think that most people try to use fasting for weight loss and forget the most important thing when it comes to body composition or even health: total caloric intake is the prime mover of your body weight, be it up or down.
As I also stated in my book the no bs flexible formula to six pack abs (which will teach you how to properly include fasting and make it a way of life), intermittent fasting is not the be all end all of the world’s obesity and it’s just another diet protocol.
Even if this diet protocol is easy to follow, if you don’t really understand the concepts behind it, you can very easily do more harm than good because even this diet can create a vice.
This is what I wanted to talk about here because I don’t really want people to create a vice just because a diet protocol is deemed by the general bodybuilding community as the “holy grail” of fat loss.
First, you need to understand that simply fasting won’t really help you lose fat or weight.
Fasting For Weight Loss Won’t Make It
Because again, body composition is mainly correlated to total daily caloric intake which will dictate if you are losing or gaining weight.
The end result of a diet using “fasting for weight loss” without thinking about caloric intake:
- If calories ingested are higher than calories expended, the end result is weight gain – intermittent fasting doesn’t influence the outcome (I haven’t found a study that can demonstrate this)
- If calories ingested are lower than calories expended, the end result is weight loss – intermittent fating doesn’t really “improve” weight loss
- For maintaining your weight, calories should match
Speaking of creating vices, I can’t stress enough that you don’t make your life a rigid 16 hours fasting window with 8 hours of eating protocol.
Just try to be flexible with fasting and eating windows, depending on your daily routine.
If you are doing the normal 16h fast with 8 hour eating window, there’s nothing wrong if you can’t really eat at 12:00PM the next day because you have something to do and you can only get food in your stomach at 14:00PM.
Don’t overcomplicate this.
Simply eat at 14:00PM and finish eating whenever you want to (if you want to respect the protocol, finish at 20:00PM).
If one day you are unable to eat the way you want, just skip including intermittent fasting protocol and eat normally.
And please don’t believe all those bogus “juice fasting for weight loss” or “water fasting for weight loss” protocols because they are even worse than a cigarette.
Just adjust your caloric intake for weight loss and use fasting as a tool that adds simplicity to weight loss.
One of the best books that I’ve read on intermittent fasting is eat stop eat by Brad Pilon if you want to learn everything about intermittent fasting.
What’s your fasting protocol and also results?