Fasting is one of the biggest weight-loss trends to arise in recent years. Yet it’s not a fad. New research is showing the profound benefits of eating only during limited hours. In this episode, I chat with FASTer Way to Fat Loss certified coach... Le Bergin …about a proven strategy to fat loss called intermittent fasting.
Intermittent fasting is restricting the amount of time you eat into a compressed window of time to allow your digestive system to rest when you are not eating. Basically, you eat the same amount of food every day, just in a shorter time.
Intermittent fasting encourages the body to burn fat while maintaining lean muscle mass, but because you’re mixing higher calorie consumption with lower calorie consumption periods, you don’t get as hungry as when you’re not eating. Unlike restricting calories, intermittent fasting does NOT lower the body’s basal metabolic rate long-term; in fact, it increases it! This makes intermittent fasting an incredibly effective weight loss strategy, even for obese people. Studies show IF to be more effective for weight loss than calorie restriction. Not only that, intermittent fasting is better at helping people maintain lean muscle mass than diets that simply restrict calories.
Here’s why it works. After you eat, your body works hard to digest your meal. As you break down your meal in your digestive tract, nutrients are released into your bloodstream. That means your body often has excess fuel and that excess gets stored as fat. When you fast, your body has to rely on its energy stores by burning fat and glycogen, which is stored excess carbohydrates. So, through intermittent fasting, you train your body to burn fat instead of storing it.
There are several different intermittent fasting protocols, however, the method recommended on the FASTer Way is the daily 16/8 method. This protocol calls for 16 hours of fasting per day, with an 8-hour eating window. For example, stop eating by 8:00 at night. Go to sleep and avoid consuming any calories – so you can have water, black coffee, herbal tea – until noon the next day, then be sure to eat a balanced meal full of whole foods. If waiting until lunch is too difficult, that’s fine. Start eating at 10 am, then keep moving it back until you’ve reached a 16-hour fasting window.
The FASTer Way to Fat Loss program combines intermittent fasting with other scientifically proven strategies to provide a plan that will lead you to fat loss and a healthier lifestyle. Please check out more at FatLossSuccessStories.com where you can download the free introductory guide to intermittent fasting that includes meal plans and recipes. On the web site, you also can subscribe to this podcast so you will be notified of new episodes.