SOULE’S Resident Fitness Guru Jonathan Chadwell
Intermittent fasting is an eating pattern series between periods of eating and fasting. The focus of intermittent fasting is more than which foods to eat, but when you should eat them. Intermittent Fasting became popular in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary eat Fast, Live Longer and book The Fast Diet. Celebrities such as Miranda Kerr, Ben Affleck, Beyoncé, Terry Crews, and Hugh Jackman all been reported to use form of intermittent fasting.
**Always consult with your doctor before doing an intermittent fast.
There are several different intermittent fasting methods such as:
- 5:2: Fast for 2 days per week
- Eat-Stop-Eat: Do a 24-hour fast, once or twice a week
- Warrior Diet: Fast during the day, eat a huge meal at night
However, the fast that yields tremendous results is the 16/8 Method which involves fasting every day for 14-16 hours and only eating within an 8-10 hour window. This method of fasting can be as simple as not eating after dinner, skipping breakfast, and then having a late launch.
For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.
It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts. You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. That way you are technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.
Here are the main points of fasting:
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
How to Deal With Hunger While Fasting:
- During the fast you are not eating any carbohydrates or consuming any sodium, both cause water retention. As a result, your body is holding less water than normal making it easier to become dehydrated.
- It is very easy to confuse dehydration with hunger. To the body, it feels the same.
- Water is your best friend when doing intermittent fasting, aim to chug 32oz of water in the first hour.
- Invest in packs of sugarless gum; the chewing motion can stave off hunger. No mints, candy etc. —this is to avoid any extra calories.
- Make sure you are eating enough during your eating window; this will help balance out your hunger for the next fasting day.
- Every time you snake in-between your meals you spike your insulin levels, which prevents fat burning and encourages you to store fat.
What are the benefits of Intermittent Fasting?
- Increased fat oxidation (burn more fat)
- Improved protein synthesis (build more muscle)
- Increased Insulin sensitivity ( Insulin is a hormone that helps control the amount of sugar, or glucose , in the blood, which will help manage weight
- Increased growth hormone production (Higher growth hormone is in relations too increases in muscle mass and decreases in body fat.)
How Intermittent Training Works For Me:
Leading into the New Year, I am coming off my bulking regiment and now shredding for Fashion Week and Spring-Summer season. When it comes to cutting, or conditioning, I start reworking my macros, decreasing my overall calorie intake, and implementing light cardio into my works outs.
The first few days are always the hardest, especially if your body has adapted to a certain regiment. The first week is about breaking your mental physical conditioning. My focus is to use fats and not carbohydrates for energy. This is one of the ways intermittent fasting burns fat off your body. After a few days my body has adapted to the fast.
Because I have a fast metabolism my intermittent fast is 14/10. I fast for 14 hours and eat within 10 hours. I start my training week with three days of High Intensity Interval Training, and two days of compound weight training 8 weeks. I only accompany a tall straight black coffee from Starbucks, which has 0 calories. In fact coffee is an appetite suppressor.
Because I have a fast metabolism my intermittent fast is 14/10. I fast for 14 hours and eat within 10 hours. I start my training week with three days of high intensity interval training, and two days of compound weight training for 8 weeks. I only accompany a tall straight black coffee from Starbucks, which has 0 calories. In fact coffee is an appetite suppressor.
I start my training at 7 am. My workouts normally go for an hour or an hour and a half. During this 8-week training regimen, I have created a caloric deficit. I eat no more than 2800 calories daily with scheduled high protein meals, healthy fats, and complex carbs. By the time Fashion Week and the warm weather is here, I am between nine – seven percent body fat.
Get health and fitness tips including workouts by following SOULE’s weekly Fitness Friday column. Join the conversation on our social media for videos and additional content.