The best intermittent fasting for weight loss is dependant on a couple of variables.
How much weight do you have to lose
How long have you got to lose this weight
How long have you been overweight
Answering these questions with great clarity can really help you move forward with your weight loss goals, and which type of fasting is going to best serve you.
The most basic fasting regime is the 16/8 method. This is where you fast for 16 hours and have an 8-hour feasting window of opportunity. What’s needed here is to either skip breakfast or dinner. Most of the fasting window is when you sleep, making it a lot easier to sustain.
If you want more of a high-level kind of fasting period that will get you there faster, increasing your fasting window is very important. I choose to fast for 20 hours at a time and find this method very successful. It’s worked very well for me now with the restrictions in place, and not being able to train within a gym setting.
The results have been maintaining my low insulin levels, muscle mass and not increasing body fat. When gyms begin to open up, I will most definitely go back to training and will have to increase my nutritional window. If you train for a specific goal, whether it’s to build muscle mass or for an event, you must gauge how many calories you will require to sustain the training, and also keep up with your fasting strategy.
There are several studies that display more rapid weight loss results for the time between 18–36 hour fast. This, of course, is not something all of us like or want to do.
Overtime when you lose the weight you want, perhaps the next phase will be that of maintenance. The specific time frame of your fasting window will really depend on how you want to look, what body shape you aspire to achieve and keep, as well as your lifestyle and quality of life. You really want this to be something that’s easily maintained and that can serve you during each stage of your life. I always stress the importance of making this plan work with the life you want, not the other way around.
There is no right or wrong plan here – it’s the plan that works best for you. Once you try something, and it’s not working well enough for you, there is always the option to change it and either increase your fasting time or doing some days of the week with larger stretches of time.
Take away: Start off your fasting journey small, and then when it becomes easier, challenge yourself by stretching the fasting period. Commit to fasting daily if you want to get the best results – or fast for larger amounts of time, 3–5 times per week. Find the best way for you that gives you the results you want.
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