By I do believe the best ways to intermittently fast should be what you can stick with realistically, lose the body fat you want, and also maintain that weight loss for life. We all respond quite differently to fasting – some people can get away with shorter fasts, others have to do this daily in order to get the look they are after, or perhaps seek the peak health that’s suitable for them.
The great thing about IF is that there is never any right or wrong way of going about this strategy. Fasting has been proven time and time again to be very effective. What I can do is share my experience with you, and perhaps this could be a great way to get into fasting. You can change and tweak as you go along. Here goes…
Fasting every day, whilst alternating the hours.
Fasting on a daily basis allows for routine, structure and dependability on your results. Whilst some people don’t like this method, or find that it’s challenging, I’ve grown to like it a lot, and it works for me.
I fast 7 days a week, alternating from long duration (20 hours) through to shaved durations (12, 16, 17 & 18). When I don’t train, I fast for 20 hours, when I know I’m going to train hard, I alternate between 16, 17 and 18. For a re-feed strategy, especially the day before I do a very intense workout, I will fast for 12 hours only, allowing enough fuel to replenish your lack of nutrient consumption during the week, and to give your body a break from fasting. Allowing the break is very important, as you do want to make sure you don’t increase cortisol from the lack of calories on a daily basis.
This is a great strategy for those who need flexibility, while also having a life outside of dieting, allowing them to consume the foods they enjoy and love, without the guilt. This is something calorie-controlled diets just don’t allow.
Whilst this may not be ideal for everyone, it works for those who train regularly, and anyone that wants to become leaner, put on muscle mass and look slim yet athletic. There are those who would fast a lot more, and that’s fine. Pick and choose the hours that work best for you once you start trialling a method. Your body will become a lot more accustomed and balanced as you progress – so don’t worry too much about that one.
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