There has been a rise in the number of discussion relating to intermittent fasting of late. I’m a believer in intermittent fasting and it is part of my current “diet” to lose body fat. I follow the 12pm – 8pm daily eating window, unless I train in the morning.
How does it work?
Whilst sleeping there is no food or sugar in the blood stream and the body needs to keep the major organs functioning to keep you alive. Stored body fat is a great source of energy and calories, and during a fasted state the body is able to utilise this.
This means that if we can prolong our fasted state after we wake up, we can increase the window of fat burning and see an accelerated rate of fat loss. The body is already started the fact burning process and will continue to do so until you introduce food into the bloodstream. An added bonus is that your digestive organs will get a well deserved rest.
When should you break your fast?
The following approach is one of many ways to intermittently fast and is the method I am currently using.
Eating window 12pm – 8pm
Fasting window 8pm – 12pm
It is essential that you do not drop your calorie intake, so you may have to get used to eating bigger portions, as your daily eating window is much smaller.
Once the digestion process has stopped (usually 8 – 12 hours) your body will begin to burn stored body fat. Allowing this process to extend by around 4 hours a day will vastly increase of fat you burn over the week, without making any other changes to your diet or exercise routine.
Intermittent fasting is not for everyone. It took me a few days to get used to being “absolutely starving” and feeling energised through the morning. Your body will adapt.
I simply drink plenty of water and one coffee during the morning before my breakfast, which is infact lunch at around 12pm.
If you train in the mornings, it would be advisable to only partake in low intensity training and if it makes you feel light headed or nauseous, it is probably not for you. It is also important to bear in mind that everyone is different. Individuals react differently to different training techniques and food intake.
See if it works for you, but allow your body time to adapt.
Andy Hall – UK TruBe Master Trainer