Lose 10 Pounds In 1 Month With Intermittent Fasting
You’re in for a treat today because I have everything that you need to start an intermittent fasting diet plan as early as today.
As long as you simply follow along you’re going to learn guaranteed methods to start losing weight and burning fat with fasting patterns like 16:8 fasting, the warrior diet and even the one meal a day diet.
The best part is that I’m going to give you this complete step-by-step guide for free and I’m not going to hold anything back because if I can help you start losing weight with intermittent fasting today you’re probably going to tell all your friends about Afrifitness.
What is intermittent fasting?
First you should know that intermittent fasting isn’t as much of an eating plan as it is an eating pattern. This means that there is no approved or unapproved food list, no specific calorie recommendations and no macronutrient targets.
Instead you would take the intermittent fasting eating pattern and apply it to any kind of diet plan that you like the best whether that be paleo, keto, atkins, vegan, vegetarian or carnivore.
The point of intermittent fasting is to make all of these eating plans fit into a pattern that happens to be convenient for you.
Out of all the intermittent fasting protocols, they all have one thing in common: there’s a portion of the day that’s spent fasting where you don’t eat anything at all and there’s also another portion of the day where you’re allowed to eat which is known as the eating window.
Don’t worry if you’re a little confused right now, by the end of this post you’ll know exactly which eating pattern is best for you.
Benefits of intermittent fasting for women
So besides convenience, a couple of other benefits of intermittent fasting include:
- improved insulin sensitivity which will help with fat loss
- increased levels of muscle building human growth hormone
- enhanced repair process for old and damaged cells from something known as autophagy
- increased productivity
- more mental clarity
- lower and healthier body weight.
How to decide which intermittent fasting plan is best
When first using intermittent fasting, you want to consider two major things:
- which one will fit your lifestyle and preferences the best
- which one you are currently ready for because you’ll definitely want to ease your way into tougher and tougher fasting protocol with time and practise.
That means that if you’ve never fasted before you don’t want to start by planning to fast 3 days in a row because you’ll find it almost impossible to manage hunger.
You see the hunger that you really feel at the moments of the day where all you can think about is food, isn’t necessarily caused by a physical need to eat.
Instead a lot of the hunger that you feel comes from conditioned hunger responses that are created after years of practising a certain eating pattern until it becomes a habit.
Once established, these eating habit aren’t just reinforced by your mind but they’re reinforced by your whole body down to a microscopic level.
For example, your stomach will release a hunger hormone known as ghrelin during the times of the day that you’re normally used to eating.
This means that if you eat breakfast every day for a year straight but then one day you wake up too late and have to skip breakfast, then you’re very likely to feel very hungry.
However, if you skip breakfast again and again for the next few days and weeks, you’ll adapt to the new eating pattern and the hunger will gradually diminish.
So the most common starting point for beginners is known as the 16/8 method and I want to start with that before we move on to tougher fasting protocols.
How to start the 16:8 fasting method
With 16:8, you will fast for 16 hours of the day and then you would eat within an 8-hour eating window. To accomplish this, most people will simply skip breakfast and just eat lunch and dinner. But, you can choose to break your fast earlier and skip dinner instead of breakfast.
You also aren’t limited to just two meals per day. You can technically have more than two as long as they fit within your 8-hour feeding window. But to keep, things simple let’s pretend that you decide to start your eating window at one o’clock and end it eight hours later at nine o’clock.
This would mean that you wouldn’t be able to eat anything between nine at night and one in the afternoon the next day. And since you’re restricting the amount of time for a day that you’re allowed to eat for, you’ll most likely be eating less automatically.
However, it doesn’t always work out that way. Even if you do start losing body fat by simply skipping breakfast, without a systematic step-by-step process you’ll be completely stuck once you stop losing weight, hit your first plateau and the results start slowing down.
Intermittent fasting and calorie counting
When first starting out, I highly recommend that you calculate exactly how many calories you need to aim for everyday to burn fat and the easiest way to do that is by using a free calorie calculator. You can find one by simply searching on Google.
Once you calculate roughly how many calories you need per day to lose weight, you’ll be able to spread those calories between your meals in a way that actually suits your lifestyle and your preferences.
So let’s say that you love eating at night, you can have 30% of your daily calories for your first meal at one o’clock and save the other 70% for a large satisfying dinner around eight o’clock.
You can also do the reverse so 70% for your first meal and then 30% for your last. You can do 50/50 or you can have 3 meals and do 20/30/50. It’s entirely up to you.
If you’re a late night eater and you want to eat past nine o’clock because of work, you can set up your eating window to start later in the day at 4PM and continue eating all the way until midnight. With Intermittent fasting, you have a lot of options.
Regardless of how you set up your plan, you should monitor the amount of calories that you’re eating for the first few days or at least until you get a general idea of exactly how much food should be eating per day because you can still very easily overeat within an 8-hours time limit.
What should I eat when doing Intermittent fasting?
To prevent overeating while fasting, I recommend filling your diet with a lot of green vegetables, high quality sources of protein, healthy sources of fat and high-fibre carbohydrates. All these will fill you up and keep you fuller for longer.
In general, you want to be eating whole natural single ingredient foods the majority of the time but you can also incorporate some junk food into your diet without sacrificing results. You can do this after eating the healthy foods that you’re supposed to eat each day.
So let’s say that you’re on your last meal of the day. You’ve already eaten vegetables, healthy protein as well as some healthy fats and carbohydrates but you still have some calories left over. Instead of having some brown rice or fruit, you can have a treat.
Keep in mind that you should only reach for the snacks and sweets after you’ve already filled your stomach up with the healthy food because most junk food is very dense in calories but not very filling.
Remember, I recommend tracking your calories like this in the beginning. This is definitely not something that you’ll be doing forever. As soon as you have a good idea of how much total food you are allowed to eat for the day, you can switch over to a more intuitive approach.
How to reduce hunger during intermittent fasting
Managing hunger during your fast is a little tricky because you obviously won’t be able to eat any food but there are things you can do to really help.
Firstly, as long as you’re eating filling natural foods during your last meal before you start your fast, it will be a lot easier to control your appetite once you’re fasting.
Secondly, black coffee can be really effective at helping some people reduce their hunger throughout the day and it’s really not the end of the world if you add a little bit of cream to your coffee. Technically this will break your fast, but it’s a great way for fasting newbies to ease into fasting.
Lastly, drinking lots of water throughout the day will help as well and you can also drink things like green tea and lemon water.
If after all of that you still feel like you can’t make it through your fast, you can try adding a teaspoon of psyllium husk powder in the middle of your fast because it has almost no calories in it but it’s very high in fibre. This is a useful trick to use until you’re ready to transition to fasting with no calories at all.
How to start the warrior diet fasting protocol
Now once you’ve mastered the 16:8 fasting protocol, you could stick with it or you can move on to a tougher one like the warrior diet which is a 20:4 split meaning you would fast for 20-hours per day and only allow yourself to eat for four hours per day.
With a 20:4 split, you’ll probably only be able to get a maximum of two meals or just one meal and a large snack.
The advantage of a 20:4 split is that you’ll feel like you’re able to eat a lot more freely because it’s a lot less likely that you’ll overeat within four hours as opposed to a eight hours.
Just like with 16:8, the same rules apply. You can position your eating window in the morning, afternoon or evening. You can also divide your calories how you want between your meals by having more in the beginning of your eating window or more towards the end. It’s entirely up to you.
How to start the OMAD fasting protocol
After mastering the warrior diet, you can try to move on the next protocol which is OMAD, or one meal a day. This is technically supposed to be a 23:1 split where you only have an hour per day to eat your meal.
Again with this plan it becomes even easier not to overeat even if you’re eating freely. You have a lot more room for high calorie foods or one giant very filling meal.
With OMAD, when you finally can eat it’s important to start with a high-quality source of protein a lot of vegetables and healthy sources of carbs and fat because after fasting for almost the whole day, you’re going to want to eat anything you can get your hands on.
After you eat your filling healthy meals, you can then move on to eating free until you’re full.