Intermittent Fasting for weight loss

November 03, 2017

Fasting foods

According to dictionary .com "fasting" means to abstain from all food.

Fasting from food and all calories or consuming nothing but water for a specific period of time seems a quick and easy way to drop a few kilograms quickly. However, most major health organisations throughout Australia, do not recommend fasting like this way as a way to lose weight, nor do we.

Fasting for weight loss isn't the same as starving yourself and harming your health. Intermittent fasting however, can actually be quite effective for weight loss.*

2 of the most effective and popular methods of intermittent fasting:

Lean Gains

How It Works

Fast for 14 to 16 hours each day, and then “feed” for the remaining 8 to 10 hours. Women should opt for closer to 14 hours and men closer to 16.

During the period of fasting you won't consume any calories, just water and also black coffee is allowed, that's right black coffee or espresso with no sugar or milk.

You can make this much easier for yourself by starting your fast right after dinner, for example 6:30pm. Then fast right through the night and into the morning, you can then break your fast at 10:30am.

This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, your hormones get thrown out of rhythm and you will also find it harder to stick to the program.

What to Eat

On days that you are exercising you can afford to eat more carbohydrates, and the days when you aren't exercising it's recommended to eat less carbs and more protein and vegetables.

Overall protein and healthy fat consumption should be fairly high every day, with a healthy amount of green vegetables also. The ideal meal on a workout day would be rice, fish and some steamed vegetables. On a non-workout day the ideal meal would be a greek salad with feta and chicken.

The Warrior Diet

How It Works

On this fasting diet you can expect to fast for about 20 hours every day and eat only one (large) meal every evening. It doesn't stop here, what you eat and when you consume this meal is also a key factor for this method to work. The diet's creator, "Ori Hofmekler's"philosophy here is based on giving the body the nutrients it needs, in sync with circadian rhythms and that human species are night time(nocturnal) eaters.

The fasting time, 20 hours of the day isn't a strict fast as mentioned in the previous diet, it's more under-eating and you are able to eat a few servings of raw fruit or vegetables, and a few servings of protein or nuts, if desired. This fasting time is meant to promote energy levels, alertness and help with fat burning.

What to Eat

The overeating phase (4 hour window) is a night time in order to maximise the body's nervous system's ability to recover, promoting calmness, relaxation and digestion, and also allow the body to maximise the nutrients it has consumed using them for repair and growth. 

Lastly, during the 4 hour eating period it is recommended to start with vegetables, then proteins, then finally fats. 

What to eat 

*Note:  if you are on prescribed medication or  following guidelines from a doctor you should check with them before trying intermittent fasting.

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