How To Begin Intermittent Fasting For Maximal Fat Loss

How To Begin Intermittent Fasting For Maximal Fat Loss


Alright guys let’s talk about how to
begin intermittent fasting for maximal fat loss. So obviously you’ve heard of
intermittent fasting before if you’re on this channel, but if you haven’t this is
going to be more of an introductory video. But if you already know what it is,
I urge you to keep watching just to reaffirm those basics that are so
fundamental to understand. So let’s basically first cover what
intermittent fasting is. Intermittent fasting is just periodically not eating, right?
So it’s simple. You stop eating for certain amount of time and then you just
keep eating afterwards. Now it gets more complicated when we get into
the specific types of schedules and how it exactly works. So let’s cover how
you can use intermittent fasting as a tool – because it is a tool it’s not a
solution – but use intermittent fasting as a tool to maximise fat loss. So let’s go
over some popular methods of fasting first. The most popular method of fasting
is something called 16:8 or “lean gains” this was popularised
by a personal trainer and nutritionist called Martin Berkhan. So basically
this is just fasting for 16 hours and eating for 8 hours and doing that every
single day of your life. So it’s very consistent, it’s a very sustainable form
of fasting and it’s become one of the most popular ways of doing it. Another
really popular way of doing intermittent fasting is something called 5:2, that
basically means 5 days of not fasting – eating breakfast and all that – and then 2
days of fasting these; 2 days don’t necessarily have to be consecutive,
it could be Wednesday and it could be Sunday or it could be Thursday and it
could be Friday. But basically this method isn’t a complete fast, it’s for
those two fasted days eating about 500 calories or 25% of your normal
maintenance calories each of those days. And it’s something I actually don’t
really recommend and I’ll get into that in a second. Now the third method of
fasting is similar to lean gains but it’s more of an extended fast, so, this is
often referred to as the “warrior diet” which is 20 hours of fasting per day and
4 hours of eating or something called OMAD which stands for one meal a day and that could be 22 hours of fasting and 2 hours of eating (which is your one meal),
or it could be 18 hours of fasting and at sixteen and six hours of eating
basically it’s anything longer than the lean gain schedule of fasting and this
is something I personally do on most days. So I’ll get into all these three
methods a bit later in the video and outline which I think is the best for
certain people to start with and what methods aren’t that good for for certain
reasons. But let’s first get into the reason why intermittent fasting works so well for maximal fat loss. So let’s briefly cover the three main hormones intermittent
fasting is going to affect and the first is gonna be insulin, right? So insulin
allows sugar to go throughout the body into various tissues and cells. So what
we want to be in optimal health is to have high insulin sensitivity and low
insulin resistance. We don’t want insulin resistance but we want high insulin
sensitivity. So lean and athletic people generally are gonna have high insulin
sensitivity and the more obese, not necessarily just obese, but in general
the more obese those who are becoming pre-diabetic and type 2 diabetic are
going to be insulin resistant meaning that the hormone isn’t allowing sugar to
diversify through the body, it’s not allowing it to work properly the the key
on the lock is kind of stuck and jammed and it’s just not working properly. So we
don’t want that. So we want to be insulin sensitive. Next the other hormone is
growth hormone (GH), growth hormone is fundamental to the reproduction, the birth, the regrowth of cells in the body, growth hormone
stimulates growth in the body and it’s really fundamental. Bodybuilders
for example a lot of them a lot of them will take exogenous growth hormone to
basically become bigger and when they inject these things everything in their
body becomes bigger, even their heart increases in size. So I’m not saying to
do that obviously but growth hormone is so important to the for the growth of
all cells and tissue in your body. that’s the second one that’s really
important with intermittent fasting. Now the third is noradrenaline, so
noradrenaline is basically sent to the fat cells and allows fat cells to break
down fatty acids and metabolise them. So it’s super super important for
burning fat in your body. So that’s the third
hormone that intermittent fasting impacts and we’ll go into how these hormones impacted in a bit more detail soon. So let’s move on to how you can do intermittent fasting
with these schedules that I mentioned before to optimise these hormones to
optimise maximal fat loss. So when you do intermittent fasting your metabolism actually increases from between 3.6 to 14 percent and that’s what some
of the studies show. So again this is very contrary to common belief which
says frequent meals boost your metabolism, that’s not true, intermittent
fasting works and increases your metabolic rate. Now I should make it very
clear that if if you’re taking someone on a normal diet, right? So they’re eating
very frequent meals, but they’re eating the same amount of calories and you compare
them to someone who’s doing intermittent fasting with the same foods in the same
quantity and the same variables, same person… everything, everything is controlled
for except for that timing of the meal then they’re going to lose the same
amount of weight. Every meta-analyses has shown this, right? So it’s pretty
conclusive that intermittent fasting isn’t magic for weight loss, right? So you
can lose weight doing anything, so intermittent fasting is a tool it’s not the
solution. But the difference is with intermittent fasting perhaps being able
to spare more muscle when you’re in a caloric deficit. That means that it’s the
same for weight loss to other dietary interventions, but the difference and the
potential advantage for intermittent fasting is with its ability to increase fat loss
as opposed to overall weight loss and that’s what we want, that’s what we want
for the aesthetic appeal, we want to lose fat but keep our lean body mass so our a
muscle and the reason why it might be doing this is because of the increase in
growth hormone, because of the decrease in insulin, because more insulin means
more fat around the gut like you’ll see in diabetics. And also the effects it
has on metabolising fatty acids in the body. So this is potentially one of the
main reasons intermittent fasting allows people to get pretty shredded pretty
quickly and lose a lot of fat. Now the research again isn’t that conclusive on
this, so we say this with certainty, we can’t just
yet, we just can’t, but the anecdotal evidence is just
overwhelming right? And intermittent fasting has proven itself as a godsend to so
many people’s plateaus in their weight-loss endeavours. So again I don’t
want to make any statements about intermittent fasting being the key to
fat loss over any other sort of dietary intervention, but its potential there for
maximising fat loss for those reasons and for the reasons it has on growth
hormone and because it increases it by so much, because of its ability to
just increase your insulin sensitivity quickly, you know it’s pretty clear
that there’s something something to be said there about it. Now I’m not going to go
into more of the scientific benefits of intermittent fasting. I’ve made
another video on that and you can check that out in the annotation or the
description wherever I feel like putting it after I’m editing this, when I’ve
edited this. But let’s just quickly talk about how you can incorporate fasting
into your life if you haven’t already or if you have how you can optimise it for yourself in order to get the most benefits out of it. Now I said
before I don’t recommend doing the 5:2 schedule and the reason is that I think
if you’re gonna be doing intermittent fasting you should be doing it every
single day, right? You need to find a way to incorporate it as part of your
lifestyle rather than it being some random intervention you’re doing and the
reason I say this is because if you’re skipping breakfast somedays and you’re
not skipping on the others, you might be able to do it for a bit but I found with
people who i’ve taught this too it becomes quite difficult to sustain this
long-term, so you really want to have your body adapt to fasting and if you’re
skipping breakfast and you’re doing so over a period of a few weeks and you’re
doing the lean gains – so sixteen hours of fasting and eight hours of eating – so
eating between twelve and eight pm and fasting for the other hours in the 24
hour period and you do this consistently for a few weeks it’s gonna
become second nature to you and you’re not even going to be hungry in the
mornings, especially if you’re drinking something like coffee which decreases
your appetite, so if you’re doing it consistently and you’re doing it every
single day that’s really what’s gonna lead to something which is self
sustaining long term. So that’s what you want to aim for. 5:2 can work and
of course it’s gonna work for weight loss and stuff but I highly recommend as
a beginner starting with 16 and 8 and doing that every single day and
preferably doing it in the morning because generally for most people they
have less of an appetite in the morning, you’re taking advantage of that fast
through the night and you’re using that fast while you’re waking up and you can
incorporate things like coffee which is gonna help you kind of get rid of those
appetites and cravings for food that you might still have in the morning. And
overtime as you become more acclimated to that style of fasting, then you can
just adjust the times and some days you can extend at the 17…18, some days you can even try to do one meal a day if you’re up for it
and that’s what I found works best and then you know over time as you get more
comfortable with fasting you might want to start incorporate things like
prolonged fasts. So I’ve done fasts for up to like three days and again this
isn’t for the beginner but these can be some pretty cool things you can get
involved with and take advantage of once you get super used to fasting and you
understand how it works with your body. So that’s my recommendation. Remember your priorities in terms of your nutrition. So remember the hierarchy
of needs: we’ve got your calories, macronutrients, micronutrients, the timing
of your meals (which is fasting) and then finally supplementation which you should
hardly be thinking about. So that’s your priority. Don’t use
intermittent fasting as your way of losing fat, use it as your way to
supplement the sort of dietary intervention you’re following, whether that
be paleo, vegan, keto… whatever you’re doing. But intermittent fasting is great there’s a lot of research going into how
it may even be able to extend your life, it increases how you feel, like
you feel so much better on it because of things like increased BDNF, or brain-derived neurotrophic factor, which allows more new cells to grow in the
brain and it’s just an awesome thing to do! It’s so cool just for your willpower
your, self discipline it’s a great way to test yourself and it makes being healthy
and staying at a reasonable body weight really really easy and as you can tell
I’m pretty passionate about fasting I love it and I think that although it’s
not the priority for many people’s nutrition it can be that thing which changes their life and makes living a healthy
lifestyle much easier. The willpower you used to abstain from food periodically
that transfers over to so many other areas of your life, right? And that’s the
real power of intermittent fasting I personally think. Remember, at first when
you start fasting it might be a bit hard, you might have some cravings
because you you’ve been eating breakfast and you’ve been eating frequently for so
long, and also just socially it’s eccentric and you’ve been told over and
over that you should constantly be eating. But the human body is so much
more powerful than we give it credit for. So, try intermittent fasting out. Let me know how it goes! Join our community in the comment
section down below, there will be a link there – The Stoic Body Facebook group and
be sure to comment down below on this video and let everyone know whether
you’ve been doing intermittent fasting for ages and you absolutely love it or
you’re just keen to start whether you’re kind of nervous or whether you’re gonna
give it a go because you saw this video, let everyone know in the comment section
down below. Until next time guys, see you later!

69 thoughts on “How To Begin Intermittent Fasting For Maximal Fat Loss

  1. If someone is doing only 1 meal a day, how much of a problem will it be if you don't reach your macros or amount of calories? I assume if you don't need to lose weight, it could be a issue. But what if you have 20+ pounds to lose?

  2. Thanks for making these videos. As one who doesn't have a You Tube channel, I always wonder what the benefits are of having a comments section. Unless you are being asked a specific question or getting constructive feedback. . Opinions seem to get lost in the ether which may be where they belong anyway. 😊

  3. thanks I have a lingering question that you completely ignored last time on fat, Omega 3 vs 6. again for the second time where did you get info our seed oil, the cheap oil we use is full of Omega 6? it's Omega 3 and if one does not know what type of Omega is taken how would one to supplement the right way by taking omga 6?!!!! i take supplement that is got 2,3 times over Omega 3. just because most what the oil and fats I'm have in my Normal healthy food, never processed are full of Omega 3, including some fishes that I take.clearly in big letters say source of Omega 3.

  4. I just eat regular I don't do paleo or anything fancy like that. I was trying the crescendo alternate day fasting recommended for women but I think it might be harder to stick to because I'm not on it everyday, and therefore it's probably harder to adjust. I think I'll just bounce into everyday and see how it goes now. Mainly doing this for self discipline because I was too hooked on snacking and sugar especially. I noticed already I have decreased appetite for my first meal after the fast 🙂 good luck guys!!

  5. I miss my period on intermittent fasting even tho it did helped me to lose weight but it really messed my hormones up

  6. Hey brother, I binge-watched your entire channel whilst on vacation and you got me hooked!

    I've been 20 lbs overweight and feeling like shit for the past 2 years of my life. I tried to lose weight in many different ways but nothing lasted more than 5 days… Now I'm on day 18 of IF 16/8 and I'm feeling amazing. I've lost 8 pounds so far but most importantly I feel like I understand my body much better and feel renewed and energized!

    It's crazy how our bodies don't really need as much as food as most people think. Specially here in America, we eat so damn much! Little by little I'm restarting an exercise routine and I'm positive IF has a lot to do with this. I'm a big fan of Lifestyle Design and this has been one of the most valuable tools I've ever used.

    Thank you for putting such good content out there. You're definitely making a difference in people's lives 🙌

    Keep it up, bro!

  7. it is quite easy to do the 16/8 , but socially it more difficult , but I do this now for some weeks, I did not lose so much weight , but I surely feel leaner 🙂

  8. If when doing IF and Keto, or any type of low-carb eating style its VERY important to get enough SODIUM, MAGNESIUM, AND POTASSIUM. Supplements are needed, at least for Mg.

  9. I have a question. Because I am currently intermittent fasting. But you keep posting the benefits about fat loss. but I dont need to lose fat. I have 9% body fat. So my question is it beneficial with out the need of fat loss in combination with regular lifting. In my case 5/6 times a week.

  10. Just a beginner!!!..but very motivated by you useful​ and inspiring videos…..It is being challening but I a am very excited about discover what this tool could offer to my life🌌🍀

  11. Just started intermittent fasting and i love it. I am still learning what to and what not to eat but so far so good. Great video thanks p.j.

  12. I've done a 2x 3 day extended water fasting + 20hr intermittent fasting for a week. Ive also done two days of dry fasting. I've lost 5kg in total in such a short period of time. I've never been able to bring my weight down this low ever and I have tried running and dieting before.

    My problem is that I just cannot get myself to eat clean with OMAD. I do not know how to calculate my caloric intake with clean foods. For some reasons I still feel really hungry.

  13. Hi, firstly I would like to say I love your informative videos. I am a 50 year old (young actually lol) and I've been IF for 3 months now and never felt better! Cravings have disappeared, menopause symptoms have gone, energy levels up. I started after breaking my foot on a scouting activity and feel that it helped the healing process. I have also started on a ketogenic diet following advice from honored cardiologist Dr Aseem Malhotra as I have hereditary high cholesterol, my friends and family find this hard to understand as we have always been taught that high fat is bad! But I'm proving them wrong, I had a CT scan which showed 0% calcium 😀 so I do not need to take a statin, I can't recommend this lifestyle enough, I know some of my family still think it's a fad diet so I need to convince them it's a way of life

  14. I've been on keto+OMAD for about 3 weeks now, and was wondering how to increase my supplements. Cramming a days worth of Sodium, potassium, magnesium and vitamins in one day is very difficult. I've also heard that you need to increase sodium and potassium intake on keto because there's no water retention. So how do you supplement this (it's at the bottom of the pyramid, but is vital to basic motor function)

  15. iirc there was a study with mice that did show that those that were intermittently fasting lost more fat than those that ate normally while eating the same amount of calories overall.

    I'm not aware of any human studies that confirm that though.

  16. I do a fasting protocal called Fast 5. You fast 19 hrs and 5 hrs of eating 19/5. It's by Dr. Bert Herring and his program is about teaching your body appetite correction as a lifestyle not a diet. www.fast-5.com I have lost 43 lbs and 8.5 inches off my waist. A good book to read to understand fasting, insulin resistance and weight gain and loss is "The Obesity Code" by Dr.Jason Fung. I have been doing this for over 14 months and will eat this way for the rest of your life. Another Google worthy word is Autophagy. There are so many health benefits to intermittent fasting I can't list them all here.

  17. Btw Philip, how do you suggest we consume apple cider vinegar after meals? Just drink it? And if so in what quantity?

  18. If I eat too many calories in eight hours like I did in twelve hours, I'm still going to keep my fatty weight. That's what happened to me and others who did intermittent fasting. So you still have to restrict your calories with intermittent fasting. We saw no difference.

  19. 16/8 is legit the best thing for me like i start uni at 10am and finish at 1pm so i eat when i come home and its so much easier than when i tried to do it during summer but ive been doing it for 2 weeks now and im already seeing a difference

  20. i was doing 16:8 for 6 month on regular basis. Then jump now to 19:5 and after 6 month i will make it 20:4. Well its good and make u feel easy with time

  21. The 16:8 method , does the eating window have to start from morning ? Can I fast through the entire night and break my fast at night till 8-9 in the morning ?

  22. I eat 1 once a day and im never very hungry. I lift 3-4 times a week. 30-45min of intense full body. Started 5'10" 190lbs down to 178lbs. My goal is 160lbs. 3weeks in. I drink ACV.

  23. love this video! Very informational. I just started IF and I've seen such great results! It's become a way of life for all the reasons you stated. It just feels good to give my body a break, not have to think about food, and know my body and mind are both getting lots of great benefits in the process. I do 16:8 daily (except on leg day workouts as my strength decreases if i fast in the morning) and fast for 36 hours beginning Saturday night until Monday morning. Some weeks I skip my full day fast depending on how I feel.

  24. Perfect video. Lemme ask you a question. I hope you see it. I did IF 2 weeks and lost 6 kg but after that i realised i've eaten the meals ( i guess i was doing warrior diet. Only 1 meal ) at 6 and never eat something after that. I calculated all my calories which was max 1100 calories in the process. Then i check my BMR from internet. The calculator says 1800 calories. Is it really bad being under BMR ? Is it dangerous ? I didnt feel anything bad but afraid of from damaging myself by doing this.

    Im 175 cm/75 kg. 10k steps everday. Classic student life. I want to loose my freaking fat in my waist and cheek in my face. Help me

  25. I’m going to try this. Thanks for the info. I’ve been training a lot and gaining muscle but reducing fat is not happening.

  26. This was the most genuine, sincerely informing IF video I’ve seen thus far and for that I seriously thank you for your contribution to my research and personal development progress! (alsoyoureveryhandsome🙈) Cheers! 🌸

  27. Great video, I've been doing 16/8 for quite a while now, but just wanted to ask a question. I'm vegetarian, and some days I worry that I haven't eaten a certain type of food or gotten enough of a nutrient like protein or iron, or some vitamins like B12. Do you think there is a danger for people who don't eat meat, or even who are completely vegan? Thanks 😀

  28. I have a question about intermittent fasting. I normally get really dehydrated easily. I am starting intermittent fasting but does it break my fast if I have tea or water through the day?

  29. I really appreciate this video. I've been intermittent fasting for three weeks & I'm almost seeing instant results. It was definitely a struggle at first however, my body allowed me to adhere to the plan. Thankfully for things such as tea, coffee, & water. My goal is to drop 70lbs. I weigh 219 & my goal weight is 145. I truly NEEDED a change in my life. I was tired of being obese & I can't blameit on the pregnancy because my son is 2 yrs old. I'm going to continue to implement the leangains fast which seems more legitiment to my schedule. Nevertheless, I do eat chips & cookies sometimes ( about three). Thank you for your inspiration! I will also view your detailed intermittent fasting vid. You are Amazing!!!

  30. I am going to start the 16/8 pattern. So during the 8 hours I can eat am I supposed to be eating the same calories or stuff I normally eat or am I supposed to limit it to a certain number of calories?

  31. Hey Philip absolutely love the information you give out about fasting and yes today was my first day. 1pm to 9pm window. Can you give me advice on meal plan. Really appreciate it x

  32. Is your advice on this channel applicable to both men and women and to healthy adults of any age? Would you have any special concerns for a woman in her early 50s?

  33. Hi! Great video, very clear and informative, thank you! I know it’s a bit off-topic, but where are you from? I have some ideas, but am having a hard time quite pinpointing your accent.

  34. Hello
    I must be doing something wrong. This is my second week on the 16-8 and I have only lost 3lbs and I have been very strict.
    Someone help please.

  35. Hi Philip. Hope you're well. Thanks for your very informative and well researched videos. I had a question: Is it OK to have multivitamins etc during the fasting period? I have just recently started IF and am following the 16:8 pattern and so far it's not been too bad except I find myself dreaming of the most fattening foods. Please do reply. Thanks 🙂

  36. Today was the morning after my first fast. I fasted from 20:00 last night to 12:00 today. I was skeptical because today I weight train in the morning, and I've always been told you'll flake out if you don't eat, however, I did everything as usual today. I felt energised and in a good mood, which I didn't really expect to happen the first morning, placebo or not, I felt good. Usually I eat poached eggs on toast (believing I needed the carbs to work out) before the gym and have to wait about 2 hours before I feel like my food has had time to digest before I'm good to workout, so today I could workout much earlier. Another plus is no more bread, I swapped toast for smoked salmon post workout. I did feel jittery in the gym, that was the caffeine from the coffee (it usually makes me feel a bit jittery), so next time I will try decaf, to both better suppress my appetite and not get the jitters. Definitely a positive first time experience. Keep the videos coming Phillip!

  37. What about women? Is it good to fast longer than 16 hours? Please talk about females more👌

  38. I'm on IF exactly 3 weeks, lost 12 Lb, it's amazing, but most of all the benefits of focus, clarity, even calm, my hormones use to drive me crazy on mood changes, not happening anymore, I started with (16/8), now I'm doing warrior (20/4)some days or (18/6) depend on how I feel, easy now, and you right is amazing being in control, best I've ever done for my self health.

  39. Hey, Philip. I've been watching your videos for a couple of months and just bought your book, THE STOIC BODY, on Kindle. Love the detailed Table of Contents, which will be very useful when I want to jump directly to a subject for review. Your teaching style is outstanding.

  40. Hello! You mentioned a FB group but I didn't find the link on the description of your video. Could you please share it with us? I would love to join as I feel lonely doing IF lots of times and need something to follow up. Its beet a year already, but for some reason the last month it was so difficult. Not sure why. Thanks in advance.

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