This is the last video you’ll ever need to
watch about intermittent fasting. Today, I’m going to show you the best intermittent
fasting for weight loss plan bar none. This is the ultimate guide. This is the exact same plan that one of my
private coaching clients used to lose 80 pounds and completely transform her life. It’s the exact same plan that my other coaching
client use and he also lost 80 pounds in the process. So, you know it works. All right. Let’s dive in. What’s up, guys? Carlo Macapinlac here from I help busy professionals lose weight so they
can feel more confident and get the most out of their lives. If you’re new to the channel, make sure you
hit that subscribe button and hit the bell to get notified every time I post a new video
every week. Listen. In my opinion, intermittent fasting is the
most powerful and sustainable way when it comes to weight loss, because it’s not really
a diet, right? It’s more of an eating pattern. It’s a lifestyle. Intermittent fasting makes it possible to
lose weight by improving your insulin sensitivity. It boosts your brain and improves your health. It increases your metabolism, it increases
your energy. It builds your immune system. It increases growth hormones and builds lean
muscle. Amazing, right? It’s literally a no brainer to do if you’ve
been thinking about whether you should do it or not. Like, if you want to lose weight, just don’t
eat. I don’t think it gets any simpler than that. I actually prefer to call it simply taking
a break from eating. You know what I mean? And just ask yourself this simple question. What do you think will happen if you don’t
eat what you think will happen if you took a break from eating? You’re probably most likely going to lose
weight. A lot of weight. I always say that what you eat and when you
eat are equally as important when it comes to weight loss. Intermittent fasting takes care of the when
you eat part of the equation and there are many intermittent fasting protocols you can
choose from. You can do a daily, 16 hour fast. You can do a 20 hour fast. So more of a warrior diet style of eating
where you have a four hour eating window. You can do a 24 hour fast or more commonly
referred to as, OMAD Diet, you can do a 5:2 fast. You can do alternate day fasting and then
you can get into more advanced protocols where you do a dry fast or an extended fast where
you’re doing like a 3 day fast, 7 day fast or God knows how long you want to fast. But I always say that there are levels to
this especially if you’re somebody who’s never fasted before. Listen. Weight loss is not a sprint. OK? It’s a marathon. Whoever wins is whoever can stick to it long
term. Let’s say you’re used to eating six meals
a day and then all of a sudden you just start eating one meal a day. I guarantee you, one hundred percent, you’re
going to have a miserable time doing it. Again, there are levels this and I always
say that your baseline should be honestly to just start with a 12 hour fast. You eat breakfast, lunch and dinner, you have
a twelve hour eating window and a twelve hour fasting window. And this was the norm back in the 50s and
60s and we did not have an obesity epidemic back then. Like ask your grandma if snacking was a thing
back in the 50s and 60s and she’ll most likely say no. She’ll say that it will ruin your appetite. That’s probably what she still tells you up
to this day. Right? And that’s the biggest problem when it comes
to snacking in between meals is that we don’t really snack on, you know, salmon or hard
boiled eggs. I mean, we don’t really bring those for a
snack. Right. What we bring are really, you know, packaged
and convenient things. And they’re usually processed. Right. Like granola bars, protein bars, pop tarts. And that’s the issue with those foods, is
that they’re usually highly processed and they’re usually full of sugar. Remember, the poison lies in the processing. Now, once you’ve established the twelve hour
fast as your baseline, then you can get into what I like to call the minimum effective
dose of intermittent fasting, which is the 16 hour fast. So you fast for 16 hours and then you have
an 8 hour eating window. And the easiest way to do this, honestly,
is by simply skipping breakfast. Or if you’re somebody who likes to eat breakfast,
then you can eat breakfast, lunch and then skip dinner. Just pick an 8 hour eating window that fits
with your schedule if you follow this intermittent fasting protocol. And if you follow the list of foods I’m about
to give you, I promise you you’re going to lose weight and you’re going to see results
because it’s definitely not a free for all when it comes to the food you eat during your
eating window. I highly, highly, highly, highly recommend
that you track your macros and you track your calories at the beginning just so you have
an idea of how much foods you should be eating. And I’m going to put a link to one of my videos
on how to use myfitnesspal to track your macros. If you’ve never done it before, the app gives
you an idea of how much you should be eating every day, how many calories you should be
eating every day. But I don’t want you to be obsessed with this
number. OK. At the end of the day, you want to be listening
to your body and follow the general rule of fat loss. Eat when you’re hungry. Don’t eat if you’re not hungry. Now, once you’ve calculated your macros and
you’ve picked your desired intermittent fasting protocol, then it’s time to focus on the what
you eat part of the equation. Again, it’s equally as important, right? What you eat, when you eat. And there are many different diets that you
can choose from. You can go Paleo, you can go Keto, you can
carnivore, you can go vegetarian, you can even go vegan. They all work with intermittent fasting. And that’s the beauty of it. Right. And I personally prefer a high fat, low carb,
moderate protein diet, especially when it comes to fat loss. But no matter which diet you follow. There are certain rules and guidelines that
you need to follow. Now, if you don’t get any further than this
one rule that I’m about to give you, I guarantee you you’re still going to get results. Here it is. What do you stop eating has far more impact
to your health than what you start eating. What I mean by that is if you stop drinking
soda, if you stop eating fast food, if you stop eating processed carbs like chips, cookies,
bread, pasta, cereal, pizza and so on. If you stop eating sugar like candy, chocolate,
Granola bars and most fruit, I can almost guarantee you that you’re going to lose weight
and you’re going to be healthy. And I’m not saying that you should never eat
those foods again. I mean, that’s just not practical. But they can’t be part of your daily diet. This is especially true if you’re overweight,
or you have metabolic syndrome and you have a lot of weight to lose. You need to get healthy first before you even
start thinking about integrating those foods again into your diet. Your diet should mainly consist of plants
and animals. You should revolve your diet around nutrient
dense, single ingredient and mostly unprocessed foods. You want to be eating grass fed and grass
finished beef. You want to be eating pasture raised chickens
and eggs. And you want to be getting your fats from
high quality sources. You want to eat until you’re fully satiated
from the foods that I just mentioned. You want to be hitting your daily macros and
your daily calorie deficit for the day. What you don’t want to do is you don’t want
to start dieting on top of intermittent fasting because it’s going to make your fasting periods
harder. Now, how do you make your fasting periods
easier? Again, you want to have a nice nutritious
meal, but when those hunger pangs arise, the best solution is honestly to just drink water,
because most of the time your brain can’t actually distinguish whether you’re just thirsty
or you’re hungry. So try to drink a glass of water first just
to see if you’re actually just thirsty. You can also drink soda, water, black coffee
or tea. It’s also not the end of world if you add
a little bit of cream or heavy cream to your tea or coffee. Now, once you’ve mastered the 16 hour fast,
then you can move on to more advanced intermittent fasting protocols like the 20 hour fast or
even a 24 hour fast where you’re just eating one meal a day. The problem with those longer fasts is they’re
less flexible, which means that you really have to plan ahead, especially if you have
social gatherings, you’re going to be going to a party or you’re meeting people for lunch. You want to time your fast and your eating
window to coincide with that event. But I always say that, listen, if you plan
on doing a 24 hour fast that day, but then you only end up doing a 20 hour fast or even
just a 16 hour fast, you’re still winning. You’re still way ahead of the people who’s
thinks that eating six meals a day will somehow magically make them lose weight. Aim for the stars, land on the moon. And the reason why these more advanced techniques
like the 20 hour fast or 24 hour fast are more powerful is that it’s way harder to eat
all your calories in one sitting. Which means that you’ll naturally eat less. Speaking of eating less, once you’ve tried
a 16 hour fast and a 20 hour fast, you can move into one of my favorite intermittent
fasting protocols, the 24 hour fast. Some people also refer to this fasting protocol
as OMAD diet or one meal a day. It’s unbelievably powerful because you allow
your insulin levels to get really low throughout the day, like 95 percent of the day. And then you’re just eating one meal. And again, it’s really hard to eat all your
calories in one sitting. If you ever decide to have a cheat meal, I
would do it while I’m on a 24 hour fast. And that one meal is going to be your cheat
meal. But you obviously have to be sensible about
this. Like this doesn’t give you the green light
to hit up your local all you can eat buffet. You know what I mean? Now a very common concern that a lot of people
have is that won’t fasting cause muscle loss? Or sometimes the anti fasting crowd just goes
for the jugular and just automatically say that fasting causes muscle loss without really
any evidence to back it up. And the short answer is, no. So here’s how your body utilizes energy. Your body usually stores enough glycogen stores
in your liver to last you for two days. After that, your body switches to burning
fat for energy. And guess what? You have about 100,00 calories worth of energy
stored in the form of body fat. Listen, it’s not just there for looks. It’s stored energy waiting to be used. And that’s why fasting is so powerful when
it comes to fat loss, because then you’re able to tap into fat stores for energy when
you don’t eat. Unless you’re at 4 percent body fat. You don’t need to worry about your body burning
your own muscles for energy. And at the same time, while you’re fasting,
you also have a huge uptick in growth hormones or HGH, which also then prevents you from
losing muscle and no, your body won’t go into starvation mode. That’s another myth. Listen, starving means that you have no idea
when the next food ration is coming in. You know what I mean? Fasting means that you’re voluntarily taking
a break from eating. Keyword is voluntary, which means that you
can break it whatever you want. You can eat whenever you want. You’re just taking a break from eating. There’s a big difference there. Now, the other two things that I want to talk
about is what should you drink during your fast and should you train fasted? And the first one is easy. And I kind of mentioned this already, but
feel free to drink water, soda, water, black coffee or tea. You can add a little bit of cream or heavy
cream to your coffee, and that’s OK. You can also add a squeeze of lemon or lime
to your water if you want a little flavor. But I think it’s equally as important to talk
about what you can’t have during your fast. You cannot drink diet soda like Diet Coke
or anything that’s branded as zero calories, but it’s sweetened with artificial sweeteners. And the reason being is that when we’re fasting,
the biggest thing that we’re trying to do is we’re trying to bring down our insulin
levels. We’re trying to moderate our insulin levels. The thing with diet soda and Zero calorie
drinks, is that yes, it’s zero calories. That doesn’t really mean anything. While it’s zero calories, It still triggers
an insulin response. And when you trigger an insulin response,
that breaks your fast. Drinking diet soda triggers the cephalic phase
response in your body, which means that your body thinks that you’re eating, that your
body thinks you’re about to eat, but you’re still fasting. So your body then sends even stronger hunger
pangs. Notice that you’re always hungrier after drinking
a can of diet soda? Next, should you workout fasted? And I have a separate video that talks about
this in further detail but the short answer is yes. If you could treat fasting, you should do
it. Your muscles adapt to whatever energy source
is available. See if your bodies are burning fat while you’re
fasting. Then your muscles will preferentially burn
body fat for energy while you’re working out. But you shouldn’t worry about this too much
if you can’t train fasted because of your schedule. Listen, as long as you’re working out, you’re
going to be OK. Now, one last thing I have to mention. If you’re pregnant, or you’re breastfeeding,
if you’re malnourished, if you have an eating disorder or if you’re a teenager, then you
should not fast. If you have diabetes or you’re taking blood
sugar or medication, then you should consult with a medical professional first before you
try. Intermittent fasting. Otherwise, you’re perfectly good to fast and
reap all of its benefits. Thank you for coming to my TED Talk. The next question then becomes, how are you
actually supposed to eat if you want to lose weight? because let’s be honest, 80 percent
of your body composition is determined by your diet. You can’t just freestyle this part. Do you have a proven plan that you can follow? To help you with that, I want to give you
a free copy of my lean body blueprint. This is how I melted all the fat around my
stomach and turned it into a six pack without going on a crazy diet or wasting hours at
the gym. It’s a simple four step process specifically
designed for busy professionals, and it’s the exact same blueprint that I teach all
my private coaching clients and they’ve all gone to see some amazing results. If you want to be the next success story,
then download your free copy of the Lean Body Blueprint right now there’s gonna be a link
somewhere at the top here. Just click on it. Type in your email and I’ll send it to you
right away. All right. That’s all I’ve got. Give this video a thumbs up if you enjoyed
it and share it with your friends. Please subscribe to my channel, I post a new
video every week and hey, leave a comment below if you have any questions about this
video. All right. Thanks for watching. Virtual high five.


  1. INTERMITTENT FASTING SCHEDULE FOR WEIGHT LOSS [The ULTIMATE Guide]. Let me know your thoughts in the comments below!

  2. What if I do omad for a week , eat what I want but if I train before and after my meal consistently ??? Also nice vid and love the hair style , one more question , just today I trained my traps and it was so sore but in 2 mins the soreness just gone and I'm normal is there something I'm doing wrong??

  3. Just watch all ur videos about IF!!! Great info!!! I'm 5'7 in ht weighing 56kls..i'm aiming for 52kls in 2mnths…il start my IF like 16:8 later…easy for me coz i dont eat rice and drink soda..and my 1st intake food is bet 12:00 – 12:30..this video wil help me a lot coz now realized im eating wrong foods like juice and nut bars as alternative.. ๐Ÿ˜๐Ÿ˜๐Ÿ˜! Nway u deserve a million subscribers!!! Regards all d way from Melbourne!!!

  4. I started fasting last week because of one of your videos. I can already see results. Thank you ๐ŸŒป. I am using 16:8

  5. I am happy with this lifestyle, it works. Been doing 16 hour a day fast and transitioned to 24 a day fast last week and OMAD. Eating clean Keto and drinking lots of green tea, hibiscus tea with lemon and water to get through the fast.No SNACKS!!! I had to quit drinking beer, but it was worth it. I feel so much better. Thank you for all you do! We really eat way too much food anyway, eating one healthy clean Keto meal a day and working out 3 times a week is easy and doable. Yes, I workout while in a fasted state!

  6. Great video.
    Your client must be very proud of herself (before /after pic with video).

    I just finished a 72hr fast. About 3.5 -4 lbs gone just like that. Thanks to you Coach. My body is fat burning adjusted and I follow your advice. Easy if youโ€™re committed! Cheers.

Leave a Reply

Your email address will not be published. Required fields are marked *