Quit worrying about eating every couple hours in order to “keep your metabolism stoked.”
Many studies have recently proven that high frequency meals have been proven inefficient for weight loss (see the following from PubMed.gov: The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men, Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet, Meal frequency and energy balance, Energy intake, meal frequency, and health: a neurobiological perspective, etc…)
Over the past few months I have dropped 30+ pounds of bodyweight with absolutely minimal to no exercise (not recommended).
Trust me when I say that I have been a huge follower of the Olympic weightlifting, powerlifting, bodybuilding, strength athletics (Strongman), power (male cheerleading ;-)), endurance (cyclists), and nutrition scene for a long time and have tried many different nutrition and workout programs.
What I can tell you is that constantly preparing and eating food was NOT defining my physique and health the way I hoped it would.
Constantly preparing and eating foods 4-8 times a day was not the lifestyle that I wanted to live.
This is where Paleo Nutrition and Intermittent Fasting comes in.
What is Intermittent Fasting?
Intermittent fasting is a nutrition lifestyle that allows you to increase fat burning hormones such as leptin (Low leptin leads to an increase in hunger and a decrease in metabolic rate, much like high leptin leads to a decrease in hunger and an increase in metabolic rate, especially in women, see Interactions between leptin, neuropeptide-Y and insulin with chronic diurnal fasting during Ramadan and Intermittent Fasting, Set-Point, and Leptin) by following a fast for a desired amount of hours followed by an eating “window”.
For example, you fast for 16 hours out of a day and have an 8 hour window to eat whatever you want.
At first, I thought this program was absolutely crazy, until I realized tons of people were achieving many positives such as lean muscle mass, decreased body fat, increased energy throughout the day, better blood sugar levels (which play a big part in how you feel throughout the day), and more.
My Skeptical Test Run
I figured what I was currently doing in terms of nutrition was not working and why not try intermittent fasting out. If anything IFing would break the monotonous habit of constantly preparing and eating foods which I hated.
At first, my body saw a drastic increase in hunger as I fasted for 16 hours a day. This lasted for about 4 days.
However, after those first 4 days, my hunger throughout the day has pretty much been turned off.
I was enjoying the new lifestyle of just eating all out (when I do things, I tend to either go all in or nothing, yes eating too) within the 8 hour window instead of spreading my meals throughout the day.
My weight was shedding off at an extreme weight, actually too fast for my liking.
After about a month of intermittent fasting and eating paleo foods, with the occasional 2-3 times a week of eating complete garbage (which makes me feel like hell, no idea why I do it), here is what I noticed:
- Rapid weight loss (like I said, too fast, had to up calories significantly)
- More time spent on the important things in life
- Less time spent on preparing foods
- Less time spend eating
- Increase in sensitivity to stimulants (huge for coffee or tea drinkers who find themselves needed to drink more and more to achieve the benefits)
- More control of blood sugar (Significantly important for overall health such as anxiety, depression, mental clarity, etc..)
Intermittent Fasting Guidelines
Here are some basic guidelines that I follow based on research of various different resources (see below).
1. Break the fast with whole food such as eggs or chicken and veggies
2. Cycle between overfeeding (training days) and slight underfeeding (rest days) to remain lean regardless your goal. The benefits are not only physiological, but also behavioral.
3. Eat 2-3 meals a day
4. Fast for 16 hours before eating
5. Have an 8 hour window to eat
6. Never train completely fasted. Have some BCAAs (branch chain amino acids)/whey protein beforehand.
7. Eat 1 hour after weight training w/no sugarsâ€¦Protein and veggies and fat
8. Adjust calories depending on lethargy, weight loss, muscle loss, etc..
9. If calories are low, throw in refeed days and diet breaks
Intermittent Fasting Resources
I HIGHLY recommend you follow Martin Berkhan of LeanGains.com to learn more about intermittent fasting.
Mr. Berkhan is my main resource on Intermittent Fasting and is currently working on two books, one of which is focused on his intermittent fasting methods which you can pretty much learn by reading through his blog at LeanGains.com.
He also does nutrition consulting (not affiliated in any way) and by the looks of Berkhan’s client results, seems pretty successful with it.
Finally, Dr. Lyle McDonald of BodyRecomposition, who backs up just about every article he writes with scientific studies.
While your at it, check out some of my other techniques on dropping and/or maintaining weight:
- Burning Fat with the Paleo Diet: So Easy a Caveman Can Do It!
- This Tea Will Change Your Life: Yerba Mate
- Health Supplement Series: Kefir
- Health Supplement Series: Health Benefits of Apple Cider Vinegar Video
- What You Must Know and Understand For Weight Loss
- Simple Fact on How to Lose Weight
I am starting up a new strength program today and will test it out with IF and the Paleo Diet.
My goal is to drop to around 8-10% body fat (bodyweight will not be a concern). This will largely be determined by the mirror and a bodyfat calipar (which might not be entirely accurate, but it will gauge whether I am going in the right direction).
If you currently are stalled or not making the gains in your nutrition and health program then I suggest you switch ANYTHING up. It insane to continue to do the same thing over and over expecting different results.
A healthy entrepreneur is an efficient entrepreneur, so hopefully I will have some more health and fitness posts that I can share with you in the coming months.
What do you think? Think you could give intermittent fasting a test run?
If you have any questions about intermittent fasting, do not hesistate to contact me.Email This Post Print This Post