Intermittent Fasting Guide
This intermittent fasting guide is for anyone who’s considering this type of diet. Or anyone who wants to know more about this way of eating and if they should try it. I’m not a health professional, so consult your doctor or nutritionist before taking any advise. This intermittent fasting guide is also for those in good health, without any special diets needed. If you have a special diet or way of eating given to you by a doctor, then follow their instructions.
Now with the disclaimer out of the way, let’s dive in.
What is intermittent fasting?
Intermittent fasting is when you limit the periods in which you can eat. Most people eat when they’re hungry, usually a breakfast, lunch, and dinner, with snacks in between.
Someone who is intermittent fasting will give themselves a time period in which they can eat. And all other hours are off limits. For example, eating from 12pm-6pm is a common time interval. During this time period, you can eat big meal, or a few meals. But you can’t eat before or after.
There are many variations of this type of diet. My goal in this intermittent fasting guide is to give you an idea of why it’s beneficial, and my recommendations.
Benefits to Intermittent Fasting
There are many benefits to intermittent fasting. Among those are
- more energy throughout the day
- productivity in your work life
- fat loss and weight loss
- flexibility on what you can eat
- scheduling your meals and having a routine
More energy throughout the day
More energy throughout the day meaning you can work more than everyone else. And it means you’ll feel better.
This is especially true in the morning. From the time I wake up at 6 or 7am, until 1 or 2pm, is the highest energy time of my day. It’s where I like to get a lot of the heavy lifting done. With lifting weights of course. But also working on my business. I get up, workout in the morning, shower, then get to work.
The energy I get from my workout combined with the energy I get from not eating is crazy. Add a little bit of caffeine in there and no wonder why I can get so much done. Waiting until at least noon to eat ensures that I won’t be bogged down.
If you follow this intermittent fasting guide and wait until later to eat, you’ll realize how much more energy you have in the morning and then the rest of your day.
Productivity in your work life
This extra energy transfers over to productivity. As a producer in this world, you need be able to get shit done. Intermittent fasting will allow you to focus more on your work and less on being tired.
Even if you have a wage slave job, extra productivity will still help you immensely. You’ll be able to get more work done. You might even hate your job less, or at least feel better about being able to do more. Eventually though, you should consider becoming an entrepreneur. But it all starts with the mindset shift from an employee to that of an entrepreneur.
Fat loss and weight loss
Probably the biggest reason most people are reading an intermittent fasting guide is because of weight loss.
And that’s what it’s usually used for. It’s actually just as good if not better than a caloric deficit approach to weight loss. I’m not saying using a caloric deficit doesn’t work. If you follow it, it does. But with intermittent fasting, you’re usually eating slightly less than you did before anyways. It’s tough to fit the same amount of calories you eat in one day into a much smaller time frame.
If you’re trying to lose a lot of weight, or just lean out and show off the abs, you should definitely consider intermittent fasting.
Flexibility on what you can eat
With this type of diet, you can eat whatever you want. There’s flexibility on what you eat. It doesn’t have to be all healthy foods. You can have the sandwich or have the burger.
However, in a perfect world you’d still primarily eat grass-fed, high quality meat and organic fruits and veggies. And I recommend doing this of course. You’ll feel even more amazing and you’ll be doing your body a favor.
That being said, it’s not necessary. Intermittent fasting guides can vary, but most of them should be flexible on what you decide to actually eat. I prefer if you guys eat healthy. But it still works, as long as you’re not just eating fast food for every meal.
Some days are good, but other days I’ll eat more heavy carbs or sugar foods. I always still stay within my timeframe of when I can eat and I still feel good. And if I do cheat, I save it for the last meal.
Scheduling your meals and having a routine
Master your schedule, and you master your life. Having a routine that you follow is absolutely critical for time management.
And with intermittent fasting, you’ll have a schedule of when you eat. For example
- first meal – 12pm
- snack – 3pm
- last meal – 6pm
Having a specific schedule will keep you from drifting away from grinding on your purpose in the pursuit of food. You’ll have everything down to the dot. This kind of routine is strict, but it’s necessary if you want to achieve real success in whatever your chosen field is.
Intermittent fasting guide – what I do and what you should do for weight loss
This intermittent fasting guide is mainly for those looking to use it for weight loss. I recommend doing a limit from 12-6pm, and also eating meats, veggies, fruits, and limited heavy carbs (bread and pasta).
Intermittent fasting is great for losing weight
If your goals are to lose a lot of weight, or even just lean out and get a 6 pack, this type of diet will do the trick. You can start to limit calories after a few weeks if need be. But just eating healthy foods, only in this time range, is enough for many people to lose weight and lean out. I’m not saying have a caloric deficit doesn’t work to lose weight. It definitely does, especially if maintained over a long period of time.
But eating healthy within a limited time frame, aka intermittent fasting, should do the trick. In fact I think it works even better.
Even if you try to keep it the same, you’ll probably be in a slight caloric deficit because of the lack of heavy carbs. Just eating meat and veggies/fruits will do your body good.
What I do – if you’re not trying to lose weight
However, if you’re not trying to lose weight, then you shouldn’t follow this same routine. I still follow the general guidelines in this intermittent fasting guide. But with a few adjustments.
As a naturally skinny guy, restricting by diet to 12-6pm causes me to lose too much weight, even if I’m eating a lot. Instead, I do a 12-8pm time frame. The extra 2 hours really helps me get in an extra 300 to 500 calories, which is necessary for me to maintain weight and muscle.
I still love the benefits having more energy in the morning and throughout the day. Along with feeling better and more productive. But I need to add in more time so I can consume more calories. At least at this stage in my life. My metabolism has slowed down a little bit as I’ve aged. As it continues to slow down, I can adjust this and fit it into the 12-6pm time frame.
It’s okay to have a cheat day, just don’t go crazy. Give yourself one cheat day a week. Still wait until 12 or whenever you choose to eat. But then you can eat heavy carbs or get that late night pizza after a night out with the boys.
Give yourself a specific cheat day ahead of time. This will ensure that you don’t pig out and fuck up the diet.
The ideal intermittent fasting scenario
There’s no perfect diet. Everyone is different depending on our genetics, environment, age, physical activity, and health conditions.
However, since this is an intermittent fasting guide, I can give the ideal scenario for most people.
Which is eating in the timeframe of 12-6, or 12-7, and eating primarily high quality meat, vegetables, and fruit. You may also eat fish, certain types of nuts, and supplement with vitamins.
This is the diet I’ve found that allows me to feel the best throughout the day. And my body thanks me for it. I don’t follow it to the tee, because I have a cheat day. I also allow myself to eat from 12-8 instead, and have carbs like a bagel or pasta every few days. To be honest, I like carbs, but I also do this because I’ll lose too much weight if I don’t. However, as I age I will transition to no heavy carbs, or maybe once a week on a cheat day.
Everyone is different
If you’re a naturally thinner man, then doing something like me might benefit you. If you’re a mutually bigger man and need to keep the weight off, follow the intermittent fasting guide more strictly and you’ll have the best results.
There’s not set in stone way to do things. Try my recommendation, and adjust based on how your body responds, how you feel, and how strict you can or can’t be with what you eat. If you can’t give up those twinkies or that soda/beer after work, then create a plan that works for you. Try having a cheat day, and have that as something to look forward to. Because the benefits of adopting intermittent fasting are too great to ignore.