What is Intermittent Fasting?
There are many variations on the intermittent fasting (IF) theme. Some recommend fasting two days per week, say Monday and Thursday. Others suggest fasting for 16-20 hours per day, four to six days per week. The plan I have been following is a feeding period of 4-6 hours per day and fasting for 18-20 hours each day. I am allowing one "cheat-day" every week or two, for both social and metabolic benefits.
Some variations on the Intermittent Fasting theme:
* The Warrior Diet (20/4 hrs fast/feed.)
* The Fast-5 Diet (19/5 hrs fast/feed.)
* LeanGains (16/8 hrs fast/feed.)
* Eat. Stop. Eat. (24 hour fast, twice per week.)
My Experience and Results, so far...
I prefer the steady-state of the 20/4 Warrior Diet, and I am losing 1-2 lbs of fat per week. I eat a healthy snack at 4PM, and a normal family dinner at 7PM, after a gradual transition in week 1. After a few weeks, I never feel any hunger. Now in week 12. Feeling great. Lots of energy, good mood, good mental clarity and focus. Lost 15 lbs fat, gained 2 lbs lean mass.
The Essence of the Warrior Diet: "...skip big breakfast and lunch, eat your main meal at night, and you'll notice how you're leaning down and strengthening without even changing your calorie intake." - http://www.warriordiet.com/
I workout a lot with females, both in and out of the gym and have often given my story of how to maintain consistent weight loss with a modified warrior diet.
Firstly, it's more of a way of eating than a diet. If you reduce calorie intake you will lose weight, however it is fat weight you want to lose. You want to retain your muscle and loss the fat, so I would look less at the scales and more at your body fat percentage. I use the accumeasure for this, simple and quick and precise!
So to maintain muscle you have to use it! In the past, everyone was more active. So walk to work, even if it's 3 miles away! I think nothing of walking to the gym (3miles) working out hard and them walking back! When girls have taken this advice, suddenly they start to shape up and drop fat - quickly. I found that bodies don't want to carry excess baggage (fat) if it has to move!
In realistic terms I would expect to lose about 2lbs (1 kg) per week safely, however remember 1lb of fat is about 3500kcal! so you need to cut intake by 7000kcal a week (500 kcal a day). And you want to lose fat and junk from your intestines (most people carry several kgs of undigested food)!
My personal diet now consists of 2 fast days mon/wed, 3 warrior days tue/thur/fri and 2 cheat days sat/sun. I workout twice a day, and push myself to a sweat, using aerobic (to help detox) and body/free weights (to maintain muscle). The cheat days are really just eating sensibly keeping to good healthy food, but I'm not bothered if I scoff a 500kcal chocolate cake! For me and everyone else I know, this works nicely to be refueled for the monday workouts! I can explain more if you want.
My sister is a great case: in 8 weeks she lost 5 inches from her wiast, gained strength, flexibilty and stamina, became toned and trim! Her wieght dropped and has remained fairly consistent around 9 stone, but she looked like like a model weighing 8 stone! This was from a mix of warrior diet (low starch carb, no grains) 1 cheat day a week and working out 3 times a week for 45 mins. She also started to ride to work, only a mile but it made all the difference!
Regarding your special occasion meals, I really wouldn't worry about it. If you binge on one day your body won't feel like eating so much the following day, hence why I put a fast day after my cheat day! It works wonders as on a fast day: my normal resting metabolic rate 2000kcal combined with two workouts 1500kcal, I can burn easily 3000kcal (1 lb of fat!)
The reason why women find it more difficult to lose weight (apparently, but not from my experience) is largely the increased amount of eostrogen and lower metabolic rate because of less lean muscle than a man. This is fine naturally, but when you consume foods high in xeno-eostrogens, like soy or the hideous BPA chemical in plastic, you will find it harder to loss fat and easier to gain fat. And then women are generally scarred of doing high intensity training or even looking at weights, even using their own bodyweight. Couple the two results in girls who my look slim but infact carry a higher bodyfat percentage, resulting in always having cellulite, the tummy bulge, flabby backside, bingo wings etc etc.
Sorry if I rambled on, and hope it helps! Stay healthy and good luck!
Bless you for taking a few minutes to publish this. I understand where you are coming from on this article however , I do believe that there are more desirable solutions.
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