Wow, it seems people are really split on the idea of intermittent fasting for fat loss.

Some love it (usually the ones who have done it).

….and others hate it!

Intermittent fasting is just one method (and it is not the ONLY) to increase your fat loss results.

The concept seems too simple. By definition fasting is where you are not eating anything that contains calories.

Fewer calories = fat loss, right?

Yes, but if it was that simple and worked that way for everyone; I would see many leaner people at the mall and airports.

This brings us to some of the most common questions I get about intermittent fasting for fast fat loss.

Truth be told, I am actually fasting right now and I have about 6 hours left to go of a 23 hour fast (assuming it goes as planned).

Heck, I am going to train in a bit too, completely fasted.

I AM a crazy man!

Intermittent Fasting Questions and Answers

Here are some great questions I got recently about using intermittent fasting for fast fat loss.

Question: Will intermittent fasting (IF) help with hypoglycemia? I feel like my blood sugar is up and down as I feel good for awhile after a meal and then I get really foggy and tired. If fasting does not go well, it means that I'm using primarily carbohydrates as a source for fuel instead of fat, right?

Answer
As you increase exercise volume, that will help a ton too (via GLUT4 upregulation in case you cared- heheh). Yes, people who are more used to carbs will have a harder time doing a fast. Their body has a hard time switching over to use fats since it is so used to using carbs.

You want to use the right fuel at the right time (Metabolic Flexibility) for more performance and lean muscle. When you train, you want to use to primarily carbs to fuel the training and then switch back to primarily fats as fuel once you are done. This maximizes your performance and allows you to burn more body fat too.

Question: When I started doing intermittent fasting, I felt like I was going to die during my first 24 hour fast. I felt horrible and want to eat everything in sight. What am I doing wrong?

Answer
Ease into it a bit more there Tex.

Don't go for a whole 24 hours the first day.

If you have never deadlifted before, I will not have to try to pull 400lbs off the floor day 1 (unless you were Andy Bolton). Start slow and ramp up. Fasting is the same way!

Intermittent Fasting Tactic

I have people push out breakfast since that automatically gives them a 6-10 hour "head start" and go until the hunger is not modified by one of these 3 things

1) Biomechanical- movement/exercise--a walk, training, even a few push ups,etc

2) Biochemical - water, tea, coffee (no cream,no foo foo drink), diet beverage etc.

3) Biopsyche - motivational reading, reading for fun, talking to a friend, online interaction etc.

If it is not modified by one or two of those and you are still starving, go ahead and have your preplanned meal and just mark down your time. Hat tip to my buddy Frankie for that tip.

Don't beat yourself up over your time and think that you are a fat burning wuss or mentally weak.

It is what it is and that is fine.

The key is to work within your body's current limits to expand them.

Forcing physiology is not a good idea and isn't needed for better fat loss results.

Question: How many fasts per week should I do?

Answer
Shoot for 1-2 "fasts" per week. Start at one and see how that goes and only add another one if needed (minimal effective amount).

Most can easily do 24-48 hour fast within 4- 6 weeks using this method. No need to go past 24 hours though, I just have a few nutty clients that like to push the limits.

Question: I want more information on intermittent fasting, what do you recommend?

Answer
I really love Brad Pilon’s Eat Stop Eat book. He did an awesome job going through all the science in a very easy to read format. I first hear about intermittent fasting from him several years ago, so I highly recommend it. You can pick up a copy below

Eat Stop Eat: Intermittent Fasting for Fat Loss

Summary

Keep in mind that intermittent fasting is just one of many ways to increase your metabolic flexibility and burn more fat.

Rock on
Mike T Nelson