Intermittent Fasting To Lose Weight Fast

by Jeff on May 20, 2011

Remember to stay hydrated during intermittent fasting, especially if you're active.

Intermittent fasting is a great way to lose weight while maintaining/gaining muscle mass. It creates many of the same benefits as intense exercise on weight loss…more on this later.

What is Intermittent Fasting?

It is a way of fasting to lose weight that involves cycles of feeding and fasting.

1. Intermittent fasting will not slow down your metabolism, instead it will speed up your metabolism for the duration of the fast. In order for your metabolism to slow down, you will have to fast for 3 days straight (this is not recommended). To read about this study, click here.

2. Intermittent fasting will not cause muscle loss. Instead, you will have more strength during a workout when you are in a fasted state. You will also experience more muscle grains as a result if your diet is structured properly. This is very counter-intuitive.

3. When you go on an intermittent fast, workout, and then eat after, your body will integrate protein and carbs more efficiently. This allows your muscles to recover and grow faster. Check out the study here.

How Long Should You Fast For?

It depends on which method you are following. 24 hours of fasting will give you the most weight loss results. It is not recommended that you fast longer than a 24 hour period. The Eat Stop Eat method involves fasting once to twice a week for 24 hours each time.

Fasting reduces your total weekly calorie intake. This takes off the pressure of counting calories during each meal. It is a very simple method to weight loss that is easy to maintain for the long term.

You don’t have to worry about the yo-yo diet effect that most diets have. Most diets are hard to maintain, once you get off the diet, you lose the results. Intermittent fasting is also a powerful way to break through your weight loss plateau.

Intermittent Fasting Is Natural

From an evolutionary stand point, our ancestors fasted when food was scarce or if they returned from a failed hunting trip. So it’s very possible that our bodies are actually designed to fast occasionally. There are many health benefits to intermittent fasting that suggests this, such as:

  • Slows down aging
  • Reduces oxidative stress
  • Lowers insulin levels
  • Reduces the risk of various diseases such as diabetes and alzheimer’s

Cycled fasting to lose weight and to improve your health is not a new concept. There have been many human and animal studies on intermittent fasting over the last 18 years. Animal studies began as early as 1943. There was a recent article (2007) by the American Journal of Clinical Nutrition that explained a lot of these benefits, it was a summary review of 44 different studies.

Intermittent Fasting To Lose Weight is similar To Intense Exercise?

During intense exercise, your body goes into a state that burns fat for energy. The fat in your fat cells turn into free-fatty-acids which are then used as fuel for your body. This process depletes your fat cells and causes weight loss.

During intermittent fasting, your body goes into the same state where you body starts burning fat for energy. Doing cardio on a fast will help you lose weight even weight faster. The video below talks more about this:

Why Fast Once To Twice a Week?

Fasting to lose weight once to twice a week keeps things flexible. You can look good and still enjoy eating out with your friends.

Intermittent Fasting, Meal Frequency and Metabolism

There is a fitness myth about meal frequency. Eating more frequently has no effect on your metabolism.

There was a study conducted in 1997 that tested meal frequencies of 1-17 meals a day. Up to this day, it is still the most extensive study on the topic of meal frequency. To summarize their findings, meal frequency had no effect on your metabolism; whether you binge eat everything in a single meal or spread it out into 17 meals throughout the day. You can check out the study here.

Intermittent Fasting Preserves Muscle

Intermittent fasting is superior to regular calorie restriction during a ‘cut’.

Here is an interesting review of a few studies comparing regular calorie restriction and intermittent fasting. They found that regular calorie restriction leads to more muscle loss while intermittent fasting preserves more muscle.

The same rules apply when you’re using Eat Stop Eat on a cut, aim for a weekly calorie restriction instead of a daily calorie restriction.

More Benefits to Intermittent Fasting

  • Saves money
  • Burns fat easily
  • Increases your body’s growth hormone production (burns fat and keeps you young)
  • Improves skin qualities (reduce acne)
  • You can continue to enjoy your favorite foods
  • Benefit from fat burning and muscle building workouts
  • Lowers insulin levels and increases insulin sensitivity (makes it more difficult to gain weight)
  • You will have energy and continue to be productive. Fasting releases norepinephrine and epinephrine, which makes you more alert.

Lose The Fat And Keep It Off

The biggest benefit is that intermittent fasting helps you keep the weight off once you lose it. As I mentioned previously, intermittent fasting cultivates insulin sensitivity. It changes your body chemistry so that your body stores less fat. Here is how this works:

Insulin helps your body process carbs and fats, but it also stores excess calories as fat. Over time, your body develops more and more insulin resistance. When this happens, your body needs to release more insulin to process the same amount of sugars/carbs. As a result, the higher level of insulin will cause your body to store more fat.

Cultivating insulin sensitivity causes your body to release less insulin to process carbs and fats. Less insulin means that less fat will be stored. With higher insulin sensitivity, it will be more difficult for your to gain weight in the future.

The Best Resource On Intermittent Fasting To Lose Weight

The best resource on intermittent fasting is a book called Eat Stop Eat. It explains in detail how to use intermittent fasting to successfully lose weight and also how to incorporate it into your lifestyle, this includes:

  • What to eat and how much to eat after intermittent fasting for optimal results
  • What to do while fasting
  • When/How to exercise while fasting (Weight Lifting and/or Cardio)
  • How to keep it off
  • And much more…

For the complete method and exact guidelines, check out Eat Stop Eat.

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{ 67 comments… read them below or add one }

Mike October 6, 2011 at 1:44 pm

Is it ok to drink water, just water during the intermittent fast?


Jeff October 6, 2011 at 1:47 pm

Of course, it’s recommended that you stay hydrated.


Mike October 6, 2011 at 2:29 pm

Thanks Jeff, I appreciate your advice.


Sasha October 18, 2011 at 1:00 pm

So fasting this way won’t make us gain the weight back considering we eat healthy other days? What are your views on fasting every other day


Jeff October 18, 2011 at 2:08 pm

If you follow the guidelines of Eat Stop Eat, you shouldn’t gain the weight back on the other days. I think that fasting every other day Eat Stop Eat style is too much. For faster results, you can do cardio on your fasting days.


Marc October 27, 2011 at 6:55 pm

I’ve been doing this for 6 weeks and have lost 12 lbs without much change in diet or exercise levels. I only exercise two days per week as rehab for a knee injury, so I don’t do a lot of high impact aerobic exercise.


Mariah Buskirk November 14, 2011 at 6:44 am

Is this form of fasting a good idea for a girl with relatively low body fat? I am an 18 year old mom, 5’3″ and weigh around 120lbs. I am not really concerened with losing body fat except in my stomache area.. my main goal is to get some abs 🙂 Do you think doing this fasting would benefit me?


Jeff November 14, 2011 at 12:22 pm

Hi Mariah,

Fat on the stomach and thighs are usually the last to go. This is a great method to lose that last bit of fat to reveal your abs.


Personal Training Hampstead November 17, 2011 at 12:33 pm

If you would’ve asked me a year ago I would have said this guy is CRAZY.

This is pure gold – give it a try and you’ll see. Just try it twice a week for about 3 weeks and track your body fat – the way it rebalances insulin and HGH while reducing oestrogen is fantastic. I referred a client of mine to this book as well and he experienced the same results.


Sam November 30, 2011 at 12:21 am

I’m currently doing a weight loss challenge with a couple of mates – we put in a bit of cash each, and the highest percentage loss wins. We started on 1st October 2011 and i weighed in at 130.3kg (287.26lbs) and I’m 6foot3. I managed to loose 13.2kg (29.1lbs) in the first 6 weeks using the 6 meals method, but have found that I haven’t really lost anything in the last couple of weeks. I’m really interested in IF. Would 1 day per week, and maintaining my 6meals option work best? I want to loose another 18kg(40lbs) to reach my goal weight. Do you know where I can get more information on different IF programs? Thanks!!


Jeff November 30, 2011 at 1:29 pm

Great progress Sam,

Eat Stop Eat should definitely help you along the way. Start with 1 day per week and try 2 days per week for faster results. I haven’t looked into other IF approaches. Eat Stop Eat attracted me because it was Brad Pilon’s grad paper. It explains the science of fasting, supported by strong sources.


Andrew December 2, 2011 at 12:17 am

I’m currently on a relatively low-carb diet (I try to stay within a 100 carb range per day). Would it be frowned upon to eat low-carb on the days I’m not fasting?


Jeff December 2, 2011 at 12:22 am

Adding intermittent fasting to a low-carb carb diet should speed up your weight loss.


Neha December 17, 2011 at 6:15 pm

Hey so i’m a 5’6” female weighing at 154 lbs with 21.5% bf from the last measurement i took in august. I was wondering if this would be an effective method for me considering i can seem to drop bf unless i cut an obscene amount of carbs where i’m only going to gain the weight back once i start eating it again. I workout 4-5 times a week and do mma 2 times a week and eat very clean 150g protein 75-100g carbs. I want lower my bf for sure and lose weight do you think IF would work with me?


Jeff December 18, 2011 at 7:37 pm

It works, just follow the Eat Stop Eat guidelines closely.


Sasha December 19, 2011 at 7:10 am

Hi. I’m a 5’1″ female weighing around 115 lbs. I need to lose around 15-20 lbs in 5 weeks, just in time for an event. If i use Intermittent fasting for every other day and workout 5-6 times a week, would my goal be possible? Please do give some advice! Thanks alot!


Jeff December 19, 2011 at 6:31 pm

It should be possible, read over Eat Stop Eat closely to make sure you’re following all the guidelines. On feeding days, eat more protein, leafy greens and eat less carbs for the best results.


Angelo December 24, 2011 at 6:32 am

Just a question. I heard of another IF style where you fast for 16 hours and eat for 8 hours everyday. For instance between 1pm and 9pm everyday i could eat but then i couldnt eat again until 1pm the next day. Is this form of IF better or worse, or even equal to this? Which would you prefer? Im 6’1 and 224 lbs. I would like to get down to a lean 205lbs.


Jeff December 24, 2011 at 5:30 pm

If you just want to lose weight, Eat Stop Eat styled fasting is better.


Bijoux January 1, 2012 at 11:34 pm

Hi, love the article. Should I do IF only on cardio days? I do P90X, and there’s a lot of weight lifting involved. Also, can I have a recovery drink after my workout during the fast, or it’s just water for 24 hours. Thanks


Jeff January 2, 2012 at 4:44 am

Eating/drinking foods would break the fast. For the 24 hours, you can drink water and black coffee. Cardio and resistance training is fine on fasting days. I personally train in a fasted state. When it comes to resistance training, I schedule it at the end of my fast so that I can have my post workout meal right after I workout.


floyd January 3, 2012 at 7:49 am

so one the fasting day your allowed to eat once? after your workout?


Jeff January 3, 2012 at 2:35 pm

You can eat after the 24 hours. If you schedule your workout at the end of the 24 hours, you can eat right after.


jake January 3, 2012 at 11:45 am

hi i have been fasting to lose weight, i weighed 260 something a half a year ago & im down to 215. i wasnt doing it like this though and am a little worried that my metabolism isnt helping, what if you go 2 days then eat on the 3rd day? i mean its working but id like to get faster results.


Jeff January 3, 2012 at 2:39 pm

First, follow the exact Eat Stop Eat guidelines before attempting to make any modifications. The book explains various reasons behind the method.


frank January 5, 2012 at 12:34 am

When doing the Eat Stop Eat, do i stop on my daily vitamin and supplement intake (pills only)?


Jeff January 5, 2012 at 2:58 pm

Vitamins and Fish/Krill Oils are fine to take during your fast.


Rih January 5, 2012 at 10:31 pm

Hi, I row crew Everyday except for Sunday’s and Wednesday’s. Rowing is a
Decently intense sport that involves muscle training and cardio in one. We also run about 2 miles everyday. That said, would it be dangerous for me to fast and then row? Im afraid of passing out from lack of food during my exertions. We row for about 2 hours in the afternoon


Jeff January 6, 2012 at 1:49 am

Fast on non-training days first. Once you feel that you have adapted, try out a training session fasted. Just remember to stay hydrated.

Personally, I always train in a fasted state. If you’re lifting heavy in a fasted state, supplement 10-20g of Essential Amino Acid/Branched Chain Amino Acid before the workout. Make sure that you pick one with 0 calories so that it doesn’t break your fast.

Also schedule your fast so that you can eat right after the workout if there is heavy lifting involved.


Stacy January 6, 2012 at 8:03 am

Hi there. I am a 5’4″, 17 year old female and currently 154 lbs which means I am overweight. Last time I checked in October, I had a body fat percentage of 26%. My Senior project for school is fitness and Muay Thai with a weight loss goal of 20-50 lbs by this April. It has become more than a school project because just the other week, I was diagnosed with scoliosis of the spine making this even more urgent.

I’ve been trying to lose weight for about 5 months now. The very low calorie diet didn’t work for me so just I restrict my calories to a deficit and exercise(2-3 times per week). I cut out fast food, don’t starve myself purposely, barely “cheat” like others do and have been faithful to my dieting. I put in so much work but guess what? I started out at 164 lbs and out of this whole time my weight fluctuates between 152-158 lbs. It has yet to break 150 lbs after all this time.

At first I thought that something was wrong with me. I had my thyroid and chemical levels checked and it turns out that I am perfectly healthy.

I started to wonder if it’s actually what I ate too, not only calorie counting. I’ve decided bring lunch from home rather than eating the school lunch, to watch carbs, fats, and proteins on the nutrition label and cut out rice which has been a consistent factor in my diet for whole life. My exercise regime might get bumped up to 5 days now with 3 days of Muay Thai and 2 in the gym with either weight training or cardio.

What do you think?
I noticed that I have been losing my apetite for certain and processed foods. They make me feel nauseous. Hopefully these changes pay off because it’s been so hard to find a solution. I’m want to try this as well.
Will IF be difficult for a school student? I have extracurricular activites after school that go on for 3-5 hours for two days out of the week and it involves a lot of standing. I am afraid that I will pass out or something.


Jeff January 6, 2012 at 2:22 pm

Same as the comment above, try fasting on a non-training days first. Once you feel that you have adapted, try out a training session fasted. Just remember to stay hydrated.

As for counting calories, you should be able to lose 1 lbs a week if you’re following the process correctly. Check out my post How Many Calories A Day To Lose Weight.

For a girl that is 5’4, your RMR should be around 1315 calories a day. With a 500 cal deficit a day, you are looking to eat 815 cals/day. After applying the -15% rule and you’re aiming for 692.75 cals/day.

This is a very low amount of calories. If you want to follow this method, make sure that you’re only drinking water. Otherwise, the liquid calories will add up fast leaving you with no food to eat (even a little juice box has around 150 calories which is a little under 1/4 of your daily calories).

Naturally you would need to change your diet to high protein and fiber or you will be hungry all the time. If it were me, I would only eat lean cuts of meat and leafy greens on a low calorie diet like this.

Lastly, if you eat more than 692.75 a day, you must carry over the difference to the next day. For example, you ate 1000 calories one day (307.25 excess). So for the day, you have to take this into consideration:

692.75 (calorie goal/day) – 307.25 (excess from the day before) = 322.5 (new calorie goal for the day).


Nbasu March 21, 2012 at 6:41 am

Can I take chlorophyl drink on the fast day? Would that help with anything?


Jeff March 21, 2012 at 10:21 pm

You can drink it if it doesn’t have any calories. Coffee would be the best to help weight loss.


enrique March 21, 2012 at 7:11 pm

Is Fasting for naturally skinny people or is it for all body types. I am 6`foot and weigh 209 lbs….


Jeff March 21, 2012 at 10:22 pm

For all body types


alexandra March 26, 2012 at 11:35 pm

I started doing this every Tuesday and Thursday on 1/9/2012. It is now 3/26/2012 and I have lost 10 pounds! I have a bad sweeth tooth so on eating days I eat very healthy but occasionally at night i need some ice cream! Still, I have managed to lose 10 pounds and feel great! Thanks Jeff.


Jeff March 29, 2012 at 5:32 pm

Thanks for sharing your success Alexandra! Keep at it =)


Hayley March 29, 2012 at 1:55 am

I eat once a day and throw in a 24 hour fast a couple of times a week. This has worked great for me. But lately there are some days where I just instinctively feel like fasting two days in a row – but I noticed you don’t recommend a 48 hour fast. I’ve read that metabolism slows after fasting 3 days – but what’s wrong with an occasional 48 hour fast? I’ve also been kicking around fasting every other day. Thanks for any thoughts! =)


Jeff March 29, 2012 at 3:23 pm

It’s recommended that you fast 1-2 days a week. The problem with fasting more frequently is that it can cause problems. The first problem is that fasting more frequently makes it harder for people to maintain. The second problem is too much calorie restriction can be a bad thing.

Too much calorie restriction can lead to malnutrition. Having less energy will be first sign, then fatigue, apathy…thinner hair somewhere a long the line, etc.. So you still need to get all your micro-nutrients with enough protein everyday to maintain your muscles, fat for healthy hair/skin and better absorption of micro-nutrients and etc…

If you want to speed up the weight loss process, you can focus on eating ‘nutrient dense’ foods and throw in some exercise. For example, spinach/kale/broccoli contain very little calories, but they are loaded with micro-nutrients. While rice/pasta/bread/dessert foods are just empty calories. You can lose weight and have more energy by eating a lot of nutrient dense vegetables, full cuts of meat, fish and eggs and healthy carbs like fruits, quinoa, beans, lentils.


Hayley March 29, 2012 at 11:34 pm

Thanks Jeff!


Mindy March 29, 2012 at 11:19 am

What about herbal teas on fasting days? They have no calories but many other health benefits. I’m working to tone up the extra skin I have lying around from bearing two large children. I am 5’8 and 137 lbs. I like my physique….. just not the extra skin. I’m thinking if I get my body fat really low, for at least a while (couples months?) that the extra skin may reattach to my frame. I’m thinking about fasting like every two or three days. Any thoughts?


Jeff March 29, 2012 at 2:50 pm

Tea is fine. I don’t recommend anything outside of the guidelines, the purpose of fasting 1-2 times a week is to create a simple habit can last for the long term. It will fail if this becomes a chore. As for the extra skin, I would recommend doing some weight lifting. Your skin will tighten over time with some extra muscle on your frame. Visual Impact For Women is a great program for this


Mindy March 29, 2012 at 8:09 pm

Oh trust me I do lots of weight training. Mostly because I love it, but also because it makes me feel amazing when I can do 20 butt to floor squat jumps with my kids without a problem! I’m not too interested in changing my workout regimen because I have gotten a substantial amount of muscle mass and my BF is down to 13%.


John April 12, 2012 at 9:49 am

Jeff, by 24 hours fasting time, does this mean if I eat dinner at 7pm on Monday, that the next meal I would have would be 7pm Tuesday. Or should it be from waking on Monday till waking on Tuesday?


Jeff April 12, 2012 at 3:36 pm

Both are fine, most people prefer eating at night so that they don’t go to sleep in a satiated state.


Zahava April 12, 2012 at 3:22 pm

Thank You I like what I read,Here is my ?
1-Do I still count calories?
2-For weight lost is a 24 or a shorter one better?
3-after a 24 hr. fast do I eat all my allowed daily calories?
4-want to give this a try but I don’t undestand,If I train at 5pm after work when do I eat?do I have a shake frist that bcaa in it or a apple so I don’t train or go so long w/o any food?
5-How often can I do a 24hr fast,I need to lose another 25lb already lost 65 other ways


Jeff April 12, 2012 at 3:53 pm

If you’re training in a fasted state, I recommend that you take a calorie free bcaa before the workout and then have your meal after.

The other questions are better answered in the Eat Stop Eat book, check it out.


Hayley April 12, 2012 at 8:05 pm

Jeff, I’ve been following your advice about nutrient dense eating, protein, and also training during my fasted state, and I’m really seeing results! I don’t want to be muscular, just lean with strength – and this really works! Thanks again! =)


Ashley April 18, 2012 at 2:17 am

Jeff, when you say that to slow metabolism you have to fast for three days straight – do you mean intermittent fast for three days straight, or eat absolutely nothing at all for three days straight? Because I like to intermittent fast every day. Thanks!


Jeff April 18, 2012 at 3:47 am

The study found that your metabolism slows down after three days straight (72 hours) of fasting.

I don’t recommend that you fast for around 24 hours everyday. It can be difficult to eat all the nutrients you need in a single meal everyday over the course of the week. You should still eat enough to maintain muscle mass and optimize all of your body’s functions.

Fasting twice a week while keeping everything else the same will reduce your weekly calorie intake by around 20%. If you want to speed up weight loss, I recommend tweaking your diet by eating more protein + leafy green vegetables, cutting out sugar, reducing the amount of carbs you eat and only drinking pure water.

This replaces nutrient void foods with nutrient dense foods and helps you drop even more calories in a healthy way. For example, replacing cereal/toast with an omelet filled with vegetables, pasta with a quinoa stir fry with vegetables and meat, etc…


Ashley April 18, 2012 at 5:47 pm

Thanks Jeff, you’re awesome about answering everyone’s questions.


Brian May 7, 2012 at 2:33 pm

In one of your replies you state that the Eat, Stop, Eat fasting style is better than the Leangains version of 16/8 fasting for weight loss. I’m torn between the two at this point. I’m wondering what makes the two 24 hour fasts better than a daily 16 hour fast for weight loss?


Jeff May 7, 2012 at 11:07 pm

The goal of the Eat Stop Eat fasts is to reduce weekly calorie intake by 10-20% for fat loss. This is aimed towards the general population.

The Leangains method is for body recomposition/slow bulking/cutting, it’s for people that are into lifting weights. The LG fast simply limits the feeding window to 8 hours so that you can have 2-3 big meals instead of eating 5-6 unsatisfactory meals throughout day. Counting calories, calorie cycling and training are the other parts of the system that are just as important.


alex August 6, 2012 at 11:06 am

hi jeff
thankyou sooo much for the wonderful advice in only two kg from my goal!!


Jake August 9, 2012 at 2:49 pm

hey i am (IF) right now…im goin on vacation and trying to get in better shape. Right now i workout at 8am and my eating hours are from noon to 6pm…this is okay to do for a week straight? im still eating about 2800 calories a day im jus getting them all in in that 6 hour window.


Jeff August 17, 2012 at 2:42 am

If you’re still eating 2800 calories a day, you can do keep your 6 hour feeding window for as long as you want…assuming that you are a healthy individual.

But if you’re trying to lose weight, you still need to create a calorie deficit. The point of IF is the health benefits, making calorie deficits a lot easier to achieve while preserving muscle mass.


Joe August 24, 2012 at 6:32 pm

Im trying to really lean..close to around 10% bf. im planning on starting the 8/16 next week after i do a 24hr fast to test myself. Would this route of fasting be the way to go for my goals…? im 5.9” and 188 and do crossfit at least 5 days week.. any helpful tips?


Jeff August 28, 2012 at 4:38 pm

What body fat percentage did you want to reach?

If you want to reach 7-8%, try keeping everything else the same and doing a 24 hour fast. Take your stats/photos and give it 8 weeks before measuring again.

Getting to 5% on the other hand is a very precise process and it’ll take time.


Alex October 2, 2012 at 12:54 am

Hi, i have recently hit a plataeu. i am 5’8″, 168Lbs. im thinking about doing this. i workout at 5:30 or 6:00 almost everyday, my question is when should i eat and when should i not eat, and when i eat should i breakfest lunch and dinner? im confused could you help me out


Jeff October 2, 2012 at 6:43 pm

It’s a preference on when to start the fast. I can’t sleep with an empty stomach, so I start my fast after dinner.

Whatever you end up choosing, just make sure that you can do it consistently every week.


Liza November 1, 2012 at 9:59 am

Jeff, I like the sound of this it seems to be where my body is naturally taking me .Just a couple of questions.

Do you need to fast on the same days each week?
What gap would you recommend between fast days?
Can I continue indeffinaly as a healthy life style choice ?
I am currently run down with a cold and lack of sleep should I wait till better to start properly?
If I get ill while doing it can I carry on if it’s my life style not a weight loss plan?

Look forward to hearing from you


Jeff November 5, 2012 at 4:12 am

Hey Liza,

Here are my thoughts:

1. Fast on the same days each week, I believe that creating routine habits is what makes a behaviour last. Stay flexible so that it’s not a chore, but try to keep it consistent.

2. The gap completely depends on your lifestyle. Start with 1 day a week and stick with it until you are completely comfortable before going for 2 days.

If you’re exercising, you should schedule it so that you can eat after your workout. It’s fine to workout in a fasted state. If you are leading an active lifestyle, make sure that you can still eat enough for your body to recover.

3. Start it when you’re perfectly healthy. When you want your body to readjust to something new, make sure it’s not already weakened.

4. If fasting is already a part of your lifestyle, there is no reason to stop if you have a little cold. However, if it’s something more serious and you need to take medication with food, follow those instructions instead. For example, if you need to take medication 3 days with food, you need to eat 3 good meals.


Hailey December 2, 2012 at 6:28 pm

Hey Jeff if I am doing a 16/8 fast and during that time consuming two serving of branch chain amino acids drinks each which have ten calories will this mess up my progress? I’m trying to lose 10-12 pounds thanks!!


Jeff December 14, 2012 at 2:41 pm

You can get BCAA’s without calories. But you don’t have to worry too much about those 10 cals, they’re not going to great your fast.


Judy July 18, 2014 at 3:14 am

Won’t this diet make you gain weight later on because when you don’t eat for a few days a week your body goes into emergency mode and latches onto any calories it can and turns it into fat to store for when you don’t eat some other time? And you get lots of fat when you eat the next day, and it also makes your stomach bloated? Also if you don’t eat a day isn’t it more likely you will binge the next day and consume the calories you didn’t from The day before? Just wondering if this is best to do to look good apearance wise.


Jeff July 19, 2014 at 10:31 pm

Practicing intermittent fasting will actually improve your hunger control. It will be a bit challenging at first, but it will improve every time you practice.

Your body will only get into starvation mode if you fast for 3 days straight, this is not recommended. Fasting for 24 hours once or twice a week brings all of the benefits described in the article.


Bom December 15, 2014 at 9:28 am

Hi, I am starting this IF + workout during fasted state. I am excited about this and looking forward to this (now I am at 14% bf, and would like to be sub 10% bf). Is it ok to have a rest day and a cheat meal/or/cheat day? meaning Do this IF+training for 6 days and 1 day off for rest day+a cheat meat. Thanks for your advice!


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