1 YEAR WITH INTERMETTENT FASTING 16:8

Intermittent fasting (eating window) is an excellent tool for getting strong and losing weight without changing your diet. Since I get questions and many people wonder the same things, I thought I would write about them here and share some of the important lessons I have learned from practicing intermittent fasting for over a year. LESSONS ABOUT PERIODIC FASTING It starts with your mind Implementing this diet is quite simple, you ignore breakfast. Instead of breakfast, I take a coffee without milk and sugar and 0.5-1 liters of water in which I take a little squeezed lemon. Then I start eating at 13.00 with lunch. 16.30 before training I take a snack. 20:00 I have dinner. There you have my food day. Really just like everyone else but no breakfast. But there is a mental barrier to overcome. "If I do not eat, will I not be able to think? Will I faint? Will I feel sick? How will it be?" These were thoughts that went through my head before I started. What happened? Nothing. Life went on as well as it could. To think that you need to eat every three hours or every sixth meal a day or always eat breakfast or whatever it is that you are convinced you have to do to survive ... is all mental. This is something you have always done and been taught to be the way it should be. If there is one thing I have noticed that distinguishes successful people from those who fail in life, it is not only the ability to think differently, but also the ability not to be afraid to change and try something new.

Losing weight is easy. When most people are going on a diet, it is something quite advanced and difficult. You should start counting points or macros. Food should be weighed and calories should be counted. For this reason, I believe that intermittent fasting is a good option for people who want to lose weight because it offers an easy way to reduce the total number of calories you eat without changing your diet. When you eat in an 8-hour window, you simply do not have time to get the same amount of calories. You may still need to change your diet if there are large amounts of junk food you have eaten. But then there are more overall changes and not difficult. As I said before, most people lose weight during intermittent fasting because they do not have time to eat the same amounts of food in an 8 hour eating window. Building muscle is entirely possible during periodic fasting I have managed to gain 1 kilo of muscle mass during intermittent fasting over the past year, This while I lost 4% in body fat. Okay, there are no miracle results, but I started with a fairly trained body. So the result I am very happy with. As I mentioned above, the natural tendency is to lose weight during intermittent fasting because it is easy to eat less when cutting off a meal. But to build muscle during my weight loss, I have to eat around 2,000 calories to eat whether it is during a 16-hour period or an 8-hour period. It is perfectly reasonable to build muscle as long as you eat enough. But I address this further down in the text, it is very difficult to build muscle at the same time as you are going to lose weight! I feel most focused while fasting I am most productive during the first 4 hours of my morning and morning, which is about 12 to 15 hours into my daily fast. This is the exact opposite of what I expected when I started. I assumed that the hours I did not eat I would not be able to think. The reality was just the opposite. I have a lot of mental clarity and focus in the morning when I fast. I can not say for sure if this is due to fasting or that I am only alert when I wake up, but one thing is clear: Fasting does not hinder my ability to get things done in the morning.

For best results, vary what you eat Periodic fasting works, but I did not begin to reduce fat at a significant rate until I began to vary my calorie intake and carbohydrate intake. This is how it works… I vary calories by eating a lot on the days I exercise and less on the days I rest. This means that I have a calorie surplus on the days I exercise and a calorie deficit on the days I rest. The idea behind this is that you can build muscle the days you exercise and burn fat the days you rest. And by the end of the week, you should have done both. In addition, I cycle carbohydrates by eating a lot of carbohydrates on the days I exercise and a little carbohydrate on the days I rest. This is done to stimulate fat loss. I eat a lot of protein all the time and moderately to low fat most days. Varying carbohydrates has also led to additional fat loss. Long-term Like most things, you should have a long-term view of eating to succeed. Too often we think about our diet in super short time frames. Especially when you go on a diet. (weeks ago the diet is ready! Absolutely not! That's where normal life after the diet begins. Most people then go back to their old habits and thus get the same results as they always got - Obesity. You have to change your lifestyle! That's what I think it is best with periodic fasting, you can easily live with it for life, to keep the weight you have lost to and above all for the health benefits of periodic fasting. It's weird, but when I fast I want less food. When I have started fasting, I want less food. I'm not addicted to it. I eat whenever I want because I want to, not because my body tells me I have to. The strange thing is also that since morning exercise has suited me well, I feel that I really do not want to eat before exercise, get so much more contact with the body when it is fasting. Maybe imagination, but it does not matter.

To lose fat and increase muscle If you are thinking about losing fat and building muscle mass, then the combination of intermittent fasting, calorie and carbohydrate variation is one of the best solutions you can find. It is basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you get. You must have a net calorie deficit. To build muscle, you need to eat more calories than you burn. You must have a net calorie surplus. It should be quite obvious that you can not have a net surplus and a net deficit at the same time. This is why it is basically impossible to lose fat and gain muscle at the same time. You can control your diet so that you have a calorie surplus on the days you exercise (ie gain muscle) and then a calorie deficit on the days you rest (ie lose fat). This way, at the end of the week, it is possible for you to have spent three days gaining muscle and four days losing fat. My morning Many people like to start the day with a cup of coffee or a glass of orange juice. Maybe you're one of them. I take a glass of water and a coffee (double espresso). The general rule of thumb is that if you stay below 50 calories, you will remain in a fasting state. I do not really know where it comes from, have not seen any studies on it. My recommendation is to stick to water, tea and coffee. But nothing in it, neither milk nor sugar.

Prepare to drink plenty of water. I drank a lot of water before I started fasting periodically, but now I drink a little more. I think water fills my stomach well and I never feel hungry. I usually lie on about 2 liters per day, so there are no incredible amounts. I carbonate the water and make 2 bottles in the morning that I must have drunk during the day. The best diet for you is the one that you think works Everyone wants to have the best diet plan. We all want the answer, "Just do it like this" and preferably it should not be difficult at all. That's why diet books sell so well. Many people are willing to pay for a quick fix, a diet that works 100%. You should know that diets do not normally work in the long run, precisely because they are diets. You go into your bubble and do your thing for a number of weeks, then you eat like you always did. I have been looking at statistics on powder diets where as many as up to 90% fail in the long run. What I really like about periodic fasting is that it is a way of life, not a diet. If periodic fasting is so incredibly good, why has it not become completely leading to weight loss. I think the simple answer to that is that there is no money in it. There is no powder, or special dishes that must be purchased to be able to do so. The lack of profit interest means that it is not spread on the same. It was a bit of my lessons during the year that I started with periodic fasting All good / Kennet