As a skinny and fat man, you have probably tried to lose fat with little success. Personally, I have tried many diets. I started eating high protein meals 6 to 8 times a day, and I lost a little bit of fat just to get it back completely because I got tired of eating small, healthy meals. After a year and a half of training I discovered the benefits of intermittent fasting by reading the book Eat Stop Eat. To this day, Eat Stop Eat is my favorite book on nutrition. In intermittent fasting, you simply divide the day into two phases:
Phase 1: 8 hour feeding phase.
Phase 2: 16-hour fasting phase
By doing that, you won’t be able to eat more than 2-3 solid meals a day and the 16-hour fasting phase will allow you to lose fat. This is a very effective approach for a skinny and fat guy, because to lose fat you have to eat fewer calories than you burn! In my opinion, the easiest and most enjoyable way to lose fat is to implement intermittent fasting in your lifestyle as it is so SIMPLE. As a bonus, many people find that they are very productive during their fasting phase, as they don’t spend their mornings preparing breakfast and eating.
If you are a student like me, intermittent fasting might look something like this:
– 07 AM: Wake up and drink a cup of coffee.
– 12 AM-08 PM: Feeding phase
– 08 PM-12AM: Fasting phase
As you can see above, it’s actually very simple: Instead of eating breakfast, have a good cup of coffee (unsweetened) and stay productive until noon to avoid eating. When your 8-hour eating phase begins, you eat 2-3 solid meals that fuel your workout. After your last meal, you can relax and enjoy the evening until you go to bed. I have had success with this approach, even though I eat what I want with each of my meals, as long as most of my food intake is healthy.
Therefore … if you implement intermittent fasting in your lifestyle, you can forget about everything:
– Eat small unsatisfactory meals every 2-3 hours.
– Wake up early to prepare breakfast.
– Experience insulin spikes in the afternoon.
– Calorie count
Also, once a week I go out and skip my fasting phase, but this has not impaired my fat loss at all. I highly recommend intermittent fasting to anyone who is serious about fat loss. If you want to know more about intermittent fasting, I recommend Brad Pilon’s book Eat Stop Eat. This book includes many interesting studies on the positive effects of fasting on your body. This book is definitely worth reading if you really want to implement fasting in your lifestyle.
Also, many people wonder: what can I consume during the fasting phase? The answer is: coffee, tea, and sugar-free gum. The most important thing is to stay hydrated during the fasting phase to avoid hunger!
In summary, these are the benefits of intermittent fasting:
– Simple to implement
– Eat satisfying meals
– Lose fat and gain muscle mass
– Skip breakfast and sleep late