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There are many reasons people fast.
Religious reasons, spiritual, health, weight loss and more.
I focus only on fasting for fat loss, as its my area of expertise.
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Before I go on, lets talk about the word “FASTING”.
It can have a scary, negative connotation to some. But remember, we fast every night. Strategic Intermittent Fasting is simply a way to put a little more structure behind your eating patterns, that’s all. Not scary. Not negative.
In fact, you could flip the script and call it INTERMITTENT EATING.
(Words are important)
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** Always remember, these different fasting options are all simply ways to achieve a calorie deficit at the end of the week. After all, that’s how all weight loss works.
Feel free to set up your eating times and structure any way that best suits you.
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A) 5:2 fasting
Consume low calories on 2 days of your week (500 – 1000), then eat regularly on the other 5 days.
Its imperative to avoid over-eating on your 5 days (calorie surplus), otherwise it cancels out some (or all) of your results.
This is the type of fasting that I coach my clients to start with. I feel its the best one to learn from. Some people branch out from there to the following choices.
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B) 16:8 fasting
Consume all of your calories in an 8 hour window each day. This can be done every day, or in conjunction with the 5:2 protocol. Please know, there is no magic in the time frame, however less opportunity to consume calories often leads to less calories consumed. Choose whatever 8 hour window suits you best.
I believe that shortening your eating window is always helpful, whether you decide to fast or not.
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C) Alternate day fasting
Just as it sounds … One low calorie day, one regular day, repeat.
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D) One meal a day – OMAD
Enjoy one big satisfying meal each day and consume all of your calories in that one sitting.
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E) Zero calorie fast days once or twice per week.
Some people find it easier to not eat at all, rather than restrict their calories.
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F) Juice fasts
Quite frankly I do NOT get this protocol at all.
Often high in sugar, meaning little to no fullness, spike and crash in blood sugar levels, plus no protein, no fibre and no healthy fats.
Thumbs down from me.
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Important points to remember
- As you are eating less over your week, please make sure you get all of your essential nutrients in. Protein, healthy fats, fibre etc.
- Drink lots of water.
- Don’t reward or compensate for your low calorie days by eating more than you normally would. Otherwise your efforts will be wasted.
- The AMOUNT of calories is the important factor, the timing is just a way that makes it easier for you to stick to. What works for one person = disaster for the next. Do YOU
- Some people can take the hungry / empty feeling too far.
If you have suffered from an eating disorder in the past or if you feel like this might be a problem for you, then please seek professional help
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I have written you a FREE FASTING CHEAT SHEET.
It spells out who fasting is best for, how to avoid the very common mistakes and how to maximise your results.
Send me a private message on Facebook and I will get the cheat sheet to you ASAP.
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Keep fit and keep focused
Chriss.
