intermittent fasting weight loss

[sentinelscout]

Is anyone familiar with intermittent fasting weight loss, I am thinking about (well kinda already started) adding in 2 days of fasting per week to my workout / diet routine.

Studies suggest that intermittent fasting weight loss does not lower a persons metabolic rate.

My theory behind it is that using intermittent fasting, it might be possible to achieve a very low body fat % without sacrificing any muscle mass.



Is it safe to fast for lets say... 30 hours a week? 60 hours a week? on and off every other week?

11 days eating often / small portions and then 2 days fast (34 hours) ish with only water and then eating normal for 2 days, and then another 34 hour fast, then back on 11 day of high metabolic eating.


Im curious if anyone has any experience with fasting and if they could offer any pointers.




What gave me the idea was, I would notice that after waking up everyday, I would feel like i lost an inch on my weist and I would step on the scale and be 2 - 4 lighter than the night before, I came to the conclusion that water loss (sweating at night) + calories burned while maintaining my metabolism / body functions at night were burning fat while I slept (essentially during fasting).
So I started searching online for fasting techniques and I found that there is actually research supporting the idea that fasting incorporated into a balanced diet plan and workout routine when done in moderation can really help you achieve low body fat % without messing with your metabolism.

Im looking at a 12 week program atm of doing this to see where it gets me.

[The Way of Things]

Imagine being able to accomplish similar goals without fasting. It can be done. It is fairly simple...not necessarily easy, but simple. It truly is not rocket science:

-Pay attention to what you eat (eat well).
-Pay attention to what you don't eat (eat well).
-Eat small, eat often.
-Hydrate appropriately
-Sleep well
-Be active. Every day.  As much as you can.

You don't need formulas or gimmicks to trim down and muscle up. Your proposed fasting diet is a gimmick. It may work for a bit.  It may not. There are some pitfalls to fasting diets.  Important down-sides.  Make sure you educate yourself on those pitfalls. Depending on what you have consumed previous to each fasting interval, fasting for as little as 8 hours can lead to insufficient quantities of , or even total depletion of, certain biomolecules that are vital to some of the constant reaction cycles occuring in your cells. 
Some types of fasting regiments may work transiently. But eating well, sleeping well and remaining active have been shown to truly work long term.

[sentinelscout]

Im just gona do insanity I think already got the package in the mail -_-

I been working out for about 2 months im in "good" shape, but I want to be in AMAZING shape... I won't stop until my 6 packs have 6 packs of their own.

[LibertyPrevails]

Another great option is to juice fast, which means 10-12 glasses of juice per day in place of traditional foods. Great way to burn fat without losing a whole lot of muscle mass or water weight. You'll feel great afterwards. Try eating a lot of fruit a few days before, progressively including more juice into your diet until it is 75% juice before beginning.

[sentinelscout]

Another great option is to juice fast, which means 10-12 glasses of juice per day in place of traditional foods. Great way to burn fat without losing a whole lot of muscle mass or water weight. You'll feel great afterwards. Try eating a lot of fruit a few days before, progressively including more juice into your diet until it is 75% juice before beginning.

I kinda just eat like 3 apples a day.


My normal diet usually goes like:

Wakeup
- Ham+Egg       or Egg+  Bacon   or Oatmeal   or   3 - 4 slices of turkey or soup (tomato or vegetable soup, healthy choice 200 calories a can)
Water and Green Tea

3 hours later
Apple + water or Oatmeal (depending on if im sick of it for breakfast) or soup (again if not breakfast)
and green tea
3 - 4 hours later

If im not really hungry ill eat an apple again and a green tea


3 - 4 hours later (dinner)
if theres no food left (lol it happens) I make a protein shake.
if theres food it usually grilled chicken or some kind of dead animal grilled, I allow myself once or twice a week some bread products, but the longer i go without bread, the less i care about it...


 3 - 4 hours later

probably end the night with a green tea, if for some odd reason im hungry , i might eat an apple or something like liquid/soup or something... berries/fruit.

3 - 4 hours later sleep....

wakeup and pretty much same thing over again in different orders to keep me from going "eeh that again".


Im def losing weight 2 - 3 lb a week but some days I will just bounce up and down (wake up like 178 and then the next day be like 181)

I want to hit 165.


Im having just a little trouble hitting 175.

[LibertyPrevails]

I kinda just eat like 3 apples a day.


My normal diet usually goes like:

Wakeup
- Ham+Egg       or Egg+  Bacon   or Oatmeal   or   3 - 4 slices of turkey or soup (tomato or vegetable soup, healthy choice 200 calories a can)
Water and Green Tea

3 hours later
Apple + water or Oatmeal (depending on if im sick of it for breakfast) or soup (again if not breakfast)
and green tea
3 - 4 hours later

If im not really hungry ill eat an apple again and a green tea


3 - 4 hours later (dinner)
if theres no food left (lol it happens) I make a protein shake.
if theres food it usually grilled chicken or some kind of dead animal grilled, I allow myself once or twice a week some bread products, but the longer i go without bread, the less i care about it...


 3 - 4 hours later

probably end the night with a green tea, if for some odd reason im hungry , i might eat an apple or something like liquid/soup or something... berries/fruit.

3 - 4 hours later sleep....

wakeup and pretty much same thing over again in different orders to keep me from going "eeh that again".


Im def losing weight 2 - 3 lb a week but some days I will just bounce up and down (wake up like 178 and then the next day be like 181)

I want to hit 165.


Im having just a little trouble hitting 175.

This sounds like a pretty healthy nutritional regimen, but my only worry is that you aren't getting *enough* foods with a wide variety of nutrients. Try adding a whole food-based multivitamin to your routine, in addition to krill/fish oil and vitamin D. Also optimally you want more protein & less carbs, particularly during breakfast -- which you seem to be doing a pretty good job of. Also I hope all these foods are high quality organic.