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Intermittent fasting for weight loss, expert tips on maximising diet and exercise benefits

The most popular way of Intermittent Fasting (IF) is the 16:8 method, where you fast for 16 hours and eat in the 8-hour window. Recently, Max Weber, a fitness trainer (with over a 74.1k followers on Instagram) shared a few tips on how to do IF for fat burn.

fitness Updated: Aug 09, 2018 09:04 IST
Meenakshi Iyer
Meenakshi Iyer
Hindustan Times
Intermittent Fasting,Intermittent Fasting For Weight Loss,Intermittent Fasting For Fat Loss
Hereโ€™s how you can do intermittent fasting right.(Shutterstock)

Intermittent Fasting (IF) is one of the most popular buzz words in the fitness world. Intermittent Fasting is not so much about eating less or cutting out calories but more about timing meals in such a way that you eat all your calories within your eating window. Here’s how you can see results — weight loss and fat loss — with intermittent fasting.

The most popular way of IF is the 16:8 method, where you fast for 16 hours and eat in the 8-hour window. Recently, Max Weber, a fitness trainer (with over a 74.1k followers on Instagram) shared a few tips on how to do IF for fat burn.

๐Ÿค” Curious if Intermittent Fasting is right for you? - #IntermittentFasting ("๐™ธ๐™ต" ๐š๐š˜๐š› ๐šœ๐š‘๐š˜๐š›๐š) is a ๐—บ๐—ฒ๐—ฎ๐—น ๐˜๐—ถ๐—บ๐—ถ๐—ป๐—ด ๐˜€๐˜๐—ฟ๐—ฎ๐˜๐—ฒ๐—ด๐˜† where you alternate between periods of ๐˜ง๐˜ข๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ and periods of ๐˜ฏ๐˜ฐ๐˜ฏ-๐˜ง๐˜ข๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ throughout the day. - The most common method of IF is the ๐Ÿญ๐Ÿฒ:๐Ÿด ๐— ๐—ฒ๐˜๐—ต๐—ผ๐—ฑ, where your fasting periods total 16 hours a day. - You will have an 8 hour eating window, typically form 12:00 PM until 8:00 PM or 2:00 PM until 10:00 PM, depending on personal preference and schedule. - Itโ€™s important to note that IF is ๐™ฃ๐™ค๐™ฉ mandatory for fat loss. Itโ€™s simply a meal timing strategy that may or may not make it more or less easy for you to adhere to your nutrition plan โ€” calories + macros. - ๐ˆ๐ง๐ญ๐ž๐ซ๐ฆ๐ข๐ญ๐ญ๐ž๐ง๐ญ ๐…๐š๐ฌ๐ญ๐ข๐ง๐  ๐…๐€๐: - ๐™’๐™๐™š๐™ฃ ๐™™๐™ค๐™ž๐™ฃ๐™œ ๐™„๐™, ๐™๐™ค๐™ฌ ๐™ข๐™–๐™ฃ๐™ฎ ๐™ข๐™š๐™–๐™ก๐™จ ๐™จ๐™๐™ค๐™ช๐™ก๐™™ ๐™„ ๐™š๐™–๐™ฉ ๐™ฅ๐™š๐™ง ๐™™๐™–๐™ฎ? You can eat as many or as little meals as youโ€™d like, so long as you are adhering to your total daily calorie intake goals and your macros. However, 2-3 meals is likely a good bet. - ๐˜ฟ๐™ค ๐™„ ๐™ฃ๐™š๐™š๐™™ ๐™ฉ๐™ค ๐™™๐™ค ๐™„๐™ ๐™š๐™ซ๐™š๐™ง๐™ฎ ๐™จ๐™ž๐™ฃ๐™œ๐™ก๐™š ๐™™๐™–๐™ฎ, ๐™ค๐™ง ๐™Ÿ๐™ช๐™จ๐™ฉ ๐™จ๐™ค๐™ข๐™š๐™ฉ๐™ž๐™ข๐™š๐™จ? Personally, I like IF on a more daily basis, so I can build the habits necessary to stay consistent with the plan. However itโ€™s alright if you donโ€™t follow IF every day. What matters most is calories in vs. calories out, not when youโ€™re eating or not eating. - ๐™’๐™๐™–๐™ฉ ๐™ž๐™› ๐™„ ๐™ฌ๐™ค๐™ง๐™ ๐™ค๐™ช๐™ฉ ๐™ž๐™ฃ ๐™ฉ๐™๐™š ๐™ข๐™ค๐™ง๐™ฃ๐™ž๐™ฃ๐™œ ๐™™๐™ช๐™ง๐™ž๐™ฃ๐™œ ๐™ข๐™ฎ ๐™›๐™–๐™จ๐™ฉ๐™ž๐™ฃ๐™œ ๐™ฌ๐™ž๐™ฃ๐™™๐™ค๐™ฌ? No problem! If possible, workout as close to the start of your eating window as you can. If not, consider BCAAs or adjusting to a non-fasting based meal timing strategy. - ๐™„๐™จ ๐™„๐™ ๐™œ๐™ค๐™ค๐™™ ๐™›๐™ค๐™ง ๐™›๐™–๐™ฉ ๐™ก๐™ค๐™จ๐™จ? Yes! However, you still need to be consuming fewer calories than you are burning each day to lose fat. IF might make this easier when dieting, so give it a shot and see! - ๐™„ ๐™๐™–๐™ซ๐™š ๐™–๐™ฃ๐™ค๐™ฉ๐™๐™š๐™ง ๐™ฆ๐™ช๐™š๐™จ๐™ฉ๐™ž๐™ค๐™ฃ ๐™ฉ๐™๐™–๐™ฉ ๐™ฎ๐™ค๐™ช ๐™™๐™ž๐™™๐™ฃ'๐™ฉ ๐™–๐™ฃ๐™จ๐™ฌ๐™š๐™ง. Awesome! Ask it below!๐Ÿ‘‡๐Ÿผ - #fasting #fastingdiet #kinobody #fastingforweightloss #fatlossjourney #weightlossjourney #weightlossprogram #mealplan #mealplanning #mealprep #mealprepsunday #fitnessjourney

A post shared by Max Weber (@maxweberfit) on

“You will have an 8-hour eating window — typically from 12pm until 8pm or 2pm until 10pm, depending on personal preference and schedule. You can eat as many or as little meals as you’d like, so long as you are adhering to your total daily calorie intake goals and your macros. However, 2-3 meals are likely a good bet,” he wrote.

In his post he also answered frequently asked questions about intermittent fasting. For instance, many people are curious to know where IF should be followed every single day. “Personally, I like IF on a more daily basis, so I can build the habits necessary to stay consistent with the plan. However, it’s alright if you don’t follow IF every day. What matters most is calories in vs. calories out, not when you’re eating or not eating,” he wrote.

Another popular query on this fasting method is about the timing of workout. Weber says, “Workout as close to the start of your eating window as you can. If not, consider BCAAs or adjusting to non-fasting based meal timing strategy.”

Lastly, does IF guarantee fat loss? “Yes,” he says, adding, “However, you still need to be consuming fewer calories than you are burning each day to lose fat. IF might make this easier when dieting, so give it a shot and see.”

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First Published: Aug 09, 2018 09:01 IST