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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
Here’s how you can do intermittent fasting right.
Here’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.

 

🤔 Curious if Intermittent Fasting is right for you? - #IntermittentFasting ("𝙸𝙵" 𝚏𝚘𝚛 𝚜𝚑𝚘𝚛𝚝) is a 𝗺𝗲𝗮𝗹 𝘁𝗶𝗺𝗶𝗻𝗴 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 where you alternate between periods of 𝘧𝘢𝘴𝘵𝘪𝘯𝘨 and periods of 𝘯𝘰𝘯-𝘧𝘢𝘴𝘵𝘪𝘯𝘨 throughout the day. - The most common method of IF is the 𝟭𝟲:𝟴 𝗠𝗲𝘁𝗵𝗼𝗱, 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. - It’s important to note that IF is 𝙣𝙤𝙩 mandatory for fat loss. It’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 — calories + macros. - 𝐈𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐅𝐚𝐬𝐭𝐢𝐧𝐠 𝐅𝐀𝐐: - 𝙒𝙝𝙚𝙣 𝙙𝙤𝙞𝙣𝙜 𝙄𝙁, 𝙝𝙤𝙬 𝙢𝙖𝙣𝙮 𝙢𝙚𝙖𝙡𝙨 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙚𝙖𝙩 𝙥𝙚𝙧 𝙙𝙖𝙮? 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 is likely a good bet. - 𝘿𝙤 𝙄 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙙𝙤 𝙄𝙁 𝙚𝙫𝙚𝙧𝙮 𝙨𝙞𝙣𝙜𝙡𝙚 𝙙𝙖𝙮, 𝙤𝙧 𝙟𝙪𝙨𝙩 𝙨𝙤𝙢𝙚𝙩𝙞𝙢𝙚𝙨? 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. - 𝙒𝙝𝙖𝙩 𝙞𝙛 𝙄 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙞𝙣 𝙩𝙝𝙚 𝙢𝙤𝙧𝙣𝙞𝙣𝙜 𝙙𝙪𝙧𝙞𝙣𝙜 𝙢𝙮 𝙛𝙖𝙨𝙩𝙞𝙣𝙜 𝙬𝙞𝙣𝙙𝙤𝙬? 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. - 𝙄𝙨 𝙄𝙁 𝙜𝙤𝙤𝙙 𝙛𝙤𝙧 𝙛𝙖𝙩 𝙡𝙤𝙨𝙨? 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! - 𝙄 𝙝𝙖𝙫𝙚 𝙖𝙣𝙤𝙩𝙝𝙚𝙧 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙙𝙞𝙙𝙣'𝙩 𝙖𝙣𝙨𝙬𝙚𝙧. Awesome! Ask it below!👇🏼 - #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.”

Follow @htlifeandstyle for more

First Published: Aug 09, 2018 09:01 IST

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