Pizza, French fries, burgers, alcoholic drinks, soft drinks, ice cream, cookies, chocolate and other candy. I bet that you like more than one of the things just named. And you probably think you can’t eat or drink any of these things when you’re dieting, but let me enlighten you.
The way I eat and teach my clients to eat is very different of the mainstream dieting methods and ideas. Here is the number one thing, this will transform your eating patterns and set you up for success, it is called Intermittent Fasting (IF). There are a lot of diets build around this principle like The Warrior diet, Leangains, Eat Stop Eat and UpDayDownDay. They all have various timetables and restricted foods but it basically means you fast for a longer period each day and eat the remaining hours. For me personally I found that fasting eighteen hours and eating the other six to eight works best. Now I don’t follow any of these diets myself but I use bits and pieces of a few diets which I find the most effective and enjoyable.
What to eat
So what should you eat? I wouldn’t recommend going to McDonalds and Burger King every day, the Pizza hut isn’t a great choice either but there are no foods you are not allowed to eat. For what to eat I look to the If It Fits Your Macros (IIFYM) principle. Which means nothing less than eat whatever you want! When you start a new meal plan or diet you set up your daily/weekly macro and calorie goals. And as long as the foods you pick get you to those macros, it doesn’t matter if you eat ice cream or pizza. As I said you can eat what you want in moderation, don’t overdo it and try to stick to healthy choices and whole foods most of the time.
When to eat
Now comes the fun part, you know what to eat but when to eat is the core idea of IF and it will bring you so much more benefits in comparison to ordinary eating habits and eating breakfast. I personally haven’t eaten breakfast in over two years now and I wouldn’t go back, I wish I knew about this a long time ago. The “rules” for the eating window and such are below:
- Fast sixteen to eighteen hours a day
- Consume all your calories in the other six to eight
- In the fast drink water, tea or black coffee
- Eat two or three big meals during the feeding window
That’s it, quite simple isn’t it?! As I said I personally skip breakfast, so my eating/feeding window starts at noon and ends around 8 o’clock in the evening. Some days I might deviate from the window, for example when I’m at a party I will still have some snacks after 8 but as long it doesn’t happen on a regular basis and as long as you stick to the rules the rest of the time you’ll be fine.
Read on for an example day, also you might wonder what I eat everyday so here are some example meals:
- Wake up at 6:30
- First meal at 12:00
- Snack at 15:00
- Second meal at 18:00
- Snack at 20:00
- To bed at 23:00
Meal 1: Four whole eggs, ten bacon strips, three slices of bread and a glass of milk. Good for 900 kcal and 40 grams of protein.
Meal 2: Pound of pork tenderloin, pan fried potatoes and half a pound of veggies. For a total of 1500 kcal and a satisfying 100 grams of protein.
Pros and cons
Now here are some of the benefits I found, for starters you have more time since you only eat two big meals, you wake up feeling ready and energetic, my acne cleared up, during the fast you can focus better and I am actually stronger while fasting that’s why I always work out during a fasted state and last but not least I walk around with a six pack year round! Those are just my experiences but here are some scientific facts about fasting: higher insulin sensitivity, better cholesterol, HGH and testosterone levels, in animals they have even found evidence that it reduced some forms of cancer and that it might improve cardiovascular and neurological systems.
The only cons I have found are loss of energy and being very hungry. This only happens during the first week because your body has to adapt to it. Another con might be that people call you crazy because they cannot imagine skipping breakfast. And lastly, when I’m caught up working on something I really enjoy during the fasted state, I might even skip lunch. This results in 1000 calorie deficits some days, which is not beneficial for me and anyone with a fast metabolism. You only have to eat two big meals, so make sure you don’t skip those and fail to hit your daily macros.
I have a really high metabolism that’s why I sometimes consume up to 5000 kcal a day. Usually it’s more like 3000-3500 kcal to maintain my weight. However with a slow metabolism you will still be able to eat big meals for lunch and dinner.
If you have any questions feel free to leave a comment or send me an e-mail. Have a good week everyone!