What Is Intermittent Fasting For Weight Loss?

weight loss scale

different body typesRegardless of what you may have heard or read in the media recently, there is simply no one way for everyone to lose weight. We are all different and thus have differing needs from our bodies. Some of us are athletic by nature and can handle any food at any time of day, whereas others, like me, look at food and it looks back and says, “Where would you like to wear me?”. Ugh! I have heard about a promising method to lose weight that has been around for a while called intermittent fasting, but what is intermittent fasting for weight loss?

weight loss scale

This article will focus on a weight loss method that I and my wife will be trying called intermittent fasting. I will briefly explain what it is and how it relates to weight loss. Then I will focus how I came to chose this method of weight loss and the rules involved to get the best results. Next, I will talk about weight training and intermediate fasting combo I will try. Then lastly, I will talk about mixing in some morning workouts or exercise.

Before I get started, I feel I should say that, I am in no way a doctor or medical professional and I am simply sharing my own understanding and my own plan for trying to become slowly slimmer.

Intermittent Fasting and Weight Loss

First, intermittent fasting is blocking out a time of the day that you will not eat anything containing calories or in the case of intermittent fasting, nothing that will cause an insulin spike in your body. Please understand, the purpose of doing this kind of dieting is to reduce the amount of insulin being produced in the body. I have come to learn that insulin is responsible for triggering your body to add and keep fat on the body and that is what we want to reduce.

slimming belly fat

In reducing the insulin production in our body, it allows our body to give up the fat stores and use them for energy. So by doing the fasting, we drastically slow the body from producing insulin over a long period and thus when we eat, the insulin spike is reduced to a short period and we aren’t storing our food on our body. Then as we go through our day, our body will continue to use our stored fat as energy whenever our body demands it.

Oh and one more additional benefit of intermittent fasting (this one is my favorite) is that it increases your growth hormone, which is good for anti-aging, fat shredding, building body mass and protecting muscles. That sounds like exactly what I need, not to get older, shred the fat, and hold onto muscle. Okay, maybe it won’t keep me from aging, but maybe I can at least look younger than the number and keep some muscle. If I can manage that, I’ll be happy.

How I Choose Intermittent Fasting?

time for changeI have chosen this method for my wife and I to lose weight because both of us seem to be sensitive to insulin spikes in our bodies and have been wearing our food for far too long. Its time we make a change! There was a time, back in my single days, where I had a second shift at work for over a year, and I would wake up late, go to work without eating breakfast or lunch, and then after work (10pm) have a bowl of curry or a rice burger, a chocolate bar, and a Coke. I know, not the greatest diet, but the interesting thing was that I had over the course of that year gone from 90 kg (~198 lbs) to 75 kg (~165 lbs).

For me, that was skinny. But then came wedding bliss and life, and a combination of changes and now I am back to where I had begun. It’s entirely my own fault. I accept the blame, but I am not going to accept the condition anymore. I am going back to my intermittent fasting.

Are there any Intermittent Fasting Rules?

Rules of fastingWith anything there are always rules. Intermittent fasting has some, but generally you are free to go at it how you want. For me, the rules are going to be:

  • Don’t eat for more than 4 hours a day
  • Avoid bread, pasta, potatoes, and other things that are high on the GI scale
  • Drink lots of water and coffee (Yes, coffee!!)
  • Make sure to get lots of vegetables into my meals
  • Start my meals with vegetables, then meat, then maybe some berries or oatmeal
  • Don’t overeat just because it is my time to eat. Simply a normal meal portion
  • Take a multivitamin to keep the organs healthy and minerals up
  • Weight myself regularly and make photo logs or video logs (stay tuned for YouTube updates) of my fasting results

Intermittent Fasting and Weight Training

fasting and weight trainingWeight training while doing this diet is something of a contentious debate. Some people say that you should not do weight training while doing fasting because your glycogen storage is already being depleted by the fast and if you add weight training then it will cause your body issues and it is unnecessary to weight train while in a fasted state.

I think differently and there are many people who share my opinion. I believe that if we are in a fasted state, that means our body needs to take fuel from our storage tank (my belly) to give me energy to do the workout. This is exactly what I am looking for. I feel it is necessary to add workouts or weight training to the intermittent fasting diet.

Since I am still in the early stages of the diet, I will most likely not race to start with true weight training until I have become accustomed to the diet first. Then, I will start some weight training and watch the fat fall to the floor…hopefully.

Better yet, I can skip the barbell all together and just use my own body weight and not risk hurting my joints and causing myself an injury. I found a program called Body-Weight BEAST that I will probably try out and see if it lives up to the hype. I do have concerns about hurting myself in gym, since I’m totally new to this.

Intermittent Fasting and Morning Workouts

morning fasted walkFor now, I will focus on keeping my 20 hour fasting and 4 hour eating schedule (there are other schedules I will talk about in another post) and add some morning workouts or add some daily walking goals to get me moving. I believe that when I do a morning workout, I will be at such a low glycemic state after having not eaten for a long time and having just slept, that my body will be in prime shape to use some of that stored energy. I am not going to super exert myself, as that is not the goal at this point, but I will get a little sweat on and show my jiggle who’s boss.

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The Challenge

intermittent fasting successI would like to challenge others out there reading this blog to consider starting intermittent fasting if you need to shed some unwanted fat. I know it is not the fast track plan and it may not be sexy and you probably won’t want to brag to your friends that you are starving yourself for 16-20 hours. It sounds crazy to say it like that, but it’s true. The crazier thing though is that once you start doing it, you will find that you have energy and you don’t need to eat that often and you will ask yourself, “What was I doing before? Was I nuts?” At least that is what my wife and I are asking ourselves.

building communityPlease bookmark this page and site. We are just getting started with this diet and with this blog and we would love to build a community around intermittent fasting and learn your stories. In the future, we will have more interactivity and have plans on a YouTube channel, if we can get the courage to be on camera.

That’s all for now. Watch for new posts soon!

What Is Intermittent Fasting For Weight Loss?
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Author: Ryan

I am the founder, head writer, and owner of this site and a few others. I have come to the conclusion that fast diets are not for me and that I should focus on making life changes that will lead me to be slowly slimmer. Thus, I started this site to talk about it. I love to be social, so comment and reply to posts. Thanks and enjoy my content!

8 thoughts on “What Is Intermittent Fasting For Weight Loss?

  1. Great article. I just counted my “eating” hours and I think you are on to something. If I added in my snacking I am over 4 hours. I will try limiting when I eat and see how it goes.


    1. Thanks for the comment Nate. Yes, start with limiting your eating hours and then start to decide the best way to give your body what it needs in terms of protein, carbs, fats, vitamins and minerals. Also, try and be aware of the calories you consume. The average male should consume between 2000-2500 calories a day based on age, height, etc. This includes all food and drink. So try not to fill your “eating” time with lots of high calorie junk food. You can do it.

  2. Hi Ryan

    Really interesting approach to weight loss. I have heard of intermittent fasting in fact I’ve tried fasting a day a week before. From a totally personal view I found that as long as I had a busy day I could do this but its those chill out days that I struggled with.Having said that i have no problem with not eating all day and then just a meal at night so this could be good for me.

    Keep up the good work look forward to seeing more posts.


    1. Thanks Sean! I am the same as you. I have no trouble not eating for most of the day if I am busy, but on the chill days it can certainly be difficult. What I have done is try to find a hobby on for those days so I stay busy or get more actual sleep on those days so the time passes. Always a struggle, but being aware of it helps to try and avoid it.

  3. I’ve heard about intermittent fasting a lot lately. At the office especially. I just get so hungry that I don’t know how I could be successful with this. When I was in college I used to just go to bed when I was so hungry, but that’s not something I can do anymore.
    Any ideas?

    1. I have found that planning meals for the center of the day makes it the easiest for most people. Particularly, people using the 16 hour fast, 8 hour eating window (https://slowlyslimmer.com/16-hour-intermittent-fasting-benefits/) are able to overcome this by eating between 11am and 7pm. In the morning, give yourself a little more sleep time, if possible, and have some coffee or tea to get going, then have a lunch (careful with calories) and sensible dinner around 6pm and then be done for the day. If you need snacks between meals, try berries as they are low in calories and high in fiber. You should be able to do this plan pretty easily. Try it for 3 days and see how you feel. It might be hard the first 3 days, but then you will realize it works and is something you can continue. Wishing you the best success.

  4. Great article and thanks for sharing.

    I am in the middle of doing the 5:2 diet and it is working but not as fast as I thought. Maybe I should try out this Intermittent fasting and see if it works.

    I have forwarded your post onto my girlfriend also as she is looking for different ways to lose weight.

    Thanks again and keep up the great work.


    1. The 5:2 diet is good so long as your 5 days are not too overindulgent. On your 2 days, eating 500 calories each day for 2 days gives you a deficit of around 3000 calories total, but if during your 5 days you eat 500 calories extra each day (2 snack bars or cookies) then for the week you only have a deficit of 500 calories and when there are 3,500 calories to a pound or 7,700 in a Kg, you really aren’t progressing too fast. I prefer intermittent fasting for this because, done right, you are giving your body ample opportunity to restrict calories and utilize stored fat and most of the time, losing weight without realizing its happening. Thanks for your comment.

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