In this respect, it is not a “diet” in the conventional sense. Intermittent Fasting is more accurately described as an “eating pattern.”
And it will change the way you think about gaining and losing weight forever.
For men, in particular, the major benefits of Intermittent Fasting (“IF”) are it primarily burns belly fat and back fat.
Lemme repeat that: IF burns belly and back fats (including your love handles and sexy muffin tops) first when done correctly. And because fat and weight loss is targeted, your muscle gains in the gym will not be lost by employing IF.
With that said, say you have an upcoming event where you know the cook throws down in the kitchen. You know you’re gonna eat everything yet you don’t want to unravel your efforts to be healthy altogether.
Here are two Intermittent Fasting methods to choose from:
Method #1 – The 16/8. Beginning at least 2 days before the party (Thursday for a Saturday party), you breakfast that morning, eating your first meal at noon and your last meal no later than 8 pm.
Then the following morning, you skip breakfast again, eating your meals between noon and 8pm. You can easily adjust your start and stop times to a few hours earlier or later to suit your schedule, but the point is fasting for 16 hours (sleeping, then skipping breakfast), then confine all your eating to an 8-hour window, at least 2 days ahead of the chowdown-a-thon.
Done correctly, you’ll maintain your current weight at the very least. It’s also very likely you’ll drop actual fat weight by the time you hit the party making for a truly a guilt-free night.
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.
Taking supplements is generally allowed while fasting, as long as there are no calories in them.
Method #2 – The 5:2. This works best if you like breakfast or you’re not so into timing meals. The 5:2 method has you pick 2 non-consecutive days a week (Mon & Wed) wherein you eat a total of 600 calories for the day (Women only get 500 per day). You’d be surprised what you can eat on a 600 calorie day.
Example (using MyFitnessPal app)
- Black Coffee/Tea = 0 Cals
- 1 tsp (single packet) of Sugar in the Raw = 20 cals
- 1 tbsp half-n-half = 20 cals
- 2 extra large hard boiled eggs with any dry spices/seasoning & 1.5 cup baby spinach= 170 cals
- 1 can Trader Joes Smoked Trout (drained) w/1tsp mayo (any spice or herb) with 1 cup wile arugula = 145 cals
- 3 oz grilled salmon fillet & 2 cups steamed broccoli with lemon (and any spice/herb) = 171
- 1 tbsp balsamic vinaigrette salad dressing = 70 cals (you really don’t need more than that)
Total calories = 596
When you think about it, our hunter-gatherer ancestors didn’t have supermarkets, refrigerators or food available year-round. Sometimes we couldn’t find anything to eat, and our bodies evolved to be able to function without food for extended periods of time.
Sometimes we couldn’t find anything to eat, and our bodies evolved to be able to function without food for extended periods of time.
Humans have actually been fasting throughout evolution. Sometimes it was done because no food was available, and it has also been a part of major religions, including Islam, Christianity and Buddhism.
You already do a “fast” every day, while you’re asleep. Intermittent fasting can be as simple as extending that fast a little longer.
Test out one of the Intermittent Fasting methods above
Best ways to win at being more healthy when you're over 40 and not really in the mood.