How to Use Intermittent Fasting for Fat Loss

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Fasting is used in a variety of durations and intensities all over the world for cultural, spiritual, health related and practical purposes. When fasting for fat loss, perform it in an intermittent style. An intermittent fast for fat loss is a short break from food and beverages that contain calories. These fasts can safely last from 14 to 36 hours, according to nutrition experts Brad Pilon and Martin Berkhan. These claims are backed by groundbreaking research ongoing since 2001.

  • Read about different styles of intermittent fasting before determining which is right for you. Methods of intermittent fasting include the 14 to 16-hour fast approach promoted by Martin Berkhan, the 24-hour approach promoted by Brad Pilon, or the 36-hour approach that may be safely navigated after experience with shorter fasts.

  • Cut out one meal, such as breakfast or dinner, to test your tolerance for fasting. Brad Pilon, author of “Eat Stop Eat”, notes that you may feel hungry, anxious and even angry on your first fast. He attributes this more to social and emotional factors than actual hunger.

  • Cut out one meal and all morning and afternoon snacks when you have successfully endured skipping one meal.

  • Perform a 14 to 16-hour fast when you successfully cut out early morning and afternoon habitual eating. Arrange this fast in a way that suits your taste. For example, if you stop eating at 9 pm the night before, fast until 1 pm the next day. If you stop eating at 12 am the night before, fast until 4 pm the next day. Martin Berkhan writes that cutting out breakfast and lunch to then eat dinner caters to social and emotional eating patterns. The average person tends to enjoy going to bed full, and can more easily skip early meals.

  • Perform a 24-hour fast if you completed your 14 to 16-hour fast with relative ease. Arrange your 24-hour fast in a way that suits your taste. If you stop eating at 2 pm, fast until 2 pm the next day. If you stop eating at 6 pm, fast until 6 pm the next day. With intermittent fasting, you are never going a day without food.

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