Everything You Need To Know: Intermittent Fasting

You may have heard about people talking about this new diet fad, but have no idea how it works. Well, we are here to help. Intermittent Fasting has been used for thousands of years and is now being newly adopted and updated to fit the fast-paced lifestyles of everyone from the every day working person to the bodybuilding pro. This guide will give you the 7 major types of Intermittent Fasting, as well as the benefits to each. So let's get started, but before we do remember, Be Better, Be Brave, and Be a Beast

Benefits to Intermittent Fasting

- Improves metabolic health

- Promotes weight loss

- Targets belly fat

- Shrinks your stomach/appetite

- Extends your lifespan

- Detoxification of the body

- Reduces inflammation

- Improves your digestive health

- Increases HGH levels

- Promotes a healthier brain

- Enhanced immunity

- Reduces blood pressure

- Can help reduce insulin resistance

- Reduces oxidative stress

- Benefits heart health

- Triggers Autophagy or Cellular Repair

- May help prevent cancer

- May help prevent Alzheimer's disease

- Improves Glucose Tolerance

- Enhances Muscular Growth

- Reduces leptin levels

- Increases Testosterone

- Improves Genetic Repair Mechanisms

- Increases Energy Levels

- Reduces Cravings

Rules for All Types of Fasting

*Disclaimer: Before attempting any type of Fasting, consult your doctor or dietician first. Fasting is only meant for healthy adults who are ages 18 or older. Not intended for those pregnant, nursing, or with any major health issues/risks*

What is allowed during fasting window:

- Water

- Coffee (with no additives)

- Caffeine Drinks (that contain no calories)

- Carbonated/Seltzer Water

- Pre-Workouts

- Creatine

- Green Tea

- Apple Cider Vinegar

- Lemon Juice

- Nicotine or Marijuana products

- BCAA's

- Zero calorie beverages

Possible Side Effects:

- Lower levels of energy

- Increased Hunger

- Headaches

- Feelings of grogginess, exhaustion, etc.

- Malnutrition

- Increased cravings

- Overeating

- Increased levels of stress

- Loss of muscle

Helpful Tips & Tricks:

- The first 3-5 days will be the hardest of the fast

- Refrain from eating junk food, processed food, or fast food during the eating window or you will not see results

- Keep yourself busy during the fasting window in order to stop thinking or even obsessing about food

- You will feel hungry at first, but that will fade

- Add caffeine into your lifestyle in order to combat lower energy levels

- Workout during your fasting window in order to take your mind off of it, as well as burning more of that stored fat

- Do not overeat during the eating window or you won't see any changes

- Refrain from cravings during the first couple days and they will become easier to resist

- Get a partner, buddy, friend, co-worker, or someone else to do it with you to make the process easier

- For the first couple days take it easy and refrain from highly strenuous and taxing activities in order to let your body adjust

- Increase your sleep

- Do not start your fast during high-stress situations

- Drink, drink, and drink more and more water to make you feel fuller

- Track your Calories

- Track your MacroNutrients (Carbs, Fats, Proteins)

- Track your vitamin intake/micronutrients

- Track your progress with photos, a scale, etc.

16/8 Fasting

- Have a 16 Hour Window of Fasting consistently (No Eating)

- 8 Hour Window in which you are allowed to eat

- Do not stuff all of your food into one giant meal

- Have 2-3 meals

- With or without snacks (based on preference)

5:2 Fasting

- Eat normally for 5 days of the week

- Restrict calorie intake to 500-600 calories for 2 days of the week

- No real Eating/Fasting Windows

Eat, Stop, Eat Fasting

- Eat normally for the entire week

- Fast for a 24-hour period either once or twice a week

Alternate Day Fasting

- Eat normally for half of the week (either 3 or 4 days)

- Fast for the other days of the week

- Fast every other day with either no calories, or restricting your calorie intake to 500 or less calories for those days

The Warrior Diet

- Fast all day (can eat small amounts of raw, unprocessed fruits/veggies)

- Eating Window at night with one large meal

- 4-hour Eating Window

- Stick to mainly unprocessed, clean foods

- Also referred to as "eating like the cavemen"

Convenient Fasting

- Skip 1 to 2 meals when it is convenient in your schedule, or you lack hunger

- Most convenient/natural/flexible method

Pre-Competition/Photoshoot/Event Fasting

- Fast for 2 to 3 days consistently prior to the event with only lighter foods

- Stick to veggies, fruits, and foods that will not make you look as flat or bloated

- Cut calorie intake by 25-50% to appear leaner & more muscular

- On the day of the event, or even the night prior, stop drinking water entirely, or reduce the amount significantly to cut water weight

Dry Fasting

Soft Dry Fasting:

- Do not eat or drink anything

- No water

- Refrain from exercise or very strenuous activities

- Can shower and brush teeth (allowed to be in contact with water)

Absolute Dry Fasting:

- Same rules apply except you must have no contact with water whatsoever (no showering, brushing teeth, etc.)