I had a great talk the other day with my friend Dr Abrar Husain.
He is a family practice physician and specializes in weight loss for his clients.
He has helped some of his clients lose up to 300+ lbs! He knows a thing or two about diet and nutrition.
A topic I’ve been interested in learning more about has been intermittent fasting.
It’s one of the primary ways movie stars cut up for their superhero roles.
Some of the benefits of intermittent fasting:
Lose body fat percentage
Use fat as fuel
Look better faster
We go into it here on this video (key takeaways from the video are below).
Key takeaways from video:
Beginners should start with 16 hour fast 8 hour eating window.
Generally stop eating 9pm although you can structure the times however works best for you.
The next level of IF (intermittent fasting) would be 20/4. 20 hours fasting, 4 hour eating window.
Sleep time counts as fasting.
Water and coffee are ok during the fast.
Avoid sugar as it sugar spikes insulin which causes you to absorb fat.
Workout before you break your fast. Heavier weights or cardio 30 min in target HR (heart rate) zone. Causes you to go into gluconeogenesis where your body produces more energy from liver, using fat as energy source.
During the eating window stay low carbohydrate intake.
If you want to put on muscle mass eat 1 gram protein per pound of body weight within the eating window.
Make it a lifestyle. Dr. Abrar does it 3-4 times a week.
If you want to connect with Dr Abrar you can via his LinkedIn
As with anything I suggest you experiment for yourself and see if it works for you. Set up a timeline on when and how long you will try it out and measure the results.
Have you tried intermittent fasting before? If you haven’t are you going to give it a shot?