Intermittent fasting are one of the most popular eating strategies to lose weight fast. Discover how these 3 Easy Intermittent Fasting Tricks To Burn Fat Faster.
In this article you’ll discover the top 5 ways that will allow you to burn fat faster than anything else you may have tried.
If you’ve already tried intermittent fasting and you did it correctly you’ve probably already noticed some great weight loss results.
You probably lost some body fat, maybe lost a few pounds off the scale, and you’ve become more productive in the process…. which is all great.
What if I told you that you could double or even triple your results WITHOUT spending more time in the gym or in the kitchen?
Would you believe me?
Well today that’s exactly what I’m going to show you using these 5 intermittent fasting tricks so let’s get started with the very first trick.
Whats Is Intermittent Fasting?
In really simple terms its basically restricting yourself from eating at certain times.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
Intermittent fasting can be in different ways you can
- Skip breakfast and just eat lunch & dinner
- Skip lunch and just eat Breakfast and dinner
- Skip dinner and just eat breakfast and dinner
- Skip breakfast and lunch and just eat dinner
Hope you get my point it simply means you restrict you self from eating at certain period of the day.
You can restrict yourself in terms of time as well like
Don’t eat from 6 am to -12pm
Eat from 1pm-6pm
Other Popular methods
The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
So you can choose which way you want to use Intermittent Fasting as per your life style.
To know more about how to do Intermittent Fasting and what to eat then you can read the below post
- How Intermittent Fasting Can Help You Lose Weight-The Ultimate Beginner’s Guide
- How Yavar Power does intermittent fasting ?
Tip #1 How To Break Your Fast The Right Way
When you break your fast, during your feeding window you want to stick to foods that don’t spike your blood sugar, and more importantly don’t spike your insulin levels and those two things aren’t always the same.
As many of you already know one of the major benefits of fasting is that it’ll allow you to lower your insulin levels.
Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body.
Your body will also stop burning fat when insulin levels are elevated.
Basically it’s impossible to burn fat in the presence of insulin.
When you fast you’re not just looking to lower calories by not eating, (even though fasting will definitely do this) the main goal of fasting for fat loss is to decrease insulin levels and there really is no better solution for doing just that.
When you simply don’t eat your bodies insulin levels are naturally at their lowest.
However, what most people don’t realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it.
So if you want to burn fat at the fastest rate, the goal has to be that you keep your insulin levels low even after breaking your fast.
We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts.
First let’s get the obvious one out of the way…. sweets, processed foods and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients.
So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods.
Most of these foods you’ll find by sticking to the outside aisles of your local grocery store while avoiding the inner aisles where all the processed foods are.
Next you have to know that carbohydrates have the biggest impact on your insulin levels.
Certain types of dairy have equally as big of an impact, protein has a moderate impact and fat has the smallest impact.
By not overindulging in carbohydrates and dairy after breaking your fast you’ll already be way ahead of the game.
Since fasting is supposed to be a flexible dieting structure, I don’t want you to restrict your carbs or dairy to nothing.
The trick is that when you break your fast try to consume a large serving of vegetables so that it will fill your stomach up and take the edge off your hunger.
Then move on to your protein and fat sources.
If you’re still hungry after all that you can move on to some dairy or more fat. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it.
Let’s move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over.
Tip #2 Keto-Fasting
Keto fasting is a combination of the ketogenic diet and fasting.
This will make your diet a little less flexible because you will have to adhere to a certain macronutrient split, but it’s an incredibly effective way to speed up the amount of fat lost from fasting.
If you are looking for something new and cutting edge to help you lose a lot of fat in a short amount of time, I would suggest you to sign up for my online coaching
Anyway…with keto fasting you would start by setting up a regular intermittent fasting and feeding window.
A common example would be to break your fast at 1 o clock and then switch back to fasting at 9 o clock.
During that 8 hour feeding window, you’ll actually want to keep your carbohydrate consumption under only 5 percent of your total daily caloric intake. This means no grains, no starchy veggies.
You’ll also want to keep your protein intake right around 15 to 20 percent of your daily intake because to much protein will turn into glucose and spike insulin.
Keep in mind that you don’t have to follow a keto dieting structure all the time to experience faster fat
The combination of the ketogenic diet with intermittent fasting is one of the most effective ways to lower insulin levels and burn fat faster than anything else.
This leads us up to the third tip which is to extend the length of your fast.
Tip #3 Longer Fasting Periods
Since fasting is the absolute fastest way to lower insulin levels and burn fat for energy, the longer we stay in a fasted state the more fat you’ll burn
Once we get used to the shorter term intermittent fasting protocols try to work your way up to more of an extended fast lasting 24 to 48 hours.
I currently fast up to 20 hours everyday but I didn’t start out that way. You want to commit to shorter periods before extending the fasting periods.
As an example you would try to go from having a regular 8 hour feeding window to only a 4 hour feeding window then move on to only eating one meal a day (known as OMAD) at the same time every day.
Finally, you would try to do an extended fast where you would not eat anything for 36 to 48 hours.
I know that this may sound very difficult but I can say from experience that by working your way into it, it can be a lot easier than it looks.
You may not even realize but as you get used to longer periods of fasting, it’ll actually “blunt” your hunger and act as an appetite suppressant.
Longer periods of fasting like this will create a much larger calorie deficit for the entire week and as I already said, insulin will be at its lowest point allowing for maximum fat burning.
Why Fasting Is Good For You
If you could put the mental, physical, and spiritual benefits of fasting in a pill, you would make billions. The many benefits of fasting include:
- Promoting human growth hormone production, which helps your body burn fat, build muscle, and slow the aging process.
- Normalizing insulin sensitivity, which prevents chronic diseases like diabetes, heart disease, and even cancer.
- Regulating ghrelin levels, also known as “the hunger hormone.”
- Decreasing triglyceride levels.
- Reducing inflammation and free radical damage.
How To Beat False Hunger
True hunger is generally experienced in the body and brain, not in the stomach. If you get light-headed or weak, or your workout suffers, you’re probably fasting too much.
It may take some practice, but once you reconnect with the feeling of true hunger, you can follow your body’s lead and eat whenever the feeling strikes.
Whenever you get hungry, ask yourself:
- Am I thirsty? Drink water and cravings may subside.
- Have I had my fill of greens and fiber today? Go for a salad, veggies, or a green smoothie.
- Am I emotional or bored? Wait twenty minutes, go for a walk, or exercise.
- Did I drink alcohol recently? Your body is probably tricking you into thinking you’re hungry because your insulin is out of whack.
- Have I eaten my fill of protein today? Grab some.
- Did I eat sugar, grains, fried food, or other “carbage”? Your insulin and blood sugar are unstable. You probably don’t need more food. Wait it out.
- Have I exercised today? Try it and you might find you’re not hungry anymore.
- Am I fasting too much? Go ahead and eat. Bonus if you make raw green veggies the first thing to hit your belly.
Who Shouldn’t Use Intermittent Fasting
There are certain circumstances under which intermittent fasting isn’t ideal or shouldn’t be used. While it is an effective tool, everyone’s biochemistry is different and can vary at different stages or times in your life.
You should NOT use intermittent fasting if you are:
- Suffering from adrenal fatigue. Adrenal fatigue can occur when you are under a lot of intense stress, have suffered an infection or illness, or are severely sleep-deprived. Adrenal fatigue makes you very tired, and it affects the way you metabolize your food.
- Pregnant or nursing. To sustain the increased caloric needs of growing baby and/or milk production, you should be eating regularly.
- Have or are recovering from an eating disorder. It’s important to have and maintain a healthy relationship with food. If you have an eating disorder, please seek professional help. If you are recovering from an eating disorder or have struggled with eating disorders in the past, please do not use intermittent fasting as a weight-loss tool.
- Are a child. Children are growing while they sleep and need a good quality breakfast to replenish their spent energy. An ideal should not include fruit juice or grains, but rather protein and vegetables like a Green Monster Frittata or boiled eggs, meat, and vegetables.
- Consult your healthcare professional prior to beginning a fast if you have any condition you are concerned will be negatively affected by a change in diet.
Because of the female hormone cycle, intermittent fasting may not be as effective for some women. However, other women find it to be an incredibly useful tool either on a regular basis or during specific times when they want to tone up quickly.
Conclusion On 3 Easy Intermittent Fasting Tricks To Burn Fat Faster
Intermittent fasting is one of the ways to lose fat.
Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.
Give it a try yourself and let me know what you think in the comments section below.
Also if you’re looking for a full training plan for how to maximize fat loss ( getting ripped to shreds)… sign up for my online Coaching.
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.