The #1 Intermittent Fasting Method for Fat Loss

[00:03] incredible that I've been talking about it on YouTube since 2015 back when it was a sin to skip meals back then almost everyone looked down at fasting because it was supposed to drastically slow down your metabolism cause crazy muscle loss

[00:16] and there's no way you can possibly have a good workout on an empty stomach right well we now know all of these statements are untrue in fact it turns out simply not eating is actually a very effective strategy to reduce calories and in turn

[00:28] but today I don't want to just talk about the benefits of intermittent fasting instead I want to give you guys the best intermittent fasting plan to weeks and by the end of this video you'll know exactly how to structure the

[00:42] perfect plan for yourself for free so first the beauty of intermittent fasting lies in its flexibility this means there are many ways that you can fast and the best plan for you is going to depend on well you of course your preferences for

[00:55] everything from meal sizes to how well you deal with Hunger when skipping meals to what times of the day you crave food more or less all of these factors determine the perfect structure for you for example for myself my two favorite

[01:07] fasting protocols that I've been following for years are The Warrior Diet and omad otherwise known as the one meal a day diet to briefly explain each of these The Warrior Diet is based on the supposed eating patterns of ancient

[01:19] warriors the reason why I say supposed is because no one actually knows exactly how ancient warriors ate so a lot of it is based on how we believe hunters and gatherers would act when fa with periods of limited food availability no

[01:32] prior hunts and very limited agricultural skills so The Warrior Diet involves undereating for a large portion of the day by not eating unlike what most people think you can actually become significantly more productive

[01:46] because you won't have the same fluctuations in your blood sugar that meals there's a theory that having an empty stomach throughout the day helps you focus and be more productive because during prehistoric times that boo boost

[02:00] and focus would help us hunt and catch prey so that we could ultimately eat fill our stomachs and then rest and digest this is why another one of the feasting period that you'll have at night you get to eat very large

[02:13] satisfying meals but the catch is that you only have a 4-Hour window at the end of the day you should be fasting which drinking calorie-free drinks like water unsweetened tea and black coffee The

[02:26] Warrior Diet also highly encourages you to eat whole nutrient and dense foods during the 4-Hour feasting period this includes lean proteins vegetables fruits whole grains and healthy fats meanwhile it excludes processed and refined Foods

[02:39] since Whole nutrient-dense Foods are naturally very filling while also containing a very low amount of calories per gram of food it's easy to see how this type of plan without even counting them if you're eating real single

[02:52] ingredient foods and avoiding processed foods high in sugar and oil it's almost impossible to overeat before your stomach can't take any more more within a 4-Hour period it's a very similar story with omad with the major

[03:04] difference being instead of a 4-Hour feeding window you only have 1 hour to eat all your food for the day this 100% limits you to only one meal a day and even though I have many days where 1 hour is more than enough time to fill my

[03:16] stomach and be done eating I never punish myself if I want more time and need to switch into more of a 4-Hour Warrior Diet eating structure that's is supposed to be flexible if I'm sitting there looking at the over and

[03:30] over again trying to stuff as much food in my stomach as possible before my 1 hour is up not only is it not enjoyable not only can it lead to binge eating as much as you can within that hour but it can also create a sort of eating

[03:42] it's not a big deal if you want to take some more this is why I put omad in The Warrior Diet under one umbrella another intermittent fasting plan is to stop worrying about the exact hour or the

[03:57] clock in general if you start eating at 8:00 p.m. p.m. and go back to fasting at 12:00 a.m. one day meanwhile the next day you start eating at 10: p.m. and go back to fasting at 2:00 a.m. it's not going to really matter same thing if one

[04:09] day you accidentally have a 5-hour feeding window because you had an apple 30 minutes past your 4-Hour feeding time frame don't sweat these tiny issues because ultimately all of these plans work or don't work based on calories in

[04:22] and calories out it should be a stress-free process where you're not even looking at the clock otherwise you're creating a sort of OCD trust me the exact hour that you start and break your fast doesn't matter nearly as much

[04:34] as the foods and the total calories that you're eating within your feeding window just to drive this point home imagine you're following omat so you're limiting yourself to only eating food within a 1H hour time frame and after going all day

[04:46] without food you find yourself with three small little pints of hogendas ice me say it's very easy to eat all three after a whole day of no food and on after a whole day of no food and on average each pint has 850 calories guess

[04:59] what you you just had over 2500 unfilling calories in the form of sugar to do the same with let's say rotisserie chicken within 4 hours instead of just 1 hour it's just not happening and an entire rotisserie chicken contains only

[05:13] about 1,300 calories it has tons of filling protein and you probably won't be able to eat the entire thing within 4 hours even if you try really hard so don't obsess about the clock focus on following your preset fast like 20 hours

[05:25] of no food for example and then focus on eating Whole Foods until you're full then go back to fasting I guarantee you'll lose tons of fat this way without all the mental stress that comes with pointless meal timing so before we move

[05:37] on to other fasting structures there are a few disadvantages with omad and The Warrior Diet that might make these plans a bad fit for you first of all even the day you pay for it by eating nothing for a whole 20 to 23 hours beforehand

[05:52] a long length of time without food with that said no one is great at fasting on day one your body needs time to to adapt to a new eating pattern so you'll have certain hormones like grin that will be released during your normal eating times

[06:05] like breakfast lunch and dinner and these hormones will make you feel very hungry until you adapt for example in the beginning I would get very hungry but now after years of eating this way you can't force me to have breakfast or

[06:17] lunch I truly feel completely full and I'm almost repulsed by food during the day and during the afternoon because my body has adapted over a long time frame to My fasting and eating schedule these aren't just mental adap ations their

[06:30] changes on a hormonal and even cellular level so give your body at least a week to adapt a little before throwing in the towel another similar issue has to do tired in the beginning from skipping meals not only will this go away but you

[06:43] can actually experience improved energy levels as your body adapts the last major issue is binge eating some people are significantly more prone to eating eaten all day long the workaround to

[06:55] access junk food in your house because while you're cooking your meal you can easily graze on hundreds if not thousands of calories from even healthy yet high calorie snacks like nuts second of all you want to have already prepped

[07:09] meals ready to go or food that you can prep very quickly like frozen vegetables that you can throw in the microwave always break your fast with an actual meal that contains Vegetables and protein to highly reduce the chances of

[07:21] feeling some of that healthy food in your stomach your mind will lag behind a little but soon afterwards it'll stop in incessantly suggesting all those junk reality you just need to satisfy that hunger so even though I refer to The

[07:36] Warrior Diet as the number one intermittent fasting plan for fat loss you might benefit more from a regular 16-hour fast combined with an 8h hour feeding window this usually involves simply skipping breakfast eating your

[07:48] first meal around lunchtime and then a second meal for dinner again the key to timing of your meals but rather the content of your meals during your Tim restricted eating window this 168 fasting protocol allows you to still eat

[08:03] eating four five or six meals a day but at the same time it doesn't make you fast for as long and many people do much better breaking their meals up a little more than what The Warrior Diet or omad allows another two fasting protocols

[08:16] that I see implemented less often includes the 52 diet and the alternate day fast the 5-2 diet allows you to eat regularly 5 days of the week and then you eat close to nothing on the other two non-consecutive days of the week you

[08:28] can eat a small small amount on those days but no more than 500 to 600 calories I'm personally not a big fan of this one because two full days of fasting may not be enough to make up for 5 days of going all out eating whatever

[08:40] much more sense with this kind of approach you eat regularly one day until day you don't eat at all or you eat a very small amount of calories even though this will work much better than a 52 plan at reducing your total weekly

[08:55] caloric intake it can be difficult for your body to adapt to this eating pattern since you're becoming accustomed to eating breakfast lunch and dinner then the next day you're skipping all of them so it's hard to get into a rhythm

[09:08] with this type of plan the last main fasting protocol is extended fasting which typically involves fasting for 24 hours or longer this is when you're going to bed with an empty stomach for 1 2 or 3 days any more than that you're

[09:21] starting to risk muscle loss but there are people that choose to go longer this type of fasting should primarily be done for the health benefits like a aagy for essentially clean out and feed on dysfunctional cells and bacteria found

[09:35] should not be used as a sustainable approach to Fat Loss because for most people including myself it's not sustainable on a consistent basis so really the three fasting protocols I recommend you use for fat loss are

[09:48] either 68 intermittent fasting The Warrior Diet which is 24 or omad which is 231 out of the three I found the warrior die to be the best plan because it aligns with my preferences of having a big meal at the end of the day not

[10:01] the entire rest of the day boosting my productivity from a lack of blood sugar swings and as long as I eat real food which we all know what real food is I don't have to count calories with all that said I want to quickly show you how

[10:14] to structure your fasting plan regardless of which of these three you choose if you want to incorporate a lot more processed foods junk foods and Foods full of refined sugars like ice cream I also have days where I approach

[10:26] my diet this way and I eat things like pizza ice cream you name it while still staying lean this is how you do it first of all ice cream pizza all these things have to come second to hitting your daily protein Target which should be at

[10:39] least 7 gr of protein per pound of body weight every day to ensure you're hitting your protein Target unless you're highly experienced it's a great idea to track your calories and macros with an app like my fitness pal or the

[10:51] carbon app these apps will give you a daily calorie and macro Target to maintain a calorie deficit and lose fat so so once you meet your daily protein intake you can then tack on the junk foods like ice cream and pizza and

[11:04] whatnot afterward but it's very important that you track these foods and ensure that you're staying under your daily calorie intake because like I mentioned just a pint of ice cream can have 850 calories now if you slightly

[11:17] exceed by a couple hundred calories one day again no stress it's no big deal you following day because fat loss is about totals over time not just on a day-to-day basis so this method would allow you to incorporate a lot more junk

[11:30] food in an If It Fits your Macros type of portion control within an intermittent fasting eating pattern if you don't want to count calories it's that you'll only find on the outside aisles of your grocery store while

[11:43] prioritizing protein and it'll be very unlikely that you're not in a calorie deficit at the end of the day either way I recommend that your default is this sticking primarily to whole healthy single ingredient food sources and then

[11:55] where you eat Jung to make your plan more more sustainable this is simply better from a health perspective but that about wraps it up for today I really hope this video helped you out I'm also going to link multiple videos

[12:08] Macros and calories for your intermittent fasting plan if you've subscribe to the channel and also if and error that typically comes with finding the perfect right diet plan try

[12:22] meal plan for you based on your preferences and you'll also get a full 42-day workout plan and a coach to guide you through the entire process to find transformation program just click the link in the description below or you can

[12:37] head straight on over to my website atg gravity transformation.com I'll see you gravity transformation.com I'll see you guys