Intermittent Fasting, Answering the FAQs
Let's get the facts right first,
Intermittent fasting is not magic, it is simply another way to create a caloric defect. No diet will ever change the law of thermodynamics (calories in vs calories out).
Buuuut it does fit a lot of peoples lifestyles and has created many healthy balanced habits within a large population of individuals.
What is Intermittent fasting ?
Intermittent fasting is a diet that consists of fasting (not consuming calories) for 16 hours of the day and eating for an hour block. The most common and recommended time frame would be eating from 12AM-8PM and fasting or sleeping for the other hours of the day. Something like the diagram below.
Is Intermittent fasting good for losing fat ?
As a coach this is a very common question i get asked, not just about this diet but all diets. All diets are good, the goal is to find a diet that you can adhere to. A diet that fits your lifestyle and really just doesn't feel like a "diet" at all. In saying that the diet itself can benefit weight loss primarily because it is simply reducing the window in which you are consuming food, therefore it is reducing the chance of overeating and putting you in a caloric surplus. Intermittent fasting is very good at doing that so it would definitely be a diet to look into for weight loss, especially if yo are someone who struggles to eat breakfast for whatever reason.
Is Intermittent fasting good for gaining muscle?
No, Now when i say NO it is definitely possible to build muscle while following an intermittent fasting protocol because it is far from optimal. As mentioned above you are simply reducing your total time to consume food, and consuming food primarily protein is essential for protein synthesis the processes of building and repairing muscle tissue. To be gaining muscle you ideally want t be consuming plentiful amounts of food to maximise your training performance and your recovery to make sure you are getting the most out of every workout.
What do i eat in my 8 hour block?
I would recommend eating clean wholefoods, meat and veg, meat and salad etc with major carb sources from grains and fruit.
The diet is designed as an 8 hour binge and i would recommend something along the lines of 2 small-medium meals and 1 large meal within the 8 hour block. You can calculate your personal BMR and total daily energy expenditure and then ensure your meals within the 8 hour block do not exceed this for weight loss orientated goals.
Or you can have a coach at pinnacle performance guide you through
Check out some other meal ideas here
Can i have BCAAs while fasting?
Yes, Check out all the BCCA products we stock HERE
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