This article examines four popular Intermittent Fasting protocols.
1) Feast / Fast – Very simple, one day a week is a cheat day where you intentionally overeat whatever you want, then you don’t eat anything for one full day.
2) 24 hour fast, AKA Eat-Stop-Eat – Dieters usually take a whole day off from eating, usually 2-3 times per week.
These first two may seem very similar, but in Feast / Fast, your fast day lasts from you final meal on Sunday, all the way through to your first meal Tuesday morning, meaning most likely a 36 hour fast. The 24 hour Fast would be something like dinner Monday to dinner Tuesday, aka 24 hours.
3) The Warrior Diet, AKA The 20 hour fast – Patterened after ancient warriors who would not eat at all during the day, then have a massive dinner. The Warrior Diet is a 20 hour fast, followed by a 4 hour feeding window.
4) 16/8 Fasting, AKA Lean Gains – Just like above, except the fast is 16 hours, followed by an 8 hour window. I’ve personally used this one for a long time and found it very easy to follow. However, I didn’t experience tremendous body composition gains as is usually touted by cult followers of Lean Gains. That being said, many of my clients have had a lot of success using this pattern of eating, primarily as it concerns weight loss.
Fasting is a very simple concept. As written in the article, “For example, if you generally eat 2,000 calories every day, that’s 14,000 calories over the course of a week. If you remove two of those days, you’re eating 4,000 calories less. Without any other changes to your lifestyle, you’d be on pace for over a pound of fat per week. Even if you “compensate” and eat a little more on the days you’re not fasting, you are still going to wind up with a fairly substantial caloric deficit. Add in some exercise, and it’s not hard to see consistent weight loss.”
Besides the caloric benefit, the positives of fasting are quite immense.
1) Hormonally, you don’t elevate insulin chronically by eating, which can help reduce bodyfat.
2) Again hormonally, while fasting Growth Hormone is secreted. That’s a fat ass kicker. We want more of that.
3) If you’re not eating, there’s far more hours in the day to do things like click through Amazon on this site to buy yourself motivational presents.
– See more at: http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/#sthash.km66oO0F.dpuf