How to Intermittent Fast and Why

Kyle Collinsworth

How to intermittent fast and why

The whole goal of intermittent fasting is to avoid eating late and give our body the best gap between dinner and breakfast. When we take a break from eating we reach into our body fat storage for energy. This will increase the chances of weight loss and better health. The absence of food also allows your body to focus on healing and recovery. Giving our body a break of always digesting food. Remember during Intermittent fasting you only consume water.

How to Intermittent fast

*If you’ve never intermittent fasted before start at level 1

Level 1

The 12 hour rule

This in my opinion is the easiest way to start intermittent fasting. From the time you ate dinner put a 12 hour gap until breakfast. Remember no food only water for the 12 hours. If you last ate at 8 p.m. don’t eat again until 8 a.m. This will give your body at least 12 hours to focus more on healing, repairing, removing toxins, and yes burning more fat.

Level 2

The 16 hour rule

*14-16 hour fast is a great daily lifestyle to follow

This is similar to the first level but a little more challenging because you don’t wake up and eat right away. If you last ate dinner at 6 p.m. you wouldn’t eat until 10 a.m. the next day. This is usually how we intermittent fast because it’s very effective and very doable for anyone to do! This level added to your daily routine is a powerful tool in losing weight and creating better health! Simply put; put 16 hours between dinner and breakfast. This rule eliminates eating late and early and allows your body more time to heal and burn fat!

Level 3

Eat two meals a day between 1-7 p.m. Eat between this time, but don’t just snack the whole time try and eat just two meals.

Level 4

One meal a day (this is not a daily routine thing)

Why intermittent fast?

  • Boosts weight loss
  • Increases energy
  • Improves function of cell, genes, and hormones
  • Improves digestion
  • Lowers insulin levels and risk of diabetes
  • Promotes longevity
  • Reduces inflammation in the body

Learn more here from Mark Sisson on the powers of intermittent fasting and how to do it in this video.

How to maximize your intermittent fast experience

  • Move more and sit less

The ideal way to double your weight loss is to walk with a brisk pace while you are at the end of your intermittent fast. A nice morning walk is a great tool and also a morning exercise while still fasting!

  • Reduce refined carbs

Try to eliminate the sugar, white bread, wheats, cereals, and pastas. Focus on eating mostly vegetables, grass-fed meats, and healthy fats. My 60, 20, 20 rule should help with this. On your plate 60% vegetables, 20% protein, and 20% healthy fats.

  • Drink Lots of water

Everyday try and drink half your body weight in ounces of water. If you weight 220 then drink around 110 ounces of water a day.

  • Walk after meals

During the periods of eating try to walk and move around after your meals. Doesn’t have to be a lot, but just move!

Your start to intermittent doesn’t have to be extreme and it doesn’t have to be about not eating food. Start at a level that’s comfortable for you and build from there. Remember we are doing this to improve our health so keep a positive association with intermittent fasting along the way! I would recommend starting with level 1 (12 hours) and building from there!

Try ending your intermittent fast with a daily green smoothie to really take your health to the next level! And if you really want to take take it to another level add a penny sized scoop of our grass-fed beef liver powder!


Worth Fitness

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