Intermittent fasting is a feeding schedule that allows your body time to reduce insulin in the body and burn more fat. This means ideally two meals a day and NO SNACKS. Why? Because every time you eat you raise insulin which is the key hormone that makes you gain weight and prevents you from losing weight.
If you were to ask me out of all the things that help people lose weight,
▪ Is it counting calories?
▪ Is it eating fat?
▪ Is it eating less protein?
▪ Taking a mineral or vitamin?
Actually it is none of these. It is avoiding INSULIN.
If we get insulin out of the picture, you will lose weight, it is that simple.
The most common intermittent fasting schedule is 16:8. This is where you fast (only water) for 16 continual hours and then eat (a keto diet up to 1800 calories) within the other continual 8 hours each day. As you progress, you can increase the number of fasting hours and reduce the feeding window for even better results.
So what do you eat to avoid releasing insulin when you are not in your fasting window?
What I recommend is a ketogenic diet with intermittent and some extended fasting for sustainable weight loss.
Ketogenic diets avoid sugar or insulin. This avoids insulin by consuming no sugar. You actually substitute the carbs for fat and some protein.
That is why the Atkin’s diet works, but it typically makes people feel bad because it’s too much protein for your liver.
Too much lean protein spikes insulin, so do 3-6 ounces of protein, and that’s it. This will help you stay in fat burning mode and not spike insulin. Stick to 2 to 3 meals & no snacks and you’ll stay in fat burning 2 to 3 times a day.