How to lose fat with intermittent fasting

As a skinny fat guy, you’ve probably tried to lose fat with limited success. Personally, I have tried many diets. I started eating high protein meals 6-8 times a day, and lost a bit of fat only to gain it back because I got tired of eating small, healthy meals. After a year and a half of training, I discovered the benefits of intermittent fasting by reading the Eat Stop Eat book. To this day, Eat Stop Eat is my favorite nutrition book. In intermittent fasting you simply divide the day into two phases:

Phase 1: 8 hour feeding phase
Phase 2: 16-hour fasting phase

By doing so, you will not be able to eat more than 2-3 solid meals a day and the 16-hour fasting phase will allow you to lose fat. This is a very effective approach for a skinny-fat guy, because to lose fat you have to eat fewer calories than you burn! In my opinion, the easiest and most enjoyable way to lose fat is to implement intermittent fasting into your lifestyle, as it is so SIMPLE. As a bonus, many people find that they are very productive during their fasting phase, as they are not spending their mornings making breakfast and eating.

If you’re a student like me, intermittent fasting might look something like this:

– 7 AM: Wake up and have a cup of coffee.
– 12 AM-08 PM: Feeding Phase
– 08 PM-12 AM: Fasting Phase

As you can see above, it’s actually very simple: instead of eating breakfast, drink a nice cup of coffee (no sugar) and stay productive until noon to avoid eating. When you start your 8 hour eating phase, you eat 2-3 solid meals that fuel your training. After your last meal, you can relax and enjoy the evening until you go to bed. I have had success with this approach, even though I eat what I want with each of my meals, as long as most of my food intake is healthy.

So… if you implement intermittent fasting into your lifestyle you can forget all about:

– Eating small unsatisfying meals every 2-3 hours.
– Get up early to prepare breakfast.
– Experiencing insulin spikes in the afternoon
– Calorie count

Also, once a week I go out and skip the fasting phase, but this hasn’t hurt my fat loss at all. I highly recommend intermittent fasting to anyone who is serious about losing fat. If you want to know more about intermittent fasting, I recommend Brad Pilon’s book Eat Stop Eat. In this book he includes many interesting studies on the positive effects of fasting on your body. His book is definitely worth reading if you really want to implement fasting into your lifestyle.

Also, many people ask: what can I consume during the fasting phase? The answer is: coffee, tea and sugar-free gum. The most important thing is to stay hydrated during the fasting phase to avoid hunger!

In summary, these are the benefits of intermittent fasting:

– Simple to implement
– Eat satisfying meals
– Lose fat and gain muscle.
– Skip breakfast and sleep late.