- Are you looking to start using
intermittent fasting for fat loss?
Maybe you're someone who's actually done
some intermittent fasting and now
you're looking for ways how to do it better.
Well, whatever your level of experience is,
whether you're someone completely new to the world
of fasting or you're someone who's actually done some
protocols like the 16 eight approach with skipping breakfast
or maybe the one meal a day approach,
in this video what I'm gonna share with you are actually
three things that will make you better at intermittent
fasting so you can use this very powerful strategy
to lose body fat and actually keep it off.
And a lot of this here is going to be based
on scientific research as well as my person experience
because I've done intermittent fasting
in a variety of different ways from 2012 or so,
and done a lot of research on the subject.
It's actually one of my favorite strategies
for getting lean and staying lean
because it makes the journey a lot easier.
So I want to help you avoid a lot
of the mistakes I made along the way.
And also by the way in this video,
there's no mainstream fitness nonsense,
no supplements, no BS, none of those quick fixes.
I'm gonna give you the truth and the honest thing
you need to hear about using intermittent fasting.
Also, my name is Mario Tomic and if you're new here,
make sure to hit subscribe below
if you love personal development and fitness,
and also make sure to hit that bell icon as well
to get notified when new videos come out.
And now, let's dive into it.
So the first thing you need to know
about intermittent fasting for fat loss
is how hunger works while you are in a fasted state.
Most people don't know this, but real physical hunger
actually comes and goes in waves,
and these waves closely follow the pattern
at which you normally eat your meals.
So when you look at a research studies
when they have someone who's used to eating
multiple meals per day, now they have them fast for 24 hours
you can clearly see these waves of hunger
coming and going and these waves of hunger
are related to a hormone called Ghrelin,
which is also known as the hunger hormone.
So these waves have a spike and then they go down over time.
This is exactly what advanced practitioners
of intermittent fasting know is that when you get
really hungry, when you're on the top of that wave,
when you feel like you're starving, you actually
just have to wait a little bit.
You can get distracted, you can drink some water,
you can do something, and that hunger will actually go away.
And this is something that beginners, usually when they
get it, they freak out, they start eating,
they start snacking, maybe they break their fast,
or they just don't get that body trained to that new
meal pattern, because this pattern is actually trainable.
So if you train your body properly, you can only
be hungry once or twice per day compared
to if you are snacking consistently, if you're eating
six, seven meals per day, your body is getting trained
to eat six or seven times per day,
and it is going to be hungry six or seven times per day,
which makes fat loss a lot harder.
Because it's much harder to control calories
if you're consistently hungry.
That's actually one of the biggest benefits
of intermittent fasting, is this idea
that you can actually control the food intake
and you're not as hungry.
Now speaking of hunger, a lot of people actually
think themselves into being more hungry,
and this is called the ironic process theory,
and more known as if someone tells you don't think
about the pink elephant, you're going
to think about the pink elephant.
So as you're freaking out about hunger,
and you're thinking about when is the eating window,
you're counting the minutes to the next meal,
and you're just psyching yourself out and you're getting
food obsessed, you're getting more hungry
and you're getting triggered to be more hungry.
So you want to be thinking more about
just letting the eating window happen
and knowing that there is that adaptation phase
if you just plow through that hunger
using something like more water, more tea,
sparkling water, whatever you need to do
to actually just train yourself to experience that hunger
less, you will find intermittent fasting very enjoyable
and it will actually save you a ton of calories
and make this journey of fat loss a lot easier.
Now the second thing you need to know about
intermittent fasting for fat loss
that that intermittent fasting actually works the best
when you stick to healthy foods.
And I see this mistake with a lot of people
when it comes to their diet when they first
discover intermittent fasting, is now it becomes
an excuse and a free pass for eating a lot of junk food
and a lot of processed food in their diet.
And this is actually a big mistake because
as you get closer to that 10% body fat level
or getting closer to seeing your abs,
if you're not eating healthy food,
you're gonna have a much harder time to stick with that
even though you're using intermittent fasting
because intermittent fasting may work in the beginning,
but as you have to eat less and less to get leaner,
you're gonna hit a wall and you're not gonna be able
to go over that wall and you're gonna hit a plateau.
Another thing actually why it's not a good idea
to eat all that junk food, is you have to think long term.
How is this going to affect my health?
How is this affecting my longevity?
So don't use intermittent fasting as an excuse
to eat a bunch of junk food, instead still practice
that 80, 20 nutrition rule where 80% of your food
still comes from whole healthy unprocessed foods,
and about 20% can come from those processed foods
if you want to do that, so still follow the basics
of a healthy diet to get the most benefits
out of intermittent fasting, and your body
will love you for that and you're gonna get
much, much better results with fat loss.
Now the third thing you need to know
about intermittent fasting for fat loss
is that calories and macro nutrients
still matter a lot whether you're fasting or not.
I specifically see this mistake with protein intake
and so many of those that switch to one or two meals per day
and they're chronically under eating their protein amount.
They're basically following a low protein diet
because they're used to eating a certain amount
of protein rich food per meal, and while they were doing
three or four meals per day, it was okay,
but now since they're doing one or two meals per day,
they're basically under eating protein.
And they're doing that while they are in a fat loss phase
which is risking more muscle loss,
they're not gonna be building as much muscle,
and they're not gonna get the sitali benefits.
So this is a really sub-optimal approach
so you want to be careful not to under eat your protein.
Now with calories, there are so many BS groups out there
claiming nonsense like if you just do
intermittent fasting it will get you shred,
you never have to worry about calories at all.
This is not the case for most people,
and this is exactly why so many guys get stuck at
15 or 20% body fat and they can't break through that plateau
because these groups and not telling you the truth.
If you want to get to 10% body fat
you do have to look at your calories.
You do have to manage that as well.
Intermittent fasting alone is still great,
but it's not gonna be as effective if you're not combining
it and managing your calories and your macro nutrients,
and this is where it really shines.
If you combine the calories macros and
intermittent fasting you have a really effective strategy
to get to 10% body fat, and actually stay
between 10 and 12% body fat if you want to do that.
Now if you do want to get to 10% body fat,
I have a really cool video that I want you to check out
here at the end, it's gonna really help you
on that journey to 10% body fat.
Other than that, if you enjoyed this video
make sure you hit sub, if you liked it,
hit like as well, and I will see you
in that 10% body fat video, peace.
(hip hop beat)