Intermittent Fasting for Weight Loss (Full Plan)

This is a Full Intermittent Fasting Plan for Weight Loss. If you're wondering how to do an intermittent fasting diet plan then this video will help you set one up for FREE. It's great for both beginners and advanced. Learn how to free up your schedule while getting all of the benefits of fasting. You'll know how to set up your own warrior diet, one meal a day diet and alternate day fasting diet by the end of this video. ENJOY!

Timestamps:
Eating Pattern: 0:42
Benefits of IF: 1:25
What You Need to Consider: 2:01
Conditioned Hunger Responses: 2:35
16/8: 3:18
Macro Calculator: 4:24
Prevent Overeating: 6:02
Warrior Diet: 8:19
OMAD: 9:15
Muscle Loss: 9:58
Alternate Day Fasting: 11:27
5/2 Diet: 11:54
Breaking the Fast: 12:25
Fasted Training: 13:08

I have great news! This is going to be the last intermittent fasting video that you have to watch before you have everything that you need to start a customized intermittent fasting diet plan as early as today. As long as you simply follow along you'll learn guaranteed methods to start losing weight and burning fat with fasting protocals like 16/8 fasting, alternate day fasting, the 5:2 diet, the warrior diet, and even the one meal a day diet. The best part is that I'm gonna give you guys this complete step by step guide for free, and I'm not gonna hold anything back because if I can help you start losing weight with intermittent fasting today you're probably going to subsrcribe to this channel and tell all your friends. So with no further ado let's get started. First you should know that intermittent fasting isn't as much of an eating plan as it is an eating pattern. This means that there is no approved and unapproved food list, no specific calorie recommendations, and no macronutrient targets. Instead you would take the intermittent fasting eating pattern and apply it to any kind of diet plan that you like best whether that be paleo, keto, atkins, vegan, vegetarian, carb cycling, or an old school bodybuilding 40/40/20 split. The point of intermittent fasting is to make all of these eating plans fit into your life in an eating pattern that's convenient for you. And don't worry if you're a little confused right now, by the end of this video you'll know exactly which eating plan and which eating pattern is best for you... So besides convenience a couple other benefits of intermittent fasting include improved insulin sensitivity which will help with fat loss, increased levels of the muscle building human growth hormone, an enhanced repair process for old and damaged cells through something known as autophaghy, increased productivity, more mental clarity, and of course weight loss. Out of all the different intermittent fasting protocols, they all have one thing in common - there's a portion of the day spent fasting where you don't eat anything at all and there's another portion of the day where you're allowed to eat which is known as the "eating window." When first choosing the right intermittent fasting plan you want to consider 2 major things - which one will fit your lifestyle and preferences the best, and which one you're currently ready for, because you'll definitely want to ease your way into tougher and tougher fasting protocols with time and practice. That means that if you've never fasted before you don't want to start by planning to fast 3 days in a row because you'll find it almost impossible to manage hunger. You see, the hunger that you feel at the moments of the day where all you can think about is food isn't necessarily caused by a physical need to eat. Instead a lot of that hunger you feel comes from conditioned hunger responses that are created after years of practicing a certain eating pattern until it becomes a habit. Once established, these eating habits aren't just reinforced by your mind, but they're reinforced by your whole body down to a microscopic level. For example your stomach...

Research:
Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:

6 Months of Intermittent Fasting - Comparable Fat Loss and Muscle Loss to Standard Dieting

Alternate Day fasting has no negative effect on muscle mass:

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

Growth Hormone peaks at a 1250% increase with prolonged fasting

Fed vs Fasted Training

[thecourierlife]

Timestamps:
Eating Pattern: 0:42
Benefits of IF: 1:25
What You Need to Consider: 2:01
Conditioned Hunger Responses: 2:35
16/8: 3:18
Macro Calculator: 4:24
Prevent Overeating: 6:02
Warrior Diet: 8:19
OMAD: 9:15
Muscle Loss: 9:58
Alternate Day Fasting: 11:27
5/2 Diet: 11:54
Breaking the Fast: 12:25
Fasted Training: 13:08

[mikedavidson]

Just subscribed! Been 16/8 now for 3+ weeks and hasn't been hard at all. You all can do it. Eating is a habit, once you break it you won't miss it. I'm 52 and have lost 40 lbs since June. 275 to235 and still going.

[feliciajackson]

It works. I. F. Works! I’ve lost 41 pounds from January til date. Feeling amazing 😁

[oiherserrano]

11:40 "It's unlikely that you'll eat 2 days worth of food in just one day"

You underestimate my power...

[tenzinyounden]

I lost 11 kg in one month and total 14 kgs in 51 days, still few more days to complete 2 months. Started at 95 kgs and currently at 81 kg, target weight is 70kg. I am a Male, 28 and 5’10”. IF has been nothing short of a miracle. To all the people struggling to lose weight, just wanna say don’t give up and keep pushing yourself. “You feel great when you look great”

[KenDBerryMD]

Fasting is an incredibly powerful health hack that can literally save your life!

[oozziehalifa]

I have been eating 1 meal a day and fasting, 18/6, since 2017. For the last 6 months I’ve cut sugar out my diet (not natural sugars) and cut out snacking etc. I work out 5 days a week as well. Since May 1st, I’ve been eating every 20-22 hours Hard but my body looks and feels better. We are addicted to eating and eating poorly in our country. Knowledge and being mentally strong is the key to prolong life and happiness

[anthonyt]

Intermittent fasting is easy when you don't have much money. 😅

[sianaauaa]

"And tell all ur friends"
Lol I'm the only fat kid in my group😂

[eyevincast]

Heck yes I subscribed! This guy is genuine. no BS. He’s here to give you knowledge. And knowledge is the ultimate gains you can get!

[samermazahreh]

hands down one of the best channels on youtube when it comes to exercise & food, the guy gives everything he has and doesn't hold back anything, cites so many studies, and presents his own experience, absolutely brilliant, thank you

[AS]

I have been doing omad since January and I have now lost 42 pounds since then. I appreciate your videos because they were an amazing guide to achieve my goal. Only 10 more pounds then I will be down to a good 170 pounds. 🙏

[doublejacketjimmy]

Since I’m broke AF, intermittent Fasting and Warrior Diet is very well suits to my lifestyle haha 😂

[justinwilliams]

I NEVER COMMENT ON VIDEOS, but I wanted to this time because wow THANK YOU! You explained everything so well, clear and factual. Well done and thank you for not leaving no stone unturned.
I have subscribed, saved the video and now I am going to share it to a bunch of people I have spoken to over the past week about fasting.

[theweekndenthusiast]

This man is a gift from God. I'll start my fasting tomorrow after seeing a few videos from this channel. I'll come back with an update soon, I promised myself to do this for the better. I’m a 23 years old female that is struggling with losing weight. So glad I started looking for help and advice here on YouTube.

[cgrltv]

I've been doing intermittent fasting 16/8 the past month and i have lost 20 lbs already. Of course I have had some cheat days but it still help me lose weight

[SlapRoundTheChops]

Just started a one meal a day Keto diet yesterday... day 2 is definitely harder, I’m starving! Only looking to lose a stone or two (14-28lbs) wish me luck!!

[bigtsfitness]

Great video. I have started doing long term fasting. I go for 48 to 72 hours. I have already lost 37 pounds in 60 days. I also have broken 5 of my fitness records in that same time frame. Tons of great info in your video.

[loredanapetrica]

Thank you for being here and share with us all these information! 🤗🤗🤗

[navimehra]

Started 5 days ago and lost 2 kgs already... m happy it’s working..😊