Fasting = Faster Fat Loss?

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Do you prefer intermittent fasting or regularly spaced meals? (Comment below 👇🏻)

IF is a perfectly viable way of structuring your fat loss diet, and for some people it can produce better long term outcomes.⁣⁣
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However, it's not a "magical fat burning solution" like some try to claim, and it doesn't work by causing some sort of special physiological change that burns more fat calorie for calorie.
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When it all comes down to it, losing fat is about maintaining an overall calorie deficit. ⁣⁣
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By restricting the feeding window down to a shorter time frame (the most popular method being 16 hours fasted and 8 hours fed), some people find that they're able to maintain a net deficit more easily.⁣⁣
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So, if you're having issues with hunger and you consistently find yourself going over your daily calorie target (or you just find it simpler or more satisfying to eat only a couple larger meals per day), then IF is something you could optionally experiment with to see if it's right for you.⁣⁣
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If you're serious about achieving long term fat loss success, then you have to be willing to put in some time and effort to find the structure of eating that works best for you and allows you to create the most sustainable calorie deficit possible.⁣⁣
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This will vary from person to person, and anyone who claims to have the one definitive “best” fat loss diet that you must follow to a T is not giving you the most accurate advice.⁣

(As a side note, IF is probably not optimal for fully maximizing muscle growth due to the smaller number of individual protein feedings, but as long as total protein for the day is on point then the difference is likely marginal.)

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[SKyrim]

For someone who is used to satisfying every eating impulse, like myself, I see a psychological benefit to IF. It makes you remember what HUNGER really is and differentiate that from a simple impulse or desire for some food. This can make it somewhat easier to understand your own body signals

[jabulanijakes]

I'm subscribed for the no BS fitness tips. I always get what I came for. Thank you Sean.

[sergeykens]

Sean, the main point of IF is avoiding insulin spikes/release, hyperinsulinemia and, ultimately, insulin resistance. As far as I know, IF was never about lowering your calories, it was about controlling insulin in your body. Spacing meals throughout the day doesn’t do a good job at this.

[williamdavis]

I've always eaten pretty healthy when I had an actual meal but IF helped me stop snacking so much because my meal may have been good but that bag of family chips, share skittles and large brisk wasn't

[Reliant]

This is the exact reason I do IF. It's structure helps me control eating and I feel better overall. No magical reason.

[PrecisionRifleShooter]

IF helps improve your insulin sensitivity, which will also help you with your fat loss goals

[zyzzuschrist]

I found you here about 3 weeks ago and man, I’m surprised I haven’t ran into you earlier. Love the no BS content man. Keep it up

[ThePriorityAlpha]

It absolutely works for me, it's so much easier to keep track of my caloric intake during a crazy/busy day if I have a specific time frame to eat within

[amerkulovic]

I fast for the whole month of Ramadan every year and I rarely ever see any fat loss once I’m done. Sean is right, you just eat your meals closer together when fasting. You need to change how much food(calories) you eat in order to see a change.

[sbombfitness]

Intermittent fasting worked really for me and helped me lose 15 pounds in a month when I was training for my third ultramarathon. I would just wake up and have a coffee without any sugar and that would keep my full until like 11:30 when I'd have a protein bar and wouldn't eat an actual meal till like 2pm

[BrawnyKingFitness]

Intermittent fasting is beneficial because most people cannot stuff the same amount of food in a four-hour window. It also increases willpower to stay away from food for 16+ hours.
But, those who suffer from frequent acidity should avoid fasting.
It is the overall calories that matter but IF makes staying in the caloric deficit easier.

[Zhiwa]

Interminient fasting also helps our digestive system to have a break and recover.

[adjustingmythreshold]

I eat a lot so I just eat 2 big meals around 2pm and 8pm. Helps me not go overboard on calories everyday.

[AcallWitness]

Thanks Sean for promoting both and not sticking with one bias opinion like most do. What works for some might not work for others. To each their own trial and error experimentation.

[basedchad]

I love how sensible and accurate your info is. I appreciate you debunking the myths and the weird view points people have in the fitness nutrition industry

[taufanadikurniawan]

Thanks for clearing this out, I'm not very well in fasting, getting cranky, feel weaker, and sometime can't be focus well, I'd rather do workout for calorie deficit than reduce my calorie intake

[jasonramero]

I do intermittent fasting (I eat once a day at the end of the day) just to keep my calorie intake in check.

[josephshunhuawong]

I started keto, IF and workout 3 years. I lost 90 pounds in just 6 months and maintained the weight till now. Not sure if IF really contributed in my weight lost but I do feel energetic and good mind clarity outside of eating window. And I never felt hunger even in prolonged fasting. These made my daily life super productive, because I always have good focus and I don't have to find food every few hours. Also hope to see more scitefic proof from you telling how IF not work. Cheers.

[plaguedoctor]

For me i I.F. For 20 hrs and eat in a 4 hr window.
This lets me fill up my belly and when I count all the food I ate, it would be around 1.5k calories, or a 1k calorie deficit. It’s really helped me get my weight from 240 to 215 from February to now.