How To Properly Do Intermittent Fasting (Complete Guide)

How To Properly Do Intermittent Fasting (Complete Guide)

This is the complete guide of what to do when intermittent fasting. I breakdown all the things you need to know when utilizing intermittent fasting. There are a lot of misconceptions out there and hopefully this video helps create more guidance. enjoy the video!

People make fasting more complicated than it needs to be. We believe in keeping it simple and seeing results – you can always experiment after that. If you’re new here make sure and take a look at our free audiobook offer Eat Stop Eat Making Fasting Simple Again (And Seeing Real Results).

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* I’m not a nutritionist nor am I a doctor all information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.

Are there any aspects of Intermittent Fasting that you would like me to touch on? If so let me know in the comments section below.

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what’s going on I’ve aureus as your boy Edward via today I’m gonna do something I’ve never done before I’m gonna compact a lot of the important elements of intermittent fasting to do it in a way where it’s sustainable and you’re insuring yourself that you’re following the protocol the correct way for the best possible results this is somewhat of a summarization video of all of the basic important elements that come with intermittent fasting and I’m gonna break those down in this video stay tuned okay quickly before I start I want to thank our sponsors flexpro meals if you’re doing intermittent fasting but you’re struggling with the calorie counting element and you just want to be able to get this calorie thing down packed without all of the worry flexpro meal helps you do that they portion the meals cook the meals and deliver them to you you can stylize your menu to anything you want even a keto diet menu is available on the website they deliver the meals right to your doorstep all you got to do is toss them in the freezer and whenever you need to eat them you can just toss them in the microwave it’s calorie and macronutrient your entire first order now let’s move on to the video first thing I’m gonna say is probably going to throw a curveball to everybody out there you’re probably not gonna expect this but the first thing that I would say is the guide to intermittent fasting especially when you’re going into it is focus on the foods that you want to eat now there’s somewhat of a caveat because I want to say at first but your body and your mind and everything starts to kind of shift when you’re doing intermittent fasting so once you start to get acclimated to the whole fasting regimen you become more hyper aware of where you’re eating and you tend to make more healthier choices but in the beginning because willpower is something that does exist is something that is very finite so you don’t want to just pound that that willpower instantly by making sure you’re eating all of this stuff and making sure you’re doing this specific diet and doing this and fasting and this and that when you do all of that when you compound all of those elements and makes the fasting portion much harder because you’re taking your willpower and you’re dividing it into four and five you’re focusing on too many things the intermittent fasting aspect in terms of health and in terms of focusing heavily on burning body fat as the fuel that’s generated is a very powerful protocol so try to preserve that protocol by entering the intermittent fasting arena allowing yourself to simply focus on intermittent fasting eat the foods that you like obviously the smaller I’m Windell is going to make it easier for you but you don’t want to go from not fasting at all and not dieting to intermittent fasting and dieting on a specific diet you’re going to make the barrier to entry so so hard get intermittent fasting down pack trust me it takes a few weeks but after a few weeks you get into a position where you don’t even have an appetite you don’t even have any feelings of hunger during any of the times when you’re fasting your body will adjust to the fasting regimen at that point you can start to look more into the diet that will take about three weeks or four weeks but try to go into it eating the things that you like so that you can stick to the regimen once you get into that position you’ll feel that you’ll notice that you don’t have that hunger or that appetite once you get into that position then start looking into the diet and focusing on the diet that you want to focus on another thing that I want to say is you need to remain hydrated yes because there are other side effects that can happen when you simply are dehydrated normally when before intermittent fasting when you just ate food even if you didn’t drink water or whatever you did simply eating the food actually created hydration since there’s water in the foods that we eat because we’re eliminating that constant hydration from the food you might think that the amount of water that you drank before is sufficient but now that you’re condensing you’re eating window to a smaller time frame you’re not consuming water as frequently these things can cause headaches irritability and even water retention so you want to make sure that you’re hydrated and the best thing to utilize for hydration is water as it has no effect on your fasting regiment it doesn’t provide an energy source to elevate anything in your body hormonal e is simply just water now bouncing off of that I want to touch on something that has a lot of conflict within the intermittent fasting community and because there’s a lot of conflict and because I understand the nuance of how people utilize the intermittent fasting protocol I would say to try your best to minimize any of the dependencies that you have with consumption when in a fasted state so what does this mean if you like to drink coffee if you to drink green tea if you like to you know have salsa water those are that really where I would say is the cutoff those things carry little to no calories and does it affect your fast everything else after that it becomes a little bit trickier the best and safest thing is to minimize as many of those dependencies as you can but if you want to break down on what breaks a fashion what doesn’t break a fast and all of these different things I have a few videos on it it’s somewhat of a series as people keep asking me does this break your fast as this break your fast is this break your fast I continue to make videos about it so you can click this card to see my latest video and from there you can bounce to the other one if you want to but like I said coffee water salsa water and green tea are the core essentials where they’re pretty acceptable anything after that is a little iffy now moving on this is pretty important picking a fasting window that makes sense to your lifestyle don’t just pick a window at random literally evaluate your lifestyle see if you go to work in the morning if you go to work in the afternoon if you go to work during the overnight if you don’t go to work if you work from home know where you stand in terms of your lifestyle do you go out every Friday and Saturdays and Sundays do your friends come over every day and do you eat at a specific time with your friends you have to evaluate your lifestyle sit back look at what you do on a daily basis and then construct your timeframes based on the convenience factor within your lifestyle remember you want this thing to work so you want to take down as many walls which is why the first thing I mentioned is eating the things you like at first because you just want to get into this thing do you want to build a rhythm so that it is easy for you to do different things you want to build a rhythm so that it makes it easier for you to be a little bit more nuanced when doing your intermittent fasting protocol evaluate your lifestyle first from there then build the best comfortable eating window that you can now here’s another one that might throw a wrench in to everyone who’s viewing this video who has viewed my videos in the past create exception days once you’re acclimated to the regimen of intermittent fasting now before you shut off the video and say wait a second why is he changing his tune I’m not changing my tune fasting every day is 100% beneficial it is a compounding effect the more days that you fast the more you’ll be tapping into your body fat and that squeezing out effect of your body hormonal e activating elements to force some body fat out in a caloric deficit of course those things will still be compounding so the more you do intermittent fasting the better it will be for you but if if if you need to have exception days because that’s the only way that you see this continuing for the rest of your life then create those exception days understanding that yes you will get a lot of benefits if you do five days of fasting with two days of not fasting you will get a lot of benefits that’s five days of fast that is still more fasting days than not so how everybody fasts seven days the compounding effect will be greater over time than just five days but that’s not the most important thing the most important thing is adherence to be able to do this for the rest of your life so if you need to set up a system where you can do this for the rest of your life then there’s no issue with that I think there’s a confusion when it comes to if you shift fast every day if you shed it fast every day or what should you do and here is being the more important thing is what do you want to do however scientifically metabolically hormone relief yes it is beneficial to fast every day but it is still beneficial to fast for days and it is still beneficial to fast five days in terms of what’s happening in your body it’s not going to be as potent as seven days but it’s still going to be very effective but I do say to do this once you’re acclimated to the regimen once you get over that hump where you no longer feel that sensation of hunger during your fasting period another thing that you must understand is that all other Fitness protocols still apply even though you’re doing intermittent fasting some people look at enemy fasting as I don’t need to do anything at all regimen but that is not the case you still need to work out you still need to go to the gym or workout at home or do calisthenics or lift weights and count calories you still need to do all of those things because you have to do all these things though it doesn’t omit the benef intermittent fasting when fasting does is it targets body fat reduces insulin increases norepinephrine reduces oxidative stress which reduces cortisol it does a lot of things hormonal e to help you burn body fat when in a caloric deficit plus there are a lot of health elements that come with intermittent fasting as well like otology preventing things like Alzheimer’s those are things that are within the intermittent fasting health spectrum but if you want to build muscle or maintain muscle you have to work out if you want to lose weight you have to count calories and be at a caloric deficit if you want to improve your cardiovascular health you have to do cardio workouts it just still has to exist intermittent fasting doesn’t get you away from doing all these other things if you don’t do those things will you lose weight yes it’s possible but it’s not because you’re not counting calories it’s because intermittent fasting makes it easier for you to eat less just understand that if you don’t do the fitness portion don’t expect the fitness outcomes another thing is as you move into intermittent fasting as there’s a time period where you’ve been doing it for a long time and you’re changing your goals you should be able to change your eating window it isn’t a crime to go from 20 hours of fasting to 16 because you want to build more muscle and you want to have more time to get in calories it isn’t a crime to go from 16 to 18 it isn’t a crime to go from 18 to 20 or from 20 to 18 or it isn’t a crime to go from fasting at night to fasting in the morning whatever suits your goals I understand that some people have to go into the gym with a meal then you can prioritize your timing so that you can do that I know some people that want to eat right after their workout there you can prioritize your eating regimen to do that don’t be afraid to change your timing based on your goals now it is inefficient to do it every day like Monday I want to do this and then Tuesday I’m doing this on switch in my window from Monday to Tuesday Wednesday Thursday Friday Saturday Sunday that’s just gonna put you all over the place and then essentially you wouldn’t be even intermittent fasting but if you did something for 2 months 3 months 4 months and then now you want to switch up go ahead and then just stay consistent on that switch up based on the goal that you’re trying to accomplish don’t be afraid to move the pieces around when it comes to the intermittent fast timing and regimen and this brings me to the final thing which kind of summarizes most of what I’ve talked about creating a sustainable system and that’s it the most important thing is that you do this forever because if you don’t what’s going to happen is there is going to be a rebound effect 16/8 versus just dieting this has been seen to be easier to adhere to and the reason I feel that intermittent fasting has that ability to adhere to it is because of its flexibility in nature yes you can change the times around and you can eat in the morning and eat at night and you can do this and that it allows you to move it so much to create so much nuance that the normal diet cannot give you well you have to eat a specific type of food and you can’t eat the type of food that you want if you want to be vegan or if you want to do keto if it doesn’t if you can’t do what you want to do in terms of what you want to eat that makes it harder to adhere to and because this doesn’t restrict you in that fashion it is an amazing tool to create a system for adherence and as I said that is the most important part and of course I want to thank my patrons for my patreon and I’m gonna put their names right up here and of course as always I’ll see you on Wednesday for another FAQ ..

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Comment (13)

  1. I recently started intermittent fasting and found I realy tend to make healthier choices I don’t beat myself up when I want to eat a burger or something like that but. A week in I already feel more energy and I don’t feel super hungry.

  2. I really need help with this, I do a 16/8 fast, I have been doing it for 1 month and I’ve seen no different. I eat less then 900 calories in the eating period.
    I eat from 8:00 to 4:00. I try to eat yummy foods and look at nutrition facts and make sure it has low calories and low sugar, and sodium. I drink 5 12 liter water bottles a day. I get nine hours of sleep. And I drink lemon detox water. I also work out everyday. BUT I NEVER SEE ANY CHANGES

  3. First let me say that i love all your videos!
    I started this IF in May 2018 and i was very sceptical at first but lost 45 lbs and kept it off, the hunger will go away and this will feel natural guys! Have a great day Edward and god bless!

  4. Honestly this is so true… i started following you with 16/8 and switching between that and omad basically. Now however i dont drink anymore and have focused more on my macros during my eating window also ive quit smoking tobacco aswell however i still consume marijuana.BUT before i started counting my macros i had lost 106lbs in 7 months just Intermittent fasting. If it wasnt for you brother i wouldnt be where i am now. I owe you my life !!!

  5. I think instead of saying “what breaks my fast” I think we should say “what will trigger an insulin reaction” after all, isn’t insulin the hormone that will stop or slow down fat burning?

  6. Started last March. Still lean, still have a six pack (which if you’re wondering, started to appear after about two and a half months). IF’ing was the missing piece. My workouts and diet were just not effective. Fasting pulled it all together and made me more efficient at all of them. I’m about to turn 41. I just had a cardiac age test done. Results say 30 year old heart. Most 40 year olds do not look like me. They look like I looked before i started this journey. Do yourselves a favor, people; fast. It’s an honor I wish I had paid to myself years ago. Health translates to every aspect of your life.

  7. Been doing IF every day for the last 30 days. Got 1 week left. Seen insane results! Been getting lean while maintaining strength. Vid coming soon!!


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