Calories While Intermittent Fasting (Burn Fat Fast)
Calories While Intermittent Fasting (Burn Fat Fast)
what is going on warriors it’s your boy a trivia today we’re gonna talk about calories while intermittent fasting this is a question that I get a lot I get this a lot from you guys how many calories should I take in how do I know my Mac will break down how much did I eat to burn fat now I’m going to tackle everything you need to know in terms of calorie consumption when it comes to intermittent fasting I’m going to show you how you can implement it in the easiest way possible stay tuned now I know by the title alone that a bunch of people are going to jump in the comment section and use their anecdotal evidence of what has happened to their body to prove that you don’t need calorie counting or you don’t need to focus on calories and all you have to do is listen to your body when doing intermittent fasting yes to a certain extent you can’t listen to your body but for every one person that comments hey I don’t even count my calories and I’ve already lost fifty pounds for every one of those comments there’s seven to ten comments of people saying I haven’t lost any weight how am i gaining weight it’s been a month and nothing has happened and these things tend to rely heavily on the fact that the calorie consumption isn’t there or is affecting them more because they are overeating during their innovative fasting periods some people under eat during their intermittent fasting periods but others overeat so if you’re in that range where you’re overeating you might not be seeing the benefits of intermittent fasting as other people who simply under eat and don’t count their calories so the best way to ensure that you’ll be losing the weight that you’re supposed to be losing is understanding your calorie consumption now I’m going to break down a few ways that you can do this and ensure that you are at the deficit that you need to be now I want to make one more point there are other variables that can happen it’ll make you hold on to weight but if you stay consistent with being in a choleric deficit with fasting with all these different things all these different systems that you can use to get you to the position that you want to get to then you can eventually reach your goals a lot of people get demotivated when they implement a calorie strategy they see weight loss Monday Tuesday and then they see weight gain on Wednesday and that weight gain alone makes them feel that the entire process of what they’re doing the entire thing that they’re focusing on doesn’t even matter anymore because it’s not working I want to see linear weight drop and I’m not seeing that one thing I definitely recommend is do not use the scale every day I would recommend at least minimum once a week and best case scenario best sweet spot once a month because weight is not linear especially not intraday and definitely not intra week intraday means within the day you need to stop checking your weight just because you came back from the gym or because it’s morning and because it’s the afternoon pick one time that you’ll check your way and always check your weight at that one time so it’s Monday January 1st at 7: 00 a. m. check your weight again if you’re gonna do it on the next month February 1st at 7: 00 a. m. but I’m not really too much of a fan of the scale I care more about focusing on the body fat that’s being lost now any further ado let’s go into the things that you can do to measure your calories first things first you should know what your basal metabolic rate is and those calculators are very easy to find you can google BMR calculator and the first one that pops up you can click it I will put a link in the description so you can just click my link and it will take you to a BMR calculator and you can use that one just input your information your age your gender etc your weights and it’ll tell you what your basal metabolic rate is use that number as of reference understand that that number right there represents what your body burns to power functions biologically that you don’t even control that run on autopilot things like your lungs for breathing your heart your brain your kidneys your livers you’re not thinking about that your body’s just doing it on autopilot without your control so basically your basal metabolic rate even if you were bedridden and you had to stay in a bed you will be burning that much calories now once you got your BMR calculated down I want you to take it a step further there’s a BMR calculator yes it tells you your basal metabolic rate it’s good to have that information it’s good to know where your minimum level of calorie burning lies but then you want to tackle where you actually are when it comes to burning calories in that respect you want to choose the tdee calculator this is the total daily energy expenditure this will let you know exactly based on your daily activities and what you do if how much calories you are physically burning throughout the day course is a rough estimate but even burning calories and estimating calories is a rough estimate it’s all a rough estimate but this will give you a good idea so that you can get into the right direction after you have this information now you want to break down the macros if you want to protect muscle or if you want to build muscle if you want to work with muscle you can do 40 protein 30% carbs and 30% fats don’t worry so much about all the bro science stuff of having one gram of protein per pound of your body weight to ensure that you’re building muscle or between sure that you’re retaining muscle you don’t have to do that as long as you get an adequate amount of protein of 40 percent versus 30 versus 30 you should be okay and if you want to focus even heavy on that loss and you don’t want to focus too much on building muscle you can flip that and go higher on the fats lower on the protein and low on the carbs this is because protein has glucose inside of it so it works a little bit against your fasting period but definitely not as much as carbs because carbs heavily carry glucose and that definitely works against your fasting period as you want to get into a post absorptive range which tends to be from 6 to 12 hours when you start to activate the actual fat burning the lower the glucose which comes from carbs the quicker you will get into the fat burning mode and you have to try to increase things like fats because they carry the least amount of glucose when consuming that macronutrient now how do you break down your calories let’s say you know what the tdee number is now this is up to you how low do you want to go you can’t go too low because you may damage your basal metabolic rate by lowering your basal metabolic rate to a lower level in which your body becomes complacent at that level and then you may have to lower even more just to continue to burn fat you want to take off maybe 500 or 600 from the tdee and never ever ever ever go below 1200 calories per day cuz that is just way way too low always keep it higher than that I wouldn’t recommend ever going below 1500 but it all depends on your body type your height your gender you know your weight so those things matter the lower you are and weight the harder it will become and the lower you have to go with your calorie deficit so if you’re 5 foot 9 and you weigh 170 pounds you might have a tdee of 2443 calories if you get down to 160 your tdee might drop down to 1780 calories so just keep that in mind if you feel stuck check your wait and then go ahead and reprocess the new tdee number and they’re created deficit from that number now I know a lot of people are saying well what’s the point intermittent fasting is all about the freedom listen if you do intermittent fasting and it works for you without doing the calorie counting that you’re great you’re on cruise control everything’s good for you but if you ever hit a wall then you can refer to this video so that you understand that calories do matter is just that the hormonal aspects of intermittent fasting also matter both of those things matter you want to put those things together so you can be as effective as possible because the hormonal aspect targets fat more effectively than just eating at a caloric deficit just eating at a caloric deficit can target different calorie storage units but when you lower your insulin down to baseline your body becomes an effective fat burning machine which is why intermittent fasting matters regardless of the fact that you still have to count calories how do you count calories how do you figure this out the everything has calories but you don’t know how many calories they have listen all items have two ways to measure the calories one way is it will tell you the serving size by giving you a physical amount of physical number so if you have a bag of chips it will tell you oh this bag of chips is a serving size of 22 chips and that is a hundred and sixty calories right but even better way than that is that there’s a secondary way if you look at any nutrition label or search any nutrition breakdown for food there’s a second way to measure calories by actually weighing the food this is the best way it’s the most accurate and the least cumbersome and least tedious instead of making sure you get exactly 22 chips or whatever the case may be look at the weight per serving if it says oh this is 40 grams per serving the serving size is 170 put a bowl on your food scale and then pour it until it goes up to 40 grams if you go over take some chips out throw it into the bag and then check to see that you’re still at 40 grams this is the best way you can get a food scale anywhere it’s not super expensive you get at any one of those super stores or anything like that a retail store or supermarket they’re going to have food scale and this food scale is definitely going to come in handy another thing you want to do is you want to limit a lot of outside eating because when you eat outside it’s really really hard to measure calories remember oil has calories these things when they cook at restaurants they’re mixed with so much oil and so much different things that you don’t know exactly what you’re eating even if they give you the estimated calorie count the best thing to do is to eat at home where you can measure the calories by weighing the food now how to make this easier for you using applications like My Fitness Pal you use My Fitness Pal it could actually tell you the breakdown that you need so she’s trying to get 40% protein 30% fast 30% carbs you can actually input the foods that you’re eating it’ll give you the calorie breakdown and then you will see the macronutrient breakdown so if you do these things and you continue to do intermittent fasting you will be as effective as possible yes I get it guys I get it some of you don’t need to count calories that’s great that’s fantastic and I’m happy for you but other people definitely still do need to count calories as evident through the comments section when people write I’m not losing weight I’m not seeing anything happening for me and then also I get a lot of comments of people saying how do I count calories how do I know what calories I should take in so I’m hoping that this video closes that book so that you guys understand exactly what you need to do in terms of measuring your calorie intake and I want to thank my patrons from my patreon and I’m gonna put their names right up here and of course as always guys I’ll see you on Wednesday for another FAQ please ..
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