If you want to know how intermittent fasting works and how to do it right, then you want to listen to this episode.

Intermittent fasting is pretty simple.

At bottom, you don’t eat for most of the day, then you cram all of your calories into an “eating window” that can last anywhere from a couple to 6 to 8 hours.

If that sounds stupid, uncomfortable, or even unhealthy, I understand. I thought the same thing when I first heard about it years ago.

It turns out, though, that it’s not like other fad diets. It’s not going to go the way of the grapefruit diet, “detox” cleanses, and the dodo bird.

On the contrary, intermittent fasting can be an effective tool for improving dietary compliance, it has good science on its side, and it doesn’t have to be unpleasant.

In fact, many people enjoy IF more than traditional eating patterns, mainly because it allows you to have larger meals.

What IF isn’t, though, is a miracle maker.

It won’t automagically help you gain muscle and lose fat at the same time, burn away that belly fat, or stay young forever.

As you’ll learn in this episode, the fundamentals of proper dieting still very much apply, and the main reason to do it is simply because you like it.

It isn’t complicated, either. There are just 5 simple steps to getting started:

1. Choose which protocol you want to follow.
2. Calculate your calories.
3. Calculate your macronutrients.
4. Create a meal plan that works.
5. Train while fasted (optional).

Let’s take a look at each.

References

http://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/

http://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0

https://www.ncbi.nlm.nih.gov/pubmed/26384657

https://www.ncbi.nlm.nih.gov/pubmed/22150425

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

http://www.ncbi.nlm.nih.gov/pubmed/15466943

https://www.ncbi.nlm.nih.gov/pubmed/18384284

https://www.ncbi.nlm.nih.gov/pubmed/14971430

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CCoQFjAA&url=http%3A%2F%2Fwww.asep.org%2Fasep%2Fasep%2FJEPonlineDec2009Lamont.doc&ei=ekkNU_WHHYjNsQSxvYHABA&usg=AFQjCNFUYdb4-H9Figzm4qVk1LxQNc4t9Q&sig2=Okxe4z9l1LjyIjXpB4GMVA&bvm=bv.61965928,d.cWc

https://www.ncbi.nlm.nih.gov/pubmed/24864135

https://www.ncbi.nlm.nih.gov/pubmed/9357807

https://www.ncbi.nlm.nih.gov/pubmed/17784905

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