Today we have a guest post by my friend, fitness model and coach Kevin Kreider. Just in time for Thanksgiving he outlines Intermittent Fasting and IF it is right for you. (you like what I did there?).
Why Intermittent Fast Will Work for You (And when it won’t!)
The breakfast of champions!
This was the slogan that made Wheaties famous at the breakfast table of all Americans. I still remember the famous athletes on the boxes, ingraining in my mind that Wheaties in the morning was the answer!
Companies were able to convince us that breakfast and wheat gluten were necessary.
The main topic of this article is breakfast, so for all the breakfast lovers, this may start pissing you off right about now…
When I was a kid, I would often have to be forced to eat breakfast. I didn't want to eat that early in the morning yet I was conditioned at childhood to eat breakfast because that's what I was told to do.
Moving into my teen and young adult years, I believed I would experience a crash in energy if I didn’t eat breakfast, and even more, that I would lose muscle tissue, and we fail in my fitness goals.
This couldn't be further from the truth.
I can remember—even after having breakfast—feeling ravenously hungry mid-morning only to have a soft pretzel, feel even hungrier, and get migraine headaches by the time lunch came around at 1-2 p.m.
What is Intermittent Fasting?
Intermittent Fasting is a structured way to eat your meals for the day. It is not a diet; it is a way to structure. There are many versions of Intermittent Fasting, but I'm going to share the most common and most useful version called the Lean Gains.
This version of Intermittent Fasting is when you fast for 16 hours and have an 8-hour feeding window. For starters, skip breakfast.
up and wait for 6 hours to have your first meal (lunch) and then have your last meal (dinner) 4 hours before your bedtime.
What is the point of this?
It allows your body to be in a temporary and mild fast and or ketogenic state every day.
When you skip your breakfast with intermittent fasting, you will allow your body to increase growth hormone and increases your insulin sensitivity. Growth hormone is great for tissue repair and cells, helping you to feel younger and energized. Reference
There is an adjustment period to doing intermittent fasting and it usually takes up to 30 days to get adjusted, but what I found, was having fruit strategies or having Ghee butter and oils in your coffee, helps reduce hunger and you'll be able to ease into fasting without getting hangry or looking to binge.
The strategy is to have two larger meals, but the difference is that you can have more variety and calorically dense food when you eat because you are squeezing the food into two larger meals instead of 3-4 small meals a day. These larger and dense meals let you feel more satisfied. You don't have to sacrifice your favorite burger or a dessert while still working towards your fitness goals.
With intermittent fasting, my clients report on how much easier it is to remain in a caloric deficit—a strategy to lose weight and gain muscle.
Of course, intermittent fasting is not for everyone. Consult with your doctor regarding your diet if you are:
Starting a Ketogenic diet
Diagnosed with type I or II diabetes
Some trainers recommend intermittent fasting and keto together. I personally found that it can be very severe. If you have a flexible schedule, are a college kid, or an entrepreneur ,this may work for you.
Women may have a more difficult time with intermittent fasting, naturally because of changes in hormones. For women, I recommend following an alternate day intermittent fasting—where you fast every other day.
You may experience an adjustment period! This is totally normal. If you have sensitive business meetings coming up or know it’s going to be a particularly difficult week, then you may want to wait until you have a more centered week to dig in and get started with intermittent fasting.
When you start to get over the hump of the adjustment period, you'll start to notice that when you get a little hungry, it energizes you, keeping you focused. The epinephrine and that is released will short-term fasting will help you with focus and energy. Reference
The coffee will help suppress your appetite, leaving you with less hunger if you didn't have caffeine. Reference
"Intermittent fasting has changed my life!" I hear this all the time!
Will all the research surrounding intermittent fasting, it is worth an honest effort. It has helped me change my approach to eating, which has helped me to lose weight and gain muscle more effectively than any other method.
Now it's your turn.
- Fitness activist and model, Kevin Kreider designed Pursue by Kevin Kreider as a way to bring balance, positivity and focus on his life and the lives of his clients. As a child, Kevin recalls being bullied for his lanky figure, Asian heritage, and ticks caused by the onset of Tourette Syndrome at a young age. Now a full-time fitness coach and model, Kevin has won several natural bodybuilding competitions, graduated with a degree in exercise science and created a successful personal fitness business. As a model, Kevin Kreider has been featured in publications such as Men’s Health and Men’s Fitness Magazine and was the first Asian-American to greet guests shirtless at the Abercrombie and Fitch on Fifth Avenue in New York City.