Losing Weight Without Counting Calories | Intermittent Fasting 2020

Losing Weight Without Counting Calories | Intermittent Fasting 2020

– If you wanna lose weight, but you don’t wanna drive yourself crazy looking up foods and counting calories, then you really have to
try intermittent fasting. When people follow an
intermittent fasting program, they automatically eat less
food and take in less calories and you don’t have to count the calories. By the end of this video, I’m gonna map out three
incredibly effective intermittent fasting
programs that you can follow. Now, if you’re like me and
you hate counting calories, but you wanna lose some weight, intermittent fasting
really is a way to go. What is intermittent fasting? All it means is that you’re
limiting your calories to a restricted eating window. For example, the first
strategy I wanna talk about in this video is called 16:8. What that means is that
you fast for 16 hours and then you take in all your calories within an eight hour eating window. When I follow a 16:8 protocol, I personally like to skip breakfast, so I have my first meal, say,
around 12 in the afternoon and then I have my last meal
by before eight in the evening. But you can do it the opposite way. Some people love eating breakfast. You can eat breakfast in the morning and then, say, have a late lunch and then fast 16 hours,
say, in the evening. It works just as well both ways. And one of the reasons why intermittent fasting works so well is that people automatically
eat a lot less food when they restrict their eating windows. That’s why you don’t
have to count calories when you follow an
intermittent fasting protocol. You’re automatically gonna
eat less and lose weight. Plus, there’s so many
other health benefits to being in a fasted state,
like insulin sensitivity, autophagy, hormonal
changes within the body. Now, some other protocols within the 16:8 is that don’t think you have to dry fast during this 16 hour fasting period. You definitely can take in
anything that has no calories. For example, you can have
black coffee in the morning. You just can’t put sugar and milk in it. You can have green tea,
you have herbal teas, you can drink mineral water. I recommend people drink
at least half their weight in ounces of water every single day and I personally like mineral water ’cause it has some electrolytes in it, it has a little bit of sodium, and is somewhat pretty
much high in magnesium. 16:8’s a great protocol
for intermittent fasting and just keep in mind, though, it should be done intermittently. That’s the definition
of intermittent fasting. Don’t do it every single day. Do it once, twice, three times per week because it’s good to cycle your calories. There’s something called
the metabolic effect of your metabolism slowing down when you restrict calories
for too long and lose weight. By having some intermittent fasting days when you’re reducing your
calories without counting calories and then eating normally the next day, it keeps the metabolism up and it also helps you lose weight. Now, the second intermittent
fasting strategy is called a 24 hour fast. There was a real popular book years ago, this is when I started
intermittent fasting, say, over 12 years ago, it
was called Eat Stop Eating. It’s a really simple program. What’s so great about
a 24 hour fast is that you can just do it once a week and it’s incredibly effective. It’s a little bit more
aggressive than a 16:8 protocol, but it works so well. Just think, when you don’t eat
one day a week for 24 hours, you can still drink your
coffee, have your herbal teas, your mineral water,
anything with no calories, just think about the amount of calories you just eliminated in that day. Say you typically eat
3,000 calories in a day. You just eliminated 3,000 calories. There’s 3500 calories to a pound, you pretty much lost a pound already just for not eating one day. And this Eat Stop Eating program, a lot of people like
to do it twice a week. Just think, if you can fast
for 24 hours twice a week and then eat normally
through the other five days of the week, just think,
you just eliminated, say, five, six, 7,000
calories from your diet. You can theoretically lose two
pounds per week consistently by just fasting for 24 hours twice a week without counting calories. Now, the third strategy is called the one meal a day diet, OMAD, O-M-A-D. And this strategy is a little
similar to a 24 hour fast, but it’s a little bit
easier to do, in my opinion. What you pretty much do is
that you fast for 22 hours and then you take in all your calories just in a two hour eating window. You have one really big meal for the day. Incredibly effective
for reducing calories. Just think, how much food can you eat if you’re only giving yourself
a two hour eating window? Amazing for cutting calories, once again, without counting calories. See, I personally use
this strategy on Sundays. Actually, my brother comes over, my parents come over every Sunday, we have a nice, big feasting meal, like a two or three
hour, say, eating window. I really love it. And also, what I do every single Sunday, I always take a two hour
fasted walk in the morning. I have a big cup of black coffee, I drink a bottle of Pelegrino, I take a nice two hour fasted walk, I’m actually recording this
video right after my fasted walk and then once my parents
and my brother comes over, I’m gonna break my fast
with a nice two hour feast. Incredible way to lose weight. Now, I’ve been intermittent
fasting for over 10 years, 10, 12 years now, me and my wife both, and I’ve tried so many different protocols and I actually use all three of these protocols
interchangeably all the time. For example, say, Monday
tomorrow, I may wake up and do 16:8, say, for the
whole day, but then Tuesday, I might just eat my
normal three meals a day. Say, Wednesday, maybe
I’ll do another OMAD day, taking all my calories, saving it just into
two hour eating window. Thursday, I may go back to just eating three
meals a day normal again. Friday, I might do a 24 hour fast. Saturday, back to 16:8. Sunday, OMAD. You can interchange all these strategies. They work so well. It’s an amazing way to
actually keep your weight at an optimal level without
having to count calories and drive yourself crazy. And another thing I like to do is I personally like to take diet breaks from fasting every few weeks anyway due to that metabolic effect. It’s not good to restrict calories for a long, extended period of time. You can do it for a few weeks. Obviously, it’s a great way to lose weight to begin a calorie deficit, but over time, it’s not good to restrict
too long, in my opinion. Every four, five, six weeks, I like to take a week off where I just eat normally
for an entire week. I feel like I’m boosting my metabolism, increasing my calories,
then I hit the gym hard and try to muscle up for that week. And I’m also gonna link up a whole bunch of other videos I did
on intermittent fasting, on OMAD, or one meal a day eating. Check out the videos. You’re really gonna find them helpful.

8 thoughts on “Losing Weight Without Counting Calories | Intermittent Fasting 2020

  1. Metabolic effect, that must be why I stopped losing weight after a year. I did 18:6 religiously for a year and weight loss stopped.

  2. Mike check out this new study https://www.sciencedirect.com/science/article/pii/S0271531719305536 People ate ad libitum and still lost weight.

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