Two examples: skipping breakfast and lunch one day of the week, and then another where you skip lunch and dinner one day, two days in a week.
By the way, both those weekly charts above come from our free Intermittent Fasting Plan (with printable worksheets).
Intermittent Fasting can help because your body operates differently when “feasting” compared to when “fasting”: When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed.
Because it has all of this readily-available, easy to burn energy (thanks to the food you ate), your body will choose to use that as energy rather than the fat you have stored.
Next: Your glycogen (a starch stored in your muscles and liver that your body can burn as fuel when necessary) is depleted during sleep (aka during fasting), and will be depleted even further during training, which can lead to increased insulin sensitivity.
This means that a meal following your workout will be used more efficiently: converted to glycogen and stored up in your muscles or burned as energy immediately to help with the recovery process, with minimal amounts stored as fat.
Most people struggle with knowing exactly when to eat and when to stop eating, and actually sticking with it.
That doesn’t tell the FULL story, as the timing of meals can also influence how your body reacts.
Some people only eat in a 6-hour window, or even a 4-hour window.
This is “feasting” and “fasting” parts of your days and the most common form of Intermittent Fasting. Two examples: The top means you are skipping breakfast, the bottom means you are skipping dinner each day: You can adjust this window to make it work for your life: Skip two meals one day, where you take 24 hours off from eating.
But what if there’s science and research that shows SKIPPING BREAKFAST (the horror! ) can help with optimum human performance, mental and physical health improvement, maximum muscle retention, and body fat loss?
By fasting and then feasting deliberately, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.
Overall, you’re still consuming fewer calories per day.