Nutrition -- Why Does Intermittent Fasting Promote Fat Burning??
- Written by Corey Isom, AAAI-ISMA
I will start by making it clear that I am NOT a certified nutritionist or medical professional, please consult with your doctor for any, and all, health concerns before beginning a new nutrition regimen.
As a personal trainer, and NPC competitor, I frequently get asked about the best ways to stay lean and/or cut fat (typically in the quickest ways possible, of course). Personally I’ve been intermittent fasting for the past three years and it has worked tremendously well for keeping me lean so that is what I recommend, most times, when giving impromptu advice. There are, however, a ton of facts about fasting that can’t always be summed up in a casual conversation. So this blog post is an attempt to provide some clarity and general information in regards to fasting and how it can be effective for weight/fat loss.
The most common complaint that I have seen/heard is that you are developing a “soft” physique because of the carbs in your diet. Although it isn’t necessarily true for every person, this is typically a result of a combination of having too many BAD carbs in your diet as well as eating them at inopportune times. It is important to understand that the morning hours are when your body is at its peak fat mobilization (break down) period. Specifically, it excels as using the "ugly fat storage”, i.e. love handles, arms, and belly area during these hours. Eating the wrong carbs, and fats, at breakfast (and especially if you continue throughout the day) will STOP the optimized morning time fat mobilization.
INSERT INTERMITTENT FASTING.
Any time five hours or more have passed, without consuming any food or beverage, is considered fasting. When we eat breakfast first thing in the morning, we break the fast we were on while sleeping, hence break-fast. Issue is, we typically develop some bad habits when it comes to food selection in addition to when we eat them. If you're constantly eating when you have that hungry feeling, the body will continue using the INCOMING food (fats and carbs) for energy INSTEAD of using the fat that’s currently stored in your body. Excess fat becomes stored fat which augments more fat covering the muscles you have worked so hard for. In terms of intermittent fasting, it is important to prolong the fast so that the body will continue to use the fat already stored in your body, leading to a reduction of the fat stores.
Below is some basic nutritional facts as well as examples of what nutritional experts refer to as “macros”:
- Calories per gram: fat = 9, carb = 4, protein = 4, alcohol = 7
- Proteins - meat, source, turkey, beef, chicken, fish, eggs,
- Carbs - cruciferous vegetables: kale, arugula cabbage, fruits, brown rice, sweet potatoes.
- Fats - (good) Egg whites, nuts, avocados, olive oil, omegas, flax/chia seed, coconut/oil, milk
Additionally, here are some great “Superfoods” to add to your next grocery list:
- Apples - gives you the “full” feeling
- Bananas - good source of vitamins
- Berries - blue, black, ,raspberry: all contain true nutritional value
- Kiwi - full of antioxidants
- Lemon/Lime - helps immune system
- Yogurts, oats, various nuts (almonds cashews etc.)
- Peppers - (red, orange, or yellow) promote boosts in metabolism
- Eggs/egg whites - full of proteins versatile, rich in nutrients, fights fat loss
I hope this article has explained the logic behind intermittent fasting and put you on a path to become the best version of yourself. Obviously this article has only scratched the surface of intermittent fasting, if you have any more question please connect with me on social media so we can discuss the topic in more detail. Thanks for reading!
To connect with Corey, follow him on Instagram, @ifitsfitc0r3y
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