The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is…

With intermittent fasting & When you do intermittent fasting…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet

1. Intermittent fasting forces your body to burn more fat

Intermittent Fasting forces your body to  burn fat

After you eat a meal your blood sugar rises and your blood sugar (along with the stored carbs/glycogen in your body) is the energy or calories your body uses or burns to keep you alive, functioning properly and to do all your daily activities but…

Your body fat is just the accumulation of all the excess calories you overate so every time you eat too much…

The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association

Imagine how fast you'll lose fat combining Intermittent Fasting with a weight loss diet & exercise plan

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar or energy levels gets lower & lower as you fast…

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

Fasting reduces cravings

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

7 Intermittent Fasting Tips

1. How to start intermittent fasting

2. Best way to schedule your daily fast

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to reveal more
example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

4. Dealing with hunger & cravings

See tip #4 here again but…

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

6. Do a workout(s) while fasting

When your blood sugar, stored carbs/glycogen & insulin levels are lower from fasting you'll naturally burn more fat for energy (without any extra dieting or exercise) so guess what happens when you exercise while you're fasting…

7. Watch Intermittent Fasting 101 (If you hate reading)

Intermittent Fasting Works!

Lost 33 Lbs. Intermittent Fasting

This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a week

Kim G

From 220-to-145 in 10 months

I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.

Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!

I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.

Thanks for all your help!
Chris

Intermittent Fasting for a smaller waist

I just want to thank u for NowLoss.com. I have loss 25lbs following the intermittent fasting and HIIT. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.

Edda Pollard

My Lower Tummy Went Away

Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOL

Yadira Garcia Sanchez

She lost 28 Lbs. Intermittent Fasting…

I just want to say thank you for doing your website! You have helped me so much and I wanted to share my progress with you from intermittent fasting and a diet of 1800 cal a day. I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!

Thank you
Ursula G

7 More benefits of intermittent fasting…

  1. Decreases your chances of getting cancer risk.
  2. You're less likely to become diabetic.
  3. Improves your cognitive function.
  4. You're less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer's & Parkinson's diseases.

2 reasons intermittent fasting may not be for you

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

You may also want to see…



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1-100 of 1069 Comments
Lina

Hi Adrian,

Thank you so much for your wonderful site. I would like to start IF but not sure how to begin because I work out at night anywhere between 9pm & 10pm, 5 times a week. When should my fasting begin/end?

March 23, 2015

Adrian Bryant

that's mainly up to you and your lifestyle. as long as you find a 14+ hour range you will do fine

March 23, 2015

jose

Hello adrian .

I'm 18 and will be 19 in two months but how much should I eat to maintain weight.? I've already reached my weight loss goal by the way.

I'm 18 , 5'5/5'6 and I weigh about 130.

March 19, 2015

Adrian Bryant

how many cals did you eat to lose weight?

March 20, 2015

Chris Man

Hi Adrian, I am wondering if I take few fat burners first thing when I wake up, will those fat burners break my fasting state? Need your advice so bad.

March 17, 2015

Adrian Bryant

no, usually most fat burners are zero calorie

March 17, 2015

Chris Man

Thanks, feeling much better without the concern

March 17, 2015

raj

I've been suffering from insomnia/stress/indifference for the past 2 months and have somehow managed to balloon up 10 lbs. Will Intermittent Fasting help me trim down the weight? And how big a role does insomnia play in weight gain? Like will my weight begin to regulate itself when it's cured or not?

March 17, 2015

Adrian Bryant

yes IF will help but also not getting enough sleep can make losing weight tougher

March 17, 2015

raj

Thank you Adrian. I will returning to a regular sleep schedule also help the weight fall off faster? thanks

March 17, 2015

Adrian Bryant

it will make it easier

March 18, 2015

Lewis

Hi Adrian,

I've been IF for just over a week now. My eating window is 10am-6pm so I am fasting for 16hrs. I am eating clean, chicken and vegetables (peppers, courgettes, onions) half the portion at 10am and the other half at 1pm and then 2 tuna wholegrain wraps at 5pm. And drinking lots of green tea and water throughout the day. Just wondering if this is okay as I don't count my calories? But I am getting on fine with it and my hunger really has dropped.

Many thanks

March 17, 2015

Lewis

Also eating fruit aswell and low fat yoghurts throughout my window aswell

March 17, 2015

Adrian Bryant

If you're losing weight then yes you can get away with not counting but if you are not satisfied with your results then start tracking calories

March 17, 2015

help adrian!

My intermittent fasting schedule is messed up and I can't count calories right because my schedule is so messed up!

March 14, 2015

Adrian Bryant

what kind of schedule do you have now

March 14, 2015

phil stanley

would you recommend fasting for someone who is trying to gain a little weight as lean mass?
obviously daily calorie intake is higher which normally causes fat gain as well.
if i manage my macros properly as well as IF, can this help with weight gain or will it just balance it out?

March 14, 2015

Adrian Bryant

it may work but the way to answer that is thru trial and error but in my experience I gained muscle and lost fat while dong intermittent fasting eating around 1800-to-2500 cals a day

March 14, 2015

muhd osman

Hey brian ,
Im 18 y/o . My weight is 116 KG and im 181 cm tall .
My current bodyfat % is 29% .
Ive been doin this IF for 2 days and was feeling great. Its not hard bcos im a muslim . I also had been doin ur jumping jack workout . I just want to know how fast can I go to either 82 KG or 13 % body fat any help would be appreciated fat

March 14, 2015

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks

March 14, 2015

muhd osman

Can I speed that up ?
Maybe 20 pounds in 5 weeks ?
Heh , maybe im bein impatient . Sorry

March 15, 2015

Adrian Bryant

yes, that is very likely to happen in you first 5 weeks but as you get closer to your weight loss goal your weight loss slows down so the average is 10 pounds every 4-6 weeks

March 15, 2015

muhd osman

Ill keep that in my mind . Thanks Adrian . Thanks

March 15, 2015

aaron

Can I fast every 14hrs and calorie count and eat after that 14 or would I have to wait till that day is over..

For an example if i finished my last meal at 7am and start counting till 14hrs past which will be at 7Pm

March 13, 2015

Adrian Bryant

you calorie count for each day or each 24 hours or in your case the 10 hours you are feasting

March 14, 2015

jose

Can you get diabetes if you eat alot of sugar but intermittent fast and count calories?

March 13, 2015

Adrian Bryant

I can say yes or no with any certainly but getting diabetes is more complex than that

March 13, 2015

jose

Just saying because I lost weight doing the junk food diet while I calorie count and intermittent fast and I'm just afraid at eatting alot of sugar will cause diabetes

March 14, 2015

william

What if I dont eat nothing the whole day and wait until 8:00 or between to eat something that low calories, I will lose weight much faster. And is it danger waiting to long to eat.

March 12, 2015

Adrian Bryant

of ocurse the less you eat = the faster you will lose weight but the question is... how long can you stay on a very low calorie diet before going crazy and getting off of it and eating more than you was before?

March 12, 2015

Rajoo

Hey Adrian
when on IF can we consume alcohol...i normally have 180ml on weekends

March 12, 2015

Adrian Bryant

you can as long as its in your calorie range for losing weight but see this before doing that

March 12, 2015

kate

I have been eating a low carb diet of under 20 grams a day ideally and never more than 40 grams. I eat a 10:20:70 carb:protein:fat ratio. So I imagine my blood sugar is usually pretty low. I've had good success with this so far and lost 20 lbs. However, I'm worried about slowing my metabolism in the long run. Would following this fasting plan be dangerous or less effective because my blood sugar levels are usually pretty low?

March 11, 2015

Adrian Bryant

your metabolism will not slow down. actually fasting helps increase metab. due to releases in adrenaine

March 11, 2015

Sunshine

I'm 5'7, 190lbs and I just came across this site. I'm going to start doing this, but my question is...can I fast (no calories from sun up to sun down) then eat 1200 calories the following day and lose? I work out 3 or 4 days a week- elliptical and some lifting.

March 10, 2015

Adrian Bryant

of course you'll lose weight doing that

March 10, 2015

Jahron

Bit of a silly question, but does chewing gum affect the fast? it's like 3 calories in it but I'm worried that it might affect the "forcing the body to burn calories" process negatively. Thank you!

March 10, 2015

Adrian Bryant

3 calories will not make or break your weight loss dreams

March 10, 2015

tony nova

Hello!

I usually use intermittent fast for calories counting but this morning I woke up at 12 am and stop eatting around 11 am and woke up at 10pm and ate again but that's like a 11/12 hour fast right there is that bad like should I fast more?

And I'm trying to maintain my weight

March 09, 2015

Adrian Bryant

maintaining your weight is MORE about eating the right amount to maintain your weight and not the number of hours you fast but yes... fasting will help a lot with maintaining your weight

March 10, 2015

Jay

Hi Adrian last summer I started IF and lost well over 50lbs. Recently because of stress I have fallen off and am having a hard time getting back on the IF train. Any advice? Last year I would IF for 14-16hrs now I can barely make it through 12

March 08, 2015

Adrian Bryant

it's going to take time, just hang in there and you'll be back to your old weight loss mode soon enough

March 10, 2015

george h

On myfittnesspal it says I have 500 cals left to eat but if I work out for 35min jogging or something then I'll have and extra 500 to eat since I worked out.. Adrian is that true?

March 08, 2015

Adrian Bryant

NO! do not eat BACK the calories you burn working out

March 08, 2015

george h

Why not???

BTW I'm trying too maintain my weight...

March 09, 2015

Adrian Bryant

Eating back your calories is oksy IF YOU WANT to LOSE WEIGHT much slower but yes... if maintaince is your goal then eating back your claories is fne

March 10, 2015

matt gomez

Nice nice review about intermittent fasting!

I've been doing it for 3 months now and I love the results I see today of my self! I usually fast for 14 or 12 or even higher than that but I eat 2 BIG Meals a day but yesterday I had for breakfast was 3 twinkies 2 oatmeal and 5 mini pancakes and 3 eggs! So that breakfast I had yesterday was about 1600 cals and my lunch was only 500 abd I stayed under my calorie intake .

I can't gain weight right Adrian?

March 04, 2015

Adrian Bryant

that is right as long as you dont eat too many calories

March 04, 2015

jose mejia

Adrian, I always count and keep track of my calorise intake and intermittent fast well my current weight is 140 but this morning the scale said I was 145.4..

Could it be water weight?

And I didn't go over my calorise intake

March 04, 2015

Adrian Bryant

how often do you check your weight and do you check at same time

March 04, 2015

sammi

Is it dangerous if i intermittent fast for 24hr and eatting at maintenance

March 02, 2015

Adrian Bryant

dangerous health wise? if so then no

March 02, 2015

Jerry hernandez

Help me out yo!

Im 5'5/5'6 and im 19 and weigh about 135

When I signed up for Myfitnesspal it says that it takes 2390 cals to maintain my weight!

is that right? And im some what active but is that true or does it have to be 2000 cals to maintain?

March 01, 2015

Adrian Bryant

it's different for everyone but yes... 2400 for an active person is about right

March 02, 2015

ruth

hey adrian .....am so glad i found this site even tho i have been here alot of times but i havent found what i need that can work with my routines cause i cant do heavy exercise like running or jumping until in august.

i find that this Intermittent fasting will be easy for me cause i only eat lunch and dinner tho am not hungry in mornings (am not morning person) but i do drink water and lemon water if i remember or eat in morning but i dont eat i love drink more than eat lol (do that make sense)

anyway i want to do this to lose aleast 50/60 lbs by november so that is 9months

am 220lbs
5'7 height
30yrs old

and here is my routine not sure if it is correct way so let me know if this routine is ok

• Friday night at 6pm: i finish eating last meal.
• Friday night at 10pm: i go to bed (so far i fasted for 4 hours)
• Saturday morning at 7am: i wake up (so far i fasted for 13 hours)
• Saturday 7am-to-12pm: i only spend 5 hours awake fasting
• Saturday at 12pm: I've fasted a full 18 hours
• Saturday from 12pm-to-6pm: i eat 2+ meals at anytime during this period eating an exact amount of calories as laid out by my current diet plan.
• Saturday night at 10pm: Begin 18 hour fast

i use your sample to create my own that is work best for me so what do u think

please let me know ....i will be waiting since i already start fast yesterday and still on it will be eating lunch at 12pm

February 28, 2015

Adrian Bryant

yep, that is right

February 28, 2015

Leah

HI Adrian,

I am thinking about doing the intermediate fasting but have one question. Is it okay if I fasted from 4pm to 9:30 am the next day and then between 9:30am to 4pm eat my meals? I noticed that the IF plans ended at 8pm and continues until 1pm. Does it matter what time you fast? I prefer to have a light smoothie (homemade) for my breakfast before I work. Thanks!

February 27, 2015

Adrian Bryant

does not matter when your fasting and feasting tiems are as long as they are resonably consistent day-to-day

February 28, 2015

Kay

Hello there.

Thanks for the information#!! I want to try IF. Can I stop eating at 9th then eat again 4th next day. And eat 1200 calories only? I want to lose 20-25LBS. With in 2 months. But I have a current exercise regimen of 5am cardio 1 hour. Then 30 minutes at 12pm then 1 hour-2 hours strength heavy liftinG.
Then at night 45 minutes light yoga/workout.
can I still do this?
I only eat chicken eggs. 30-50grams carbs a day. And they come from veggies yogurt.
And I have almonds and limit fruits to once a week. I take fish oil. BCaas. And multivitamins.

Will this be okay? I'My desperate. I haven't seen much change ge. I.pI.played with my calories etc and it's still hard. I'm hoping IF will help.
Will you think this work? I carry all my weight in my thighs and butt.

Thand you.

February 26, 2015

Adrian Bryant

what is your current ewight & height? Im sure you'll lose 20 in 2 months and I didnt understand the first question you asked

February 26, 2015

maria..

Does coffee have calories in it?

I drink it black

February 24, 2015

Adrian Bryant

yes it does

February 26, 2015

Ric

Is there any way to eat up to 3500 cals and not gaining a pound!?

well ive reached my weight loss goal right well yesterday I ate up to 3600 cals and I weighed my self today and I didn't even gain!

Im... 5'5 / 135 / 19 years old

February 24, 2015

Adrian Bryant

you just proved it was posible!

February 24, 2015

Franky

Hello is coffee good for weight loss or maintain weight? I drink about 3 cups of black coffee and nothing in it but does it speed up metabolism because I keep taking a shit haha -,- which is awesome

February 21, 2015

philicia kumar

Hey adrian

I have been doing the fasting for 5 days now and havnt seen any results yet. I have been having a few bottles of water during my fasting is that bad?

February 20, 2015

Adrian Bryant

well what is your calorie intake

February 21, 2015

philicia kumar

Roughly 1200 calories. But im thinking of fasting at night now instead of during the day. I heard that will help. Is that true?

February 21, 2015

Adrian Bryant

what is your weight and height.

water is not bad during a fast.

how are you tracking the 1200 calories and are you working out and if so do you workout during your fasting period

February 21, 2015

Billy

i'm doing 36hr fasting ADF.......so I take 0 calories on my fast, so how many calories should I aim for on my eat day? i'm 6ft 276lbs......currently lost 104lbs
thanks

February 19, 2015

Adrian Bryant

I would keep it at a solid 1200-to-2000 calories as according to this diet

February 20, 2015

Junior roloe hernandez

I always eat big in the morning like this morning I had 2 ham and cheese hot pockets and 2 servings of cereal which is a lot but on myfitnessplay I added up my morning breakfast and it added up to 1,250 for my breakfast but I feel like I ate big after fasting for 12 hours...

if I eat big like that would I gain weight? my goal is to maintain weight but if I eat like that would I gain?

February 19, 2015

Adrian Bryant

you'll only gain if you eat too much

February 20, 2015

philicia kumar

Hi there

I have started the intermittent fasting a couple of days ago. Going good. Just not too sure what i can eat in the 4-10 hr period. To ensure i lose weight fast. Needing to lose 20kgs plus by may. Please help.
Thanks.

February 18, 2015

Adrian Bryant

see this

February 18, 2015

Matthew

Hi Philicia,

A real clean diet that will keep you full and help you shead fat is food like Broccoli,Skinless chicken breast, boiled Eggs, dragon fruit, oatmeal. This is basically what I live on during the week. It gives me the energy to exercise (cycling & weight lifting) without me feeling to tired.

February 23, 2015

Maraya

I brought some homemade pancakes but when I make them how would I know the calories of the pancakes I'm making?? I have a food scale too but if it says 1/2 cup dry and calories says 140 on the box of the pancakes .. what about the eggs I put in with the powered of the pancakes??

Please answer!

THANKS

February 12, 2015

Adrian Bryant

I would simply not inclue anything in your diet that you do not knwo the calorie amunts for. have you tried a calorie caountng app like loseit to see if they know?

February 13, 2015

Solange

Hi Adrian
Please can you suggest to me the best diet plan for a nursing mother. Thanks

February 12, 2015

Adrian Bryant

have you dicussed this with your doctor

February 12, 2015

Jordan flowers

Ok so I'm maintaining my weight but when should I Refeed my body..?

Everyday I eat about 2000 calories but when should I refeed my body?

February 10, 2015

Adrian Bryant

what do you mean refeed? why mess with something that is not borken?

February 10, 2015

Jordan flowers

Refeed is like a cheatday...

Can I cheat every Sunday since I'm always at 2000 cals?

February 10, 2015

Adrian Bryant

a cheat day to me is when you go waaay over your calorie intake to maintain weight and with that said 1 day a week should not hurt

February 11, 2015

Solange

Hi Adrian,
I love your blog and want to be part of it. I am 27yrs old and i weigh 95kg. I love to do intermittent fasting but before i start i want you to suggest the best diet plan which can be accompanied with this fasting in order to lose weight faster

February 08, 2015

Adrian Bryant

use this diet

February 08, 2015

Tom

Instead of skipping breakfast I prefer to have breakfast and lunch and just skip dinner..

My eatting window is 5am or 6am and eat all the way till it hits 2 or 3pm I don't eat after 3 basically and just fast all the way till its 5am again so that basically like 16 hours of fast

SO IS THAT OK?

February 07, 2015

Adrian Bryant

that'll work but i thinks is WAY easier to spend most of your fasting period sleep

February 08, 2015

ayblin reyes

I have a question about calories. .

I understand how they work exactly but how do the food company's know the calories in the food?

Does it work by scale or what?

February 07, 2015

Adrian Bryant

yes, they have something they measures how much heat it lets off

February 08, 2015

Eric Romero

What does it mean when people say that there cutting?

what is a cutting diet ?

February 07, 2015

Adrian Bryant

basically they mean they are losing fat/weight

February 07, 2015

Junior Hernandez

Does IF Speed up metabolism if u Fast for 12+ and up?

February 06, 2015

Adrian Bryant

yes, see # 6 here

February 07, 2015

Kimberly haynes

If i eat 240 grams of sugar and at 1700 calories I can't gain weight right or does sugar really turn into fat?

My everyday intake is 2000 so hmm please respond THANK YOU. .

February 04, 2015

Adrian Bryant

no, too much calories makes you fat

February 04, 2015

Tami

Hi can u drink 0 calories nestea during fasting period? Can u have 1tbs of sugar in coffee or green tea during fasting period ?

February 10, 2015

Adrian Bryant

really no b/c then it would not be fasting but the 0 calorie nestea is okay but it may contain things that increase your appetite.

February 10, 2015

carry gomez

Is it bad having a Cheat day everysunday?

I do intermittent fasting everyday but if I cheat every Sunday will I gain?

On your honestly opinion when do you think I should do my cheat days!

Thanks G!

February 03, 2015


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