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!

Intermittent Fasting for a smaller waist

I just want to thank u for 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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Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

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1-26 of 1233 Comments

Hey as far as the 1200calorie what if one of my meals is 200 one is 400 and the other is 600 thats 1200 will I still lose weight? I also am currently doing your at home intense workouts 1 to 2 times a day, in addition to running 2 miles after?

August 29, 2015


Hi, I ging to try ding IF this monday. One question can I use lemon water (fresh lemon) instead of regular water?

August 29, 2015

Adrian Bryant

no. it really is not fasting if you ingest calories but you could actually get away with it IF THE CALORIE content of the fresh lemon is very low

August 29, 2015


Adrian very solid article on fasting, i am doing it right now modified i do 3 24h fast and its amazing. The hunger goes away after 3 days really its like magic and you do lose the sugar craving and sweet tooth.

I give you a big five thumbs up and sharing this webpage so everyone can read the benefits of Intermittent fasting.

Thank you once more for your great work.

August 28, 2015

Adrian Bryant

yur welcome

August 28, 2015


Hi adrian, how long does it take to start seeing results without exercising? I have been doing this few days ago and my weight have been fluctuating, so i dont know if its just bowel movement or something..

August 20, 2015

Adrian Bryant

usually you will notice weigh changes weekly

August 21, 2015


Can I take my multi-vitamins during the fasting hours?

August 20, 2015

Adrian Bryant


August 21, 2015


Hi adrian. I started this IF fee about 2 days ago and whenever im fasting, i dont feel hungry? Is it normal? I though you were supposed to be really hungry? My fast/feast time is 18/6 hours. During the feast time, i usually eat just 2 regular meals and maybe some snacks in between. I will try to eat 1200 cal during fasting and my last meal will always be at 9pm and then fast until the next day at 3pm. Its quite a long time and if i've eaten normally like how i previously do, i wouldnt hv last this long without being hungry..

August 19, 2015

Adrian Bryant

no, IF will acutally decrease hunger over time

August 19, 2015


Hello Adrian,
I am 5'2" and weighes in this morning at 205. Ihad twin girls 14 mths ago and since ive had them have been trying to lose weight and it seems impossible­čś× Ive counted calories 1400 1200 1700 and have not lost weight. currently i do zumba 3xs a week. what would u recommend

August 17, 2015

Adrian Bryant

how are you tracking calories? switch to these workout rules

August 17, 2015


I use my fitness pal. I also purchased jillian michaels body revolution workout. im just not sure on how many cal i shoyld be eating anymore.

August 18, 2015

Adrian Bryant

I recommend you triple check your calorie counts because at your weight - 1700 calories should induce weight loss

August 19, 2015


Hi! Do we eat healthy stuff (like vege, lean meat etc) or eat normally? Which one do you suggest to lose the fat faster? Also can we eat carbs from rice, flour when feasting?

August 17, 2015

Adrian Bryant

does not matter what you eat as long as calories are right. less calories = faster weight loss but see this for some foods to speed up fat loss

August 17, 2015


Do you think people with hormonal problem can do this intermittent fast? I only wanted to lose about 15kg but its quite hard for me :( Also, when doing the intermittent fast, when do I workout? When fasting or feasting time?

August 14, 2015

Adrian Bryant

I'm dot a doctor bu exactly what kind of homonal problems

August 15, 2015


Hormonal imbalance. I've heard its harder for ppl with that to lose weight. Also, is stomach rumbling from being hungry normal when doing this? Wouldn't that causes gastric problem?

August 17, 2015

Adrian Bryant

yes, at first the hunger may be intense that is why I recommend starting with 12 hour fast or just skipping breakfast

August 17, 2015


Doesnt our metabolism slow down too when we dont get energy, hence burning less calories? So i assume we exercise to speed up metabolism during those times?

August 17, 2015

Adrian Bryant

actuallly, your metabolism slows down as you lose weight becuase it takes less energy to care for a smaller body

August 19, 2015


i have tried everything in the past. Will this work if i have hit a plateau? i workout 4 days a week and my calories are around 1300/day. im 138 lbs right now and wondering do i increase my calories or stay where i am? Also does it matter what i am eating during my feeding periods? i have done low carb in the past so wondering if this made a difference. Is cheating once a week allowed?

August 10, 2015

Adrian Bryant

yes this will help and these tips also and no... all that matters is HOW MUCH you eat

August 10, 2015


Hi Adrian,

I am a 41 year old female and have had 3 kids. Youngest is 8. I want to lose some weight and body fat. I currently weigh 146 lbs and am 5'7. I weight train 3x a week in the evening between 7-9pm and walk 45min Mon-Fri during my lunch hour as I have a sedentary job. Can IF give me fast results with this schedule if I have my last meal at say 7pm and break at 1pm the next day? Id be walking fasted for 45 mins Mon-Fri but weight training on a full stomach 3x a week. I would still continue the IF on weekends. Sorry for the long post just want to know IF would work for me with my routine and help me lose weight and burn fat faster. Thanks

August 04, 2015

Incorrect please try again en Espanol
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