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 1023 Comments
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

Adrian Bryant

you can have cheat days

February 04, 2015

Carry g

if i have them EVERY Sunday will affect me?

im always eatting during weekdays and weekends at 1900-2100 to maintain but if i Cheat everysunday will it affect me at all?

And i Fast for about 16-17 hours everyday

February 06, 2015

Adrian Bryant

no. but wahtever happens good or bad you will only simply need to adjust your weekly and/or cheat day calorie intake

February 07, 2015

Rene

Does caffeine burn fat

February 02, 2015

Adrian Bryant

yes, see #13 here

February 02, 2015

Wilson hernandez

How does a food scale work?

I would want to buy one because I heard it's good for meats and cereal..

I don't get how the calories work on cereal so should I plan to get one?

February 01, 2015

Adrian Bryant

you can use apps like myfitnesspal to help you figure out calories

February 02, 2015

Manuel

Can you lose weight without calorie coutning and just intermittent fasting for 14 hours?

Is intermittent fasting that strong?

January 31, 2015

Adrian Bryant

you still WILL NOT lose weight if you eat too much not matter what you do

January 31, 2015

Govind

Hi Adrian

I have recently added intermittent fasting to my weight loss routine. What I wanted to ask is this:

Can the 14+ hours of continuous fasting be organized in any way? I prefer to have a breakfast and skip dinner.

Basically, what I do is, I have an evening meal at 5 pm or 6 pm and I work it all off through cardio and don't eat dinner. The next meal is breakfast at 8 30 am the next day.

Cheers
Govind

January 29, 2015

Adrian Bryant

you can as long as you fast for 12+ hours a day

January 29, 2015

Jason

I'm 5'7. 180 pds 19% body fat. Looking to get really lean and down to 12%. Currently doing 16 hr fast and averaging around 2000 cals a day. Working out 3 to 4 days a week doing circuit training and some compound exercises but still very hard shedding weight. Any advice. Been working out for a yr and fasting 2 weeks now. Getting frustrated!

January 28, 2015

tom

I'm pretty much maintaining my weight right now since I did my weight loss goals but is a 4 hour eatting window bad/dangerous for maintaining weight? I fast pretty much to 14-17 hrs a day

January 28, 2015

Adrian Bryant

no, the only thing BAD for trying to maintain your weight is eating too much or too many calories causing you to gain weight

January 29, 2015

Adrian

Does weight lifting speed up your metabolism?

January 27, 2015

Adrian Bryant

a little by increasing muscle mass

January 28, 2015

tina

Hi,

Im 5'3 and weigh147 lb. I want to lose about 15-20 lbs in 3 weeks. Is the fasting with 45 min cardio going to help me achieve that In the 3 week period of time?

January 27, 2015

Keyahna

Hey , I'm 5'7 and I weigh 167 pounds I want to lose twenty pounds and keep it off. How long do you think it would take for me to see results if I follow this plan and do HIIT also ?

January 26, 2015

Adrian Bryant

generally you should expect to lose 10 pounds every 4-to-6 weeks but of course your first 10 will probably come off faster than that with your last 10 taking a little longer

January 28, 2015

Aaron mares

Why do people weigh there're food?

when they can just count calorise??

January 26, 2015

Adrian Bryant

it's the same thing. some foods have a certain amount of calories based on how much they weigh

January 26, 2015

frank gomez

Question!

I have a six pack but why when I eat my belly looks kinda bigger?

Does our stomach get big if we eat a lot? I'm speaking like around 2300

January 25, 2015

Adrian Bryant

depends on what you eat. if you ate lot of carbs and salt you will temporarily become bloated

January 26, 2015

Dewayne

Yo my boi!

I intermittent fast for about 15 to 16 hours a day and stay at 2000 calories or around 1900 but I already achieved my weight loss goal but since I always intermittent fast in the weekdays and weekends can I have a refeed day even though I'm not really working out?

Like can I eat up to 2500 calories only on weekends since I'm always at 1900 and 2000 cal and not gain weight?

Thanks bro! Hopefully u can reply back

January 24, 2015

Adrian Bryant

let's do the math. is the 2000 daily average helping you lose or maintain weight? if lose then maybe you wont gain but if it is helping you maintain then you'll gain maybe a little bit only

January 24, 2015

Dewayne

Thanks for the reply!

I'm trying to maintain my weight not gain or lose cause I believe I lost a lot of weight already but I always stop eatting my dinner at 3 or 4 pm and then start eatting/counting my calories around 5am or 6am when I wake up..

That's about a 15 or 16 fast my point is if I refeed my body with extra calories in the weekend will it hurt? Cause I'm basically eatting about 1900-2100 calories day in the week days when I work ..

January 24, 2015

Adrian Bryant

in that case... with that calorie intake you shouln't expect too much of a difference in your weight unless you are lifting weights to gain muscle mass

January 25, 2015

Sunnie

So currently i weigh 238 (5'4 20 years) most of my weight is carried in the lower body region but there's still lots of fat on my upper body as well, i'd like to kill my upper body fat&leave most of the booty lol is this fasting plan good for such results?

January 23, 2015

Adrian Bryant

yes it is but you still need to watch your calorie intake and/or workout

January 24, 2015

Jerry romero

If i intermittent fast for 15+ hour's does it get rid of muscle?

January 23, 2015

Adrian Bryant

no it will not

January 23, 2015

junior

If i maintain my weight at 2000 calorise and workout on an empty stomach and Start counting calories right after my workout and burn 500 cal on the treadmill can I eat up to 2500 without gaining weight?

January 23, 2015

Adrian Bryant

probably but I, you or anyone cannot tell you that definitely so you will need to go thru trial and error to find out

January 23, 2015

fern

ey

I've been looking threw you're post about muscle building but can u look ripped and be cutt if u eat whatever I want like protein and stay 2000 and down?

Like 2pac the rapper body figure and not all bulky and big

January 22, 2015

Adrian Bryant

depends on your current weight and activity level

January 23, 2015

Amber

Just a quick question on the feasting period...Can you eat 300 calories and then 900 calories? or Should the 300 calories be eaten 2-4 hours apart?

January 21, 2015

Adrian Bryant

does not matter WHEN for weight loss only HOW MUCH

January 21, 2015

Ben

Is the IF diet going to help me gain lean muscle mass. Can i get huge doing this IF diet?
Thanks!

January 21, 2015

Adrian Bryant

you can but your diet still needs enough caloriesd and protein to build muscle mass

January 21, 2015

MS J

Adrian, does the V8 Juice have to be a certain kind? There are so many flavors now. I can tolerate the original V8, but would prefer some of the better tasting ones, like the ones with fruit in it. For instance like the V8 Splash or V8 Fusion varieties. What are your thoughts?
Thanks

January 20, 2015

Adrian Bryant

the original v8

January 20, 2015

Carl's j

I lost about 40lbs but how can I cutt and ripped without putting high numbers on the scale and just weightlift without getting all fat and big?

Something like 2pac body figure and not getting all bulky

January 19, 2015

Adrian Bryant

go here

January 19, 2015

kim

Hi,

I am a 17 year old girl weighing 172 lbs at 5 foot 2 inches tall. I have to lose 30+ pounds before April, do you think it is possible for me to lose that amount by following your intermittent fasting plan with exercise?

January 18, 2015


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