The Scientific Approach to Intermittent Fasting: The Most Powerful, Scientifically Proven Method to Become a Fat Burning Machine, Slow Down Aging And Feel INCREDIBLE!

by Michael VanDerschelden

book, “The 8-Hour Diet,” by David Zinczenko and Peter Moore. It is also promoted by

Martin Berkhan’s leangains protocol and Dr. Mercola.

2. THE 5:2 PLAN The following is an excerpt taken from a study out of the British Journal of Diabetes & Vascular Disease: “Intermittent fasting can be undertaken in several ways but the basic format alternates days of 'normal' calorie consumption with days when calorie consumption is severely restricted. This can either be done on an alternating day basis, or more recently a 5:2 strategy has been developed [see figure below], where 2 days each week are classed as 'fasting days' (with <600 calories consumed for men, <500 for women). Importantly, this type of intermittent fasting has been shown to be similarly effective or more effective than continuous modest calorie restriction with regard to weight loss, improved insulin sensitivity and other health biomarkers... Despite the seemingly strict nature of the fasting days intermittent fasting has a generally good adherence record."

fast on Mondays and Thursdays, where you eat two small meals that are around 250 calories per meal for women

4. EAT-STOP-EAT FASTING This type of fasting regimen, popularized by fitness expert Brad Pilon, involves fasting for 24 hours, once or twice a week. It is similar to the 5:2 plan,

but you consume absolutely no calories during the fasted days (vs 500-600 calories in the 5:2 plan).

You can drink water, coffee, and other non-caloric beverages during the fast. This can help reduce hunger cravings. During your eating window, focus on healthy foods for best results. This simply won’t work as well if you eat tons of junk food or excessive amounts of calories. Indeed, as with any new major lifestyle change, you will have to fight through an initial transition period.

it takes an average of two weeks to give your body enough time to learn how to effectively burn fat as fuel instead of carbohydrate (blood sugar and muscle glycogen).

When you gorge excessively during your non-fasting days or non-fasting hours, the health benefits can easily be lost.

A general rule of thumb is to consume at least 35-40% of your daily calories during your first meal of the day.

There is massive evidence out there that shows how vitamin D can decrease your risk of cancer by more than half.

fasts lasting longer than three days actually result in a suppressed metabolism,

eating many small meals throughout the day to keep your metabolism up is a complete myth.