Intermittent Fasting (I.F.) is a pattern of eating that alternates between periods of fasting and non-fasting. There are a few different popular types (you may have heard of The Warrior Diet, Eat.Stop.Eat or Leangains), but for now please think of I.F. as purposefully skipping breakfast. Of course, there is a little more to it than that, but for now, please think of it in those terms.
Intermittent Fasting reached a peak of popularity around 2013. Unfortunately with this popularity came the typical fitness industry nonsense articles selling people on exaggerated expectations of what it can help do for dieters and physique focused individuals. If you’re coming to this page through Google, you’ve may well have heard an exaggerated story. Fortunately, I’m here to tell you what the real deal is with Intermittent Fasting and how it may help you, without the hyperbole.
“For the dieter, I.F. offers something very unique, in terms of enjoying physically and psychologically satisfying meals while losing weight. The absence of hunger and cravings are also a welcome feature when using I.F. for weight loss. Contrary to popular belief, the fasting phase has a suppressive effect on hunger. Hunger pangs may come, but they disappear quickly, to be replaced by a sense of well-being and total absence of hunger.” -Martin Berkhan
For more, see Dr. Bojan Kostevski’s full review of the research into The Effects of Intermittent Fasting on Human and Animal Health.
Leangains is a type of I.F. pioneered by Swedish nutritionist Martin Berkhan. It was put together based on scientific research on fat loss, muscle building, his own experimentation and the actual experience of working with clients over the last 12 years.
I personally have used this system with myself and to coach hundreds of clients helping them in their physique journeys in the last six years.
While some nutritionists or trainers get stuck in their dogma or are quick to jump on the latest fad to make sales or exploit our ignorance for profit, when enough solid new research comes along that suggests an improvement can be made with the method, Martin incorporates it and make the amendments necessary. It is this lack of ego and objectivity that has made the Leangains method so spectacularly effective for thousands of people. I would highly recommend you check out his blog, leangains.com.
Why not give it a try?
Drawing on my experiences working with clients I’ve written guides on this site to show you how to do it. A lot of love has been poured into the articles and I really hope you can have success on your own like thousands of others already.
Questions welcomed in the comments on any page. Thanks for reading and good luck!
See my Step by Step Guide →
1. Macro calculator
2. 'The Complete Guide To Setting Up Your Diet' book
3. Email course on the 5 biggest set-up mistakes people make.
(Yes, it's all free.)
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