Intermittent Fasting:

There's been lot's of talk about intermittent fasting within certain fitness circles and we often see pictures of the fantastic results achieved by people who use this method of dietary control. Sometimes I come across people who tell me that intermittent fasting hasn't worked for them, or that it doesn't work for regardless of what they do or which regime they try; and I do see a number of website queries relating to its effectiveness.

This has led to me posting this article. I will outline what I think most people should expect from intermittent fasting - if they use it correctly. Note emphasis on 'correctly.' If you use intermittent fasting as a way of testing how you can eat as much of anything you like you may be surprised to see that you actually gain weight and get fatter.

That's because it is still possible to eat large amounts of food even when intermittently fasting, especially if you were not obese to begin with. People with very bad eating habits who overeat at every meal, etc, will almost always lose weight through intermittent fasting because they will simply have less opportunity to eat as much as they were eating before. For those who were not obese, but who want to be healthier and leaner through the use of intermittent fasting, it becomes essential that they follow the method correctly and that they avoid overeating.

There are many different ways of implementing an intermittent fasting regime but almost all of them lead to a restriction on total calories consumed. I have experimented with quite a large number of methods and variations (or hybrids) of these methods and I am fairly confident in saying that when correctly implemented one can expect very similar results from most methods of intermittent fasting - although some methods will suit certain individuals better than others (with regard to practicality or preference). I also believe if implemented correctly intermittent fasting will work for everybody who's of good health.

To move the discussion on, let's assume you do follow your prescribed intermittent fasting regime 'quite' well. What then should you expect?

The data from clinical studies, unfortunately, usually doesn't drill down to the level of detail a fitness enthusiast or athlete would probably like, so we can only go on anecdotes here (and on isolated experiences volunteered by 'reliable' sources). In this case, I mean myself and people I know of - or have been in contact with (whom I believe are credible).

Using these examples I think the realistic goal for the vast majority who follow an intermittent fasting lifestyle 'correctly' would be the achievement of a total body fat composition of 10% or below.

The question many will immediately ask is "How far below 10% should I expect to get?" I think the answer to this question is "about 8%" if you're on a 'normal,' 'average' sort of diet (i.e. the type of diet being followed by ordinary people who are not obese - but who are not super-fit with well sculpted bodies).

These are the sorts of percentages I've regularly recorded when I've been on an intermittent fasting regime for a long period of time. Now let's be clear, you should look very athletically lean and well defined physically, if you are at between 8% and 10% total body fat - but that's not the same visual effect as being "ripped" (as they say in bodybuilding terms).

I must stress here that there are many people using intermittent fasting who are ripped and at the minimum body fat levels at which their bodies could possibly function normally. I guess you'd then ask why I am not as low in body fat composition as I believe I can ultimately go - and there's a very simple explanation for this. I do not eat an ultra low fat/sugar diet. I eat in the same way the vast majority of the non-athletic population eat. I do eat lots of carbohydrates, not too much protein, some fried food, etc.

Now I'm not saying I live on junk food - because I don't (but I do eat 'junk food' regularly enough, I admit). I do think about what I eat - to an extent - but not to the same extent that dieters who use conventional diets to get ripped would do. That's the key aspect to this entire discussion - intermittent fasting will get you lean - even on an average diet; but to become "ripped" like a competing bodybuilder (and to go to or below 5% body fat levels) you will have to be as meticulous about the quality and content of what you eat as anyone else - regardless of the method of fat loss you use.

So that's my belief on the effectiveness of intermittent fasting summed up. It's much easier to get and stay lean on an intermittent fasting regime than on a multiple meal strategy - to an extent. But at the 'sharp end' - at the very extremes of fat loss endeavour - if you are to remove every visible shred of fat from under your skin you will need to be as particular and meticulous in how you eat, how much you eat and what you eat as a competitive bodybuilder (or anyone else who shreds all their fat off to this extent). There is no easy or comfortable way to get totally ripped - there is no magic bullet other than disciplined eating (preferably in conjunction with a good exercise plan).

However, once again, it's a little easier with intermittent fasting because if you choose the correct dietary constituents and the right intermittent fasting regime (i.e. a daily fasting regime, as opposed to once or twice weekly fasting interspersed with multiple-meal days) you can actually get 'shredded,' while still being able to eat heartily and to full satiety during the appointed periods of your intermittent fasting schedule.

So if you want to be able to 'stuff yourself' until you can eat no more (but only once a day - at most - and with healthy, low fat food) you will probably be able to strip off all your visible fat to the same extent as you would on a tough bodybuilding pre-contest diet. Yes, it's a little easier with intermittent fasting - but you will still need to observe some serious calorie restriction, some rigorous nutrient selection of the healthiest, leanest foods; and a reasonable bit of protein intake. You will have to be as concerned about nutrient intake as any other "fussy dieter." Most people take to intermittent fasting for the very purpose of avoiding being such "fussy dieters," so that aspect of getting ripped may not appeal to them - but there is genuinely no alternative, unfortunately.