How to Use Intermittent Fasting

Intermittent Fasting is all the rage!


Everyone and your barber are all doing it and most likely they aren’t doing it right or thinking about it in the right way!

So let’s talk Intermittent Fast (IF), what it IS and what it is NOT, how to DO it and how NOT to do it.

Before I even get into it, let me begin by saying this is NOT A GATEWAY TO WEIGHT LOSS! It’s a tactic or strategy that can aid you in adhering when on a new nutrition plan or diet!

So now you’re thinking why even bother then?

Let me explain, intermittent fasting is a TOOL. Sometimes we want to use this tool and sometimes we don’t want to, and if we choose not to our fat loss journey should still be working well without it.

What is Intermittent Fasting?

“Don’t eat until lunchtime?”

Well yes and no, there is a bit more to it!

Let’s first begin by choosing which type of fasting you would like to do. There are 3 ways you can use IF as a tool;

There is the eat-stop-eat method, where you fast for 24 hours. You would, for example, eat dinner and then stop eating until dinner the next day. You would do this once or twice a week. Even if you don’t choose this one as your normal, doing this once in a while is a great too.

The other method is the 5:2 ratio where you would only consume about 500-600 calories on two non-consecutive days and eat normally the other days of the week.

However, most choose the 16:8 ratio for fasting. This means fast for at least 16hrs (easier to do if you count your sleeping time) and then 8 hours where you can resume eating or feast.

How to use IF

To fast properly you need to make sure that you have not eaten or drunk anything other than water, black coffee or black tea. Once you have added milk, cream or sugar to any of these drinks you have broken your fast and it DOES NOT count. But remember this is about adherence, so if you MUST have that sugar in your coffee, it’s not the end of the world.

Usually, on a 16:8, we skip breakfast as it is easier to fast while sleeping and just wait for lunch to eat. However, it is completely up to you how you choose to fast. Perhaps skipping dinner is easier for you? Whatever you choose, fasting for at least 16 hours and being consistent is key!

What are the benefits of IF?

Besides allowing you more calories throughout your day and keeping you on track with your calorie deficit, IF has many other benefits.

  1. Some Dads, including myself, have noticed a higher ability to focus and concentrate while fasting. I do some of my best work during my fast.
  2. An increase of human growth hormone. This aids in muscle growth.
  3. Helps regulate insulin levels, which can assist the body to use body fat as an energy source.
  4. Increase the repair process. This means that fasting can aid in the recovery of cells of the body as it allows the body to fully focus on recovery, rather than sending energy to digest foods.
  5. Allows for portion sizes (lunch and dinner) to actually increase, rather than decrease which is what normally happens on a diet!

Why we use it during our fat loss journey

If you’re someone who does not do particularly well at tracking your nutrition and we find out that you are consuming well above 3000 calories, when really you should be at about 2300, then intermittent fasting could be a great way to help you in lower those calories significantly.

So, the above Dad decides to fast in the morning and has already saved himself a significant amount of calories to be used for lunch and dinner. This has allowed him to stay at a deficit for the day and gives him the opportunity to eat lunch and dinner as normal without feeling like he is on a diet.

The above is doing exactly what we want him to do, keep on his goals, eat well, feel full and still meet his daily requirements which have been calculated to help him lose fat! He is well on his way!

So, if you need an extra boost in your weightloss goals, want to change up your program or just want to reap the benefits, intermittent fasting is for you! IF is a great tool in helping keep your calories in check and allows you to feel like you’re living a healthy lifestyle instead of suffering in a diet. 

Want to learn more about Intermittent Fasting? Click the picture below to watch!




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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.