Tribe By Noire

The Intermittent Fasting Guide

Fasting is when you go without eating for a set prolonged period of time. There are many different types of fasting methods to choose from, but ideally you want to choose a fasting method that you can actually complete successfully. Here’s a few reasons why you should consider implementing fasting.

Accelerated fat loss
Improved insulin sensitivity
Improved brain function
Improved muscle retention while cutting body fat
Improved recovery and immune system

Intermittent Fasting

Intermittent fasting is the fasting method that I and my clients have seen the best results with in terms of fat loss and muscle gain. This method splits your day into a fasting window and an eating window with the fasting window being much longer than the eating window.

A great ratio to start intermittent fasting with is a 16 hour fast and an 8 hour eating window (16:8). The simplest way to do this is to start eating 6 hours after you wake up. You can move your eating window to a time slot that fits your schedule also. Just make sure you don’t end your eating window too early and then go to bed hungry. Its important that you stick to whatever eating window you set in order to avoid throwing your body’s internal clock and hormonal balance out of whack.

Intermittent fasting is very sustainable and can be a great lifestyle addition. I recommend doing this daily for at least 4 consecutive weeks to get the most benefit from it. If possible for you, do it for an entire year.

Managing hunger during fast

Fasting can be a bit challenging when you’re first starting out because of hunger. This can definitely be the case if your body is not used to using fat for energy. The good news is that it gets better overtime and becomes very easy to do. Until then, there’s few ways to make your fast easier to get through.

*Important note

Drinking is allowed during your fast as long as what your drinking does not contain any calories. Keep in mind that even workout supplements like BCAAs will break your fast.

Training On Fasting Days

There are 2 periods of the day that are ideal for training with intermittent fasting. The first period of the day is in the morning, 1-2 hours after you wake up. Doing this will maximize your fat burning even more during your fast. This happens as a result of using all of the stored glucose in your body during your workout. In order to recover, your body will tap into your fat stores to convert that fat into glucose at a much faster rate. This is option is my personal favorite.

The next ideal training period would be 1 hour after your last meal of the day. The food that you’ve eaten during the day will serve as the energy source that drives your workout. This is ideal for intense lifting sessions. Going this route will improve your fat burning rate overnight as you sleep. However, it is best to stick to one set training period. Being sporadic with your training times can work against you in some major ways.