The Leangains Guide: Intermittent Fasting

Intermittent fasting and Leangains

How does Leangains differentiate itself from some other intermittent fasting based diets? Here’s a brief primer.

The basics

In-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here.

A much shorter summary can be found here.

Fasting and feeding

My general position on the fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6-7 AM like most people. Afternoons and evenings are usually spent in the fed state.

However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. I personally tend to break the fast as late as 4-6 PM since I work well into the night and rise later than most people with normal jobs.

The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I’ve also found that placing the feeding phase later in the day is ideal for most people.

The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.

Read more: http://www.leangains.com/2010/04/leangains-guide.html

 

 

Ready, Set, Fast: How Strategic Meal-Skipping Can Help You Lose Fat, Gain Muscle, and Get Healthier

Editor’s note: This is a guest post by John Berardi, PhD.

When we were kids, Mom was always looking out for our health. Chew your food. Eat your vegetables. And always eat breakfast because it’s the most important meal of the day.

As busy grown-ups, a good breakfast often falls victim to the time crunch. Who has time to cook and eat a breakfast of champions? It’s so much faster and more convenient to just grab a coffee and a bran muffin.

Of course, deep down we know it’s not right. Not only would Mom disapprove, that pudgy physique in the mirror deserves better, too.

So what’s a guy to do?  Get up earlier and make it happen, right?  Perhaps not.

Lately, some really fit guys–men with muscles, visible veins, and abs so sharp you can grate carrots on them–are doing something a whole lot different. They’re not eating breakfast.  Healthy or otherwise. In fact, they’re not eating at all for extended stretches. And they’re getting leaner, more muscular, even healthier.

This practice is called Intermittent Fasting–IF for short–and it’s challenging everything nutritionists, dieticians, and your Mom ever told you about healthy eating.

Read more: http://artofmanliness.com/2012/01/25/intermittent-fasting/