Fast weight loss…
It’s what we all want. It’s the Holy Grail.
Unfortunately, with fast weight loss comes fast weight gain.
Unless you know the secrets I’m about to reveal!
Intermittent fasting might be the key to the Holy Grail of fast weight loss, that you actually keep off.
What is Intermittent Fasting?
Intermittent Fasting (IF) is the self-imposed abstaining from food for a specified period, usually about 16 hours with a window of 8 hours to consume meals. Most commonly, this is achieved by skipping breakfast and having the first meal of the day at around noon, but some people take intermittent to mean abstinence of anywhere from 12 to 18 hours.
Preliminary studies (as well as a text more than a century old) point to the following resulting from IF:
• Increased cognitive function
• Weight loss/maintenance
• Diabetes prevention
• Cardiovascular strength
Giving our bodies a chance to digest, heal, and function optimally is the goal. With proper planning, the intermittent fasting benefits could be fantastic.
Intermittent Fasting For Weight Loss
Intermittent fasting can be a simple and effective way to lose weight when done properly, as regular short-term fasts can help you consume fewer calories and shed pounds.
A number of studies suggest that intermittent fasting is as effective as traditional calorie-restricted diets for short-term weight loss.
A 2018 review of studies in overweight adults found intermittent fasting led to an average weight loss of 15 lbs (6.8 kg) over the course of 3–12 months
Another review showed intermittent fasting reduced body weight by 3–8% in overweight or obese adults over a period of 3–24 weeks. The review also found that participants reduced their waist circumference by 3–7% over the same period.
It should be noted that the long-term effects of intermittent fasting on weight loss for women remain to be seen.
In the short term, intermittent fasting seems to aid in weight loss. However, the amount you lose will likely depend on the number of calories you consume during non-fasting periods and how long you adhere to the lifestyle.
The 3-Week Intermittent Fasting Diet helps you lose 21 pounds in 21 days using this simple metabolic fasting trick…
Intermittent Fasting And Appetite
Switching to intermittent fasting may naturally help you eat less.
One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window.
Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction.
Types of Intermittent Fasting for Women
When it comes to dieting, there is no one-size-fits-all approach. This also applies to intermittent fasting.
Generally speaking, women should take a more relaxed approach to fasting than men.
This may include shorter fasting periods, fewer fasting days and/or consuming a small number of calories on the fasting days.
Here are some of the best types of intermittent fasting for women:
- Crescendo Method: Fasting 12–16 hours for two to three days a week. Fasting days should be nonconsecutive and spaced evenly across the week (for example, Monday, Wednesday and Friday).
- Eat-stop-eat (also called the 24-hour protocol): A 24-hour full fast once or twice a week (maximum of two times a week for women). Start with 14–16 hour fasts and gradually build up.
- The 5:2 Diet (also called “The Fast Diet”): Restrict calories to 25% of your usual intake (about 500 calories) for two days a week and eat “normally” the other five days. Allow one day between fasting days.
- Modified Alternate-Day Fasting: Fasting every other day but eating “normally” on non-fasting days. You are allowed to consume 20–25% of your usual calorie intake (about 500 calories) on a fasting day.
- The 16/8 Method (also called the “Leangains method”): Fasting for 16 hours a day and eating all calories within an eight-hour window. Women are advised to start with 14-hour fasts and eventually build up to 16 hours.
- Metabolic Fasting: A upgraded intermittent fasting technique I created using a metabolic and hormonal focused approach combined with intermittent fasting. Typically combined with the 16/8 method and Crescendo Method.
Whichever you choose, it is still important to eat well during the non-fasting periods. If you eat a large amount of unhealthy, calorie-dense foods during the non-fasting periods, you may not experience the same weight loss and health benefits.
At the end of the day, the best approach is one that you can tolerate and sustain in the long-term, and which does not result in any negative health consequences.
The 6-Step Process To Lose Weight Fast On Intermittent Fasting
Step 1. Skip The Exercise More Mentality
I hope I’m not starting off on the wrong foot, because you think I’m going to try to sell you a magic “no exercise” pill.
Eventually you’ll need to start an exercise program. Exercise, while it plays a significant role in FAT LOSS, plays a minor role in WEIGHT LOSS.
If you have over 50 pounds to lose, we need to get weight off first.
A recent study done by Current Biology took 322 adults from 5 different countries through a calorie reduction weight loss program. They split the groups between those that did exercise and those that did not.
Believe it or not, adding in exercise did not play ANY major role over calories burned or weight lost. And for those that saw changes, they were minor at best.
When you start exercising, the first thing you’ll begin doing is walking with a mix of metabolic bodyweight exercises.
Metabolic exercise makes sure you’re boosting the right fat-burning hormones and keeping your stress/fat-storing hormones low and out of the way!
Step 2. Focus On Food Quality Not Quantity
I always say, instead of suppressing your appetite, SATISFY your appetite. Too many people trying to lose weight are focusing on points, calories, and the scale.
This obviously isn’t working, because if it was, I wouldn’t have to write this article.
100% of the clients who needed to lose over 50 pounds and who weighed 200 pounds or more had hormonal problems that prevented them from losing weight or burning fat.
High cortisol, excess estrogen, low growth hormone, low thyroid, low testosterone, insulin resistance, and many others are likely making weight loss impossible.
The solution? Focus on NOURISHING your body with high quality foods, macronutrients, and hormone-healing meals.
Have access to the healthiest, balanced, IF meals on the planet with The 3-Week intermittent fasting Diet
Counting calories is not only awful, it usually doesn’t work. And if it does, the weight always comes back. Most of the time, even more stubborn than ever before.
Step 3. Go BIG With Your Weight Loss Efforts
The bad news? Most people think it’s not healthy to lose weight quickly
The truth? It’s not the fact that you lose weight fast that is unhealthy, it’s HOW you go about it.
The great news? An intermittent fasting diet can help you lose weight quickly and in a healthy way.
According to the latest science, militant diets win out vs. standard diets. Those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.
Therefore, losing weight fast will better impact you in both the short-term and the long-term. The most effective thing you can do is actually a cold turkey approach.
If you know anything about my philosophy on health and weight loss, you’ll know I HATE the short-term diets, so for me to say this is saying a lot about the importance of losing weight FAST.
Dropping weight fast will motivate you to keep going. Keep making better eating choices. Keep choosing the workout over the couch.
You NEED a win right away if you have a lot of weight to lose and I want to help you have a FAST weight loss win.
The 3-Week intermittent fasting Diet Helped Crystal and Debra Lose 7 Pounds In One Week And They Kept It Off…Learn How
Step 4. Balance Your Macronutrients
Now that you have decided to plan your meals (good idea!), it’s about time you learn how to balance your meals for a fat-burning metabolism. Most people they just to through some protein and vegetables together and that’s all you need to lose weight.
While you probably lose weight on a protein/veggie diet, you’ll end up slowing down your metabolism AND you won’t last very long eating a boring, un-enjoyable diet.
You NEED carbs and fat to lose fat and boost your metabolism.
The trick lies in knowing which carbs and fats to include in your daily eating and which ones to exclude (most of the time) from your eating.
The best strategy for meal-balancing or macro-balancing I teach in my 3-Week Intermittent Fasting, begins with simplicity. When you keep your meals simple, you’re more likely to stick to it.
Most of the time I suggest a balanced approach to your macronutrients: carbs, proteins, and fats. However, if you’re starting from scratch I have my clients start with an Intermittent Fasting Diet, with a focus on more fat, medium protein, and low-carb.
This form of macro-balancing stabilizes insulin and leptin, the two most important hormones for fat loss. The other thing the intermittent fasting diet does is switches your body from burning sugar to fat.
Step 5. Limit Your Carbs, Be Picky With Your Protein, and Eat More Fat
It’s very likely you are dealing with insulin resistance when you’re overweight. I’m almost 99% sure you have insulin resistance and I know with 100% certainty, the only way to overcome this is to do a carb detox, THEN a carb-cycle approach.
Another fact with anyone overweight is they probably aren’t eating nearly enough high-quality protein. You are probably protein deficient without even knowing it.
You might even be confused as to which fats to avoid and which ones to eat. You might think nuts, flax oil, and olive oil are the best oils.
Well you’re in for a wake up call, because if you don’t manage your carbs, increase your protein, and change up your fats, weight loss is going to be difficult for you.
Don’t worry, I’m going to make things extremely easy for you, making your weight loss seem almost effortless.
Many IF diet involves cutting down on carbohydrates, such as rice, pasta, white bread, etc., as a low-carb diet can aid a faster weight loss process.
The metabolic fasting diet promotes healthy fats like coconut oil, as coconut oil is rich in medium chain triglycerides, which is extremely beneficial for health.
The metabolic fasting diet also includes protein-rich foods which can aid healthy lean muscle building (metabolically active tissue), to keep you looking fit and toned.
Getting into ketosis, isn’t as simple as lowering your carbs and increasing fat. You need a proven science-backed method for getting into a fat-burning metabolic state through IF.
Step 6. Heal Your Digestive System, Detox Your Liver, and Boost Your Thyroid
Optimal digestion and assimilation of food and nutrients is vital for healthy weight loss. The hormones of the digestive tract are responsible for appetite control, food digestion, nutrient absorption, and toxin removal.
Your digestive system is strongly related to your nervous system, which influence your endocrine system (hormones). If you treat your stomach like a garbage disposal for low-quality foods, your hormones will repay you with weight gain.
Overconsumption of inflammatory foods can lead to leaky guy syndrome, IBS, chronic diarrhea, ulcerative colitis, and more food intolerances. An inflamed “gut” makes it nearly impossible to have a flat stomach or engage the muscles consisting of your “core.”
Optimal health and weight loss are not possible without a healthy liver. The liver is the major detoxification organ and also filters most hormones. It is responsible for 75% of T3 conversion (thyroid hormone) and provides energy in the form of glycogen. It also filters excess estrogen.
When the liver is overburdened by excess stress hormones, alcohol, processed foods, artificial sweeteners, HFCS/sugar, and an overall poor quality diet, the 2 phases of detoxification are inhibited.
The thyroid gland produces three hormones: Thyroxine (T4), Triiodothyronine (T3) and Calcitonin. T4 and T3 are what most people think of as “thyroid hormones.” These hormones play a significant role in your metabolism and in energy regulation in the body. Thyroid hormones act on almost every kind of cell in your body to increase cellular activity or metabolism. If there is too much or too little thyroid hormone, the metabolism of your entire body is impacted.
Because the thyroid hormones T3 and T4 control cellular metabolism throughout the body, when there is not enough of them for any reason, this metabolic function slows and becomes impaired.
Since the thyroid gland regulates metabolism, there is a strong correlation between thyroid disease and weight. Weight gain is more severe in people with hypothyroidism due to an excess accumulation of salt and water; weight loss is common in people who have hyperthyroidism.
Learn How The 3-Week Intermittent fasting Diet Eliminates Gut Inflammation, Detoxes Your Liver, and Resets Your Thyroid
Step 7. Drink These 3 Drinks Every Day
Lemon Water – Drinking warm lemon water first thing in the morning is another great way to stimulate weight loss. It’s also a great healthy habits to add to your “get healthy” journey of transformation.
This drink provides crucial nutrients for the body and is EASY to do. Just make sure to use a real lemon and not lemon juice from concentrate.
Simply squeeze 1/2 of a lemon into a cup of warm water in the morning.
Apple Cider Vinegar – Apple Cider Vinegar is one of the best liquids to heal your gut and protect your cells.
Drink this apple cider vinegar either in the morning or before beg for a healthy digestive and immune system.
- 8 oz. purified water
- 2 Tbsp. apple cider vinegar
- 1 tsp. raw honey (optional)
- 1/4 tsp. cinnamon (optional)
- 1/4 tsp. cayenne pepper (optional)
Metabolic Coffee/Green Tea/Yerba Mate – Coffee, green tea, and yerba mate have all been shown in multiple studies to be effective at stimulating your metabolism and certain fat-burning hormones.
Green Tea Infusion
- Prepare a cup of green tea.
- Add 1 Tbsp. stevia or raw honey
- Add a pinch of cayenne pepper
- Add a tablespoon of ground cinnamon.
The Yerba Mate and Honey Elixir
Yerba Mate has the “strength of coffee, the health benefits of tea, and the euphoria of chocolate” all in one beverage. Of the six commonly used stimulants in the world: coffee, tea, kola nut, cocoa and guarana, yerba mate triumphs as the most balanced, delivering both energy and nutrition.
- 1 cup yerba mate (brewed)
- 1 tsp. stevia or raw honey
The Perfect Cup of Coffee
- 8 oz. of freshly brewed organic coffee
- 1 Tbsp. grass-fed butter or refined coconut oil
- 1 Tbsp. MCT oil
- pinch of cinnamon
Add all ingredients to a blender and enjoy!
Step 8. Start Your Weight Loss Journey The Right Way
If this article hit home for you, The 3-Week Intermittent Fasting Diet really is the best place to start your weight loss journey.
My clients lose an average of 10-21 pounds in 21 days and absolutely love the program! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
I have over 10,000 clients in our private support group going through the Intermittent Fasting Diet together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you need to lose 50 pounds or more and ready to make a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.
The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.