Intermittent Diet - 2. Dear, visitor. My name is Vit and this is my intermittent fasting manual called “Intermittent Diet” that will help you understand why short- term fasts are so effective fat loss tool and how you can use them in real life. TABLE OF CONTENTS: Preface. Big Leap or Small Steps? ![]()
Misconceptions Related to Fasting & Dieting. Intermittent Fasting and Metabolism Frequent Meals and Weight loss Calorie Restriction and Muscles. What is Intermittent Diet? The theory The benefits The difference. The First Phase: Period of Not- Eating– How to Schedule Your Fasts– What to Drink While Fasting. The Second Phase: Period of Eating. Now you can have all the capabilities of customized software, without the cost. Sammi 7, built around a new scripting based display builder called Sammi Studio. The Wild Diet is not meant to be a crash diet. ![]() Packed with 190 calories and 16 grams of fat per serving, peanut butter hardly sounds like the stuff that diets are made of. But two recent studies suggest people can. Getting the right amount of each macronutrient -- carbohydrates, fats and proteins -- ensures your body is able to run. ![]() ![]() ![]() ![]() How to Track Your Results. Further Reading. New Blog Posts: Redefining the Role of the Binge. Preface. First of all, I would like to say a few words about myself, and what the Intermittent Diet is all about. My name is Will Hinotsky, and I wrote this manual to help people understand how they can easily simplify and, at the same time, maximize their weight loss by using the method of structured intermittent dieting. The path I took toward writing Intermittent Diet was not typical for a diet author. First of all, I’m a guy who studied mathematics and statistics at a university for four years. This was a great time in my intellectual life, during which I realized that math is not just about figures and equations. After some training, you begin to develop a mathematical way of seeing the world. There is a moment when math becomes not just your discipline; it becomes a way of thinking. The first time I had any experience in the dieting world was when my girlfriend told me she wanted to try a low carb diet plan. I wanted to be sure she was trying something that would be safe for her health, so I decided to do some research. Before this time, diet talk for me was similar to fashion talk. I had never given any deep thought to dieting. ![]() ![]() I started reading popular fitness magazines, blogs, and forums, and, after a while, the topic of dieting caught my interest. I continued by studying books on weight loss, nutrition, and biochemistry, as well as consulting several diet experts. Since I was initially trained to work with quantitative data, I also collected data from different experimental weight loss studies to figure out what models could fit their findings. My new goal was to find out whether there were any concepts that constantly proved their long- term effectiveness. The first important piece of information I found was that caloric restriction, even without specific food restrictions, is necessary for effective weight loss. Another interesting finding was the importance of simplicity in a dieting process. A calorie- restricted but complicated diet has been proven to work short- term only. Probably the most astonishing discovery was that, by default, there are two different phases of human metabolism: fed and fasted. The fasted metabolic state promotes a great fat burning effect, however almost 9. All these principles apply to the Intermittent Diet, making it the universal diet solution. This means you can lose weight and prevent weight gain by following only the Intermittent Diet manual. Or, if you currently enjoy some type of diet plan but find that it brings you limited results, then the Intermittent Diet is still for you. It can be a great complement to or even a critical missing link in your fat loss nutrition program. Big Leap or Small Steps? I want to begin this manual by presenting a model which shows why it is more feasible to lose weight by dieting intermittently than it is to lose weight with traditional dieting. First of all, I’m going to uncover the link between weight loss rate and dieting to see how it can be applied in diet design. In order to do that, we need to conduct the following experiment: Let’s randomly select a huge group (over 1. We won’t be specific, and we’ll allow our imaginary participants to choose between lots of diet plans in existence: low fat, low carb, high protein, vegetarian, or whatever they want. For simplicity. After all, each person is unique, with his or her own personal characteristics and lifestyles. In reality, though, the range of our results will be narrow, if we consider that body weight (like height, life span, bone density, etc.) is a biological variable. And when scientists need to predict values of biological variables, all they need to know is their average value. Then they get their results by using the law of normal distribution. The law of normal distribution. To illustrate it, I will use human height. The law simply says that if one man in six has a height above 1. The tallest person on the planet has a height of 2. Applying the same law and assuming the average rate of fat loss per week is 1 pound, we will get the results for our experiment. I will skip all technical details and formulas, and present the final outcomes only. Chances of losing a certain amount of body weight per week under the terms of our experiment: You can see how irregularly weight loss rates are distributed throughout our population. Chances to lose weight within a given range drops off very quickly as you get away from the average 1 pound. In our experiment, weight loss chances decrease by about 1. What most of our participants should expect from dieting is a weight loss of somewhere between 0 – 3 pounds per week. Note, that weight loss rates tend to slow down as fat mass levels decrease. After losing a significant amount of weight during the first months of your body transformation journey, you will not likely continue losing 1- 2 pounds a week during the following months. Weight loss may slow down to 0. This rate may appear relatively slow to you, but it is quite acceptable for the purpose of body transformation, since it is obvious you don’t need to lose 1,0. Consider also that forcing weight loss to happen faster than it should may have some undesirable consequences. In fact, if you’re trying to lose weight too fast, you have a risk of developing health disorders, such as gallstones. Another concern is that losing weight too fast may result not only in fat loss, but in muscle loss as well. It is becoming clear now that it is highly impossible to lose all your excess weight in one day, regardless of how hard you try. Your total weight loss will be a result of the sum of your collective efforts, not of a single effort or a few efforts. In other words, you are more likely to achieve your goal by taking a number of small steps rather than trying to commit one big leap. The same is applied to dieting. One week of dieting does not make your body super lean – just a bit leaner, although months of dieting are more likely to do that. To be fair, this rule works in both directions. Weight gain doesn’t happen in one day. Overeating on one given day adds only a small percent to total weight gain. So, if TOTAL weight loss takes an EXTENDED period of time to happen, and if a small part of that period contributes only a small amount of weight loss, then we can describe the weight loss process with the following line: The distance between any two dots on the above trend is one week, and since each week is associated with a mild reduction in body weight, the whole trend is also gradually descending. I think this trend model helps to explain why even small but long- term changes in eating habits and physical activity, or what people usually refer to as lifestyle changes, eventually outperform radical but short- term solutions and can lead to lasting results. If we take into account that weight loss is a result of calorie restriction, we can build a similar decreasing trend for total calorie deficit during a dieting period. That’s because calorie intake, like rate of weight loss, is also a non- scalable variable, meaning you can’t eat or burn your monthly norm of calories in just one day. Under our models, it becomes clear that losing weight doesn’t necessarily require constant dieting. The only thing needed is to be in a calorie deficit over the course of some period of time. And this is exactly how intermittent fasting works. For most days out of a week, you will not be in a calorie deficit, but for one or two days, you will be in an extreme calorie deficit. As a result, over the course of a week, your food intake on average will drop, making it possible to lose weight. It makes a lot of sense, however part- time dieting is still not fully recognized in the fitness world, mainly because it involves short- term periods of not eating. This is something we are going to discuss next. Misconceptions Related to Fasting and Dieting. I bet you’ve often heard or read the claims that not eating enough food will actually cause you to store more fat. This argument is the so- called “Starvation Mode” theory (a non- scientific term, by the way). According to this theory, two negative effects are caused by low- calorie dieting: 1) Eating too few calories will slow down your metabolism. As a result, you end up burning fewer calories, and your weight loss slows down to a very minimal rate. Your body starts to utilize muscle for fuel instead of stored fat, and this leads to a decrease in muscle mass. Based on these two points, some experts recommend that you avoid cutting calories too aggressively and advise that you keep eating in order to increase your metabolism and maintain muscle mass. These seem to be central points in promoting daily- calorie restricted diets which instruct you to reduce only a small part of your food intake on a daily basis. In order to detect the real effect of low- calorie dieting on metabolism and muscle, we have to have a bit of basic knowledge. Metabolism, or, more specifically, metabolic rate is a topic that seems to produce a lot of speculation in the weight loss area, so first let’s visit it. How This Man Lost 2. Pounds In 2 Years. Latham’s weight fluctuated his entire life. One yo- yo diet and weight loss pill after another left him feeling heavier than ever—but after an accident left him nearly crippled at the age of 3. Latham ballooned up an extra 9. He suffered a double blowout to his knee and twisted his spine, herniating three discs and fracturing a vertebrae. The only way he could cope was through food. In November 2. 01. Latham couldn’t believe he had hit 3. For a while, he just gave up. He ate whatever he wanted. He couldn’t do his physical therapy correctly because his back pain was too much to bear. He couldn’t get himself up off the couch alone and often, his husband would have to help him force his body up. Every single movement required effort, Latham says.“I had a really big issue with my husband having to do so much,” he says. I was just a 4. 00- pound immobile lump.”Because his husband hated doing yard work, Latham tried helping out by mowing the lawn, but even doing that was a struggle. After finishing just one length of the yard, he would have to stop, sit down and adjust his back, which meant mowing the lawn took him two days sometimes. Then something inside of his brain snapped: “I realized I’m a big control freak, and I always tried to control every single thing except the one thing in the universe that I have complete control over, which was my health.” After his doctor told him that he could have fibromyalgia, Latham had had enough. In January 2. 01. Because he was still recovering from his injuries, any type of physical activity was painful, so he started by overhauling his diet. Before, he was chugging eight cans of Pepsi and two to three energy drinks a day. When he ordered a pizza, he ordered one for just himself, and if he went through the Taco Bell drive- thru, he’d spend $1. Latham and his husband went through their kitchen and cleared it out. Any kind of junk food or processed snacks went in the trash. He also cut out his biggest vice: sugar.“I didn’t realize it was addiction until later on,” he says. It would calm my nerves and help me de- stress. It gave me a temporary fix, so I would just continue to drink them throughout the day so I could keep that feeling.” (Find out if you have a sugar addiction here.)He cut the soda out cold turkey, and while the first week was hell, replacing it with flavored sparkling water helped him get his fix while his body got used to the change. Then he started packing his plate with proteins he had never tried before, like salmon. He started eating fresh vegetables like broccoli, kale, and Brussels sprouts. In the first week alone, he lost 1. There were weeks that his weight loss slowed down, and some weeks he didn’t lose weight at all, but after a year of changing his diet, he dropped 1. While moving was still painful, Latham finally began dragging himself to the gym. He started with the elliptical, since it was easy on his joints: The first week he only went for 1. Fast forward a couple of months, and he was up to an hour.“When I started going to the gym and working out, I would go and get a lot of looks and it really bothered me a lot, but I’m glad that I didn’t let it push me away from it,” Latham says. In the past four months, Latham has finally worked up to strength training. He now spends an hour and a half in the gym every morning 5 to 6 days a week, starting with 2. Then he spends the rest of his time focusing on building muscle. He loves to work his upper body, especially his arms (some of his favorite moves can be found in our list of the best exercises for your biceps). After getting his excess skin surgically removed, he can finally show off a set of abs at 1. The best part? Now he craves the gym instead of soda, his energy levels are through the roof, his relationship is better than ever, and he’s never felt happier. Fitness has also become one of Latham’s biggest passions and he hopes to become a personal trainer one day, so he can help people that are experiencing all of the same things he did.“I’ve been there, I know what’s it’s like mentally and physically,” he says.
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