Belly Fat Burner #1: Fasting For Results

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If you already did, then please continue to the first belly burner…

Belly Fat Burner #1: Intermittent Fasting / Restrictive Time Eating

Should I do intermittent fasting? How about time-restrictive eating? Is there a difference between them?

We go over this and other burning questions you have related to intermittent fasting and time-restrictive eating.

“Intermittent fasting” and most recently, restrictive time eating, have become big buzzwords nowadays. It sounds more complicated then it really is.

Think of these eating methods as the time when you start and stop consuming a caloric meal or beverage. This is called your eating window.

While it is essential to fuel your metabolic fire throughout the day, you must also give your metabolism and digestive system a chance to rest. Essentially you’re setting boundaries of when you allow yourself to eat.

What is the difference between restrictive time eating and intermittent fasting?

Restrictive time eating and intermittent fasting are two dietary strategies that involve limiting the time window during which you eat. However, there are some differences between the two.

Restrictive time eating, also known as time-restricted feeding, involves consuming all your meals within a specific time window, usually 8-12 hours per day, and fasting for the remaining hours. This means that you eat your first meal of the day at a specific time, and then consume your last meal within the defined time window. The goal is to limit the number of hours during which you consume calories and to give your body more time to rest and repair.

Intermittent fasting, on the other hand, is a more flexible approach to eating that involves alternating periods of eating with periods of fasting. There are several different types of intermittent fasting, but the most common is the 16/8 method, which involves fasting for 16 hours per day and consuming all your calories during an 8-hour window.

Overall, both restrictive time eating and intermittent fasting can be effective for weight loss, improving metabolic health, and reducing inflammation. The main difference is that restrictive time eating involves a fixed eating window each day, while intermittent fasting allows for more flexibility in terms of when you consume your meals.

I recently completed a longer fast- 96-hour water fast. If you want to read more about that click here.

Is it really worth all the hype?

Yes, and here’s why:

• Insulin levels drop significantly

• Growth hormones increase which aid in burning fat and gaining muscle.

• Increases cellular repair

• Changes in gene expression to potentially protect against disease. Remember how we talked about epigenetics before? Well this is where it comes in play again because your genes can alter the way they express, in other words carry out their commands.

My brother-in-law implemented this belly burner tip after we were discussing some of the benefits of fasting over dinner one night. Four months later, he told me that he implemented the advice and kept everything else the same.

Same food. Same lifestyle.

He said he lost 20 pounds since implementing intermittent fasting and became a believer in it.

Stick with it. Results won’t happen over night. You should start seeing a little bit of a difference in 6 weeks.

On top of implementing the rest of my advice, this can compound the results that you see.

Which is scientifically better, restrictive time eating or intermittent fasting?

Both restrictive time eating and intermittent fasting have been studied extensively, and both have been shown to have health benefits.

A study published in the journal Cell Metabolism in 2016 found that time-restricted feeding (restrictive time eating) improved metabolic health in mice by reducing body fat, lowering blood glucose levels, and improving insulin sensitivity. Several human studies have also shown that time-restricted feeding can improve metabolic health, including reducing body weight, improving blood lipid levels, and reducing inflammation.

Intermittent fasting has also been shown to have health benefits. A systematic review and meta-analysis published in the New England Journal of Medicine in 2019 found that intermittent fasting was associated with a significant decrease in body weight, body fat, and insulin resistance, as well as improvements in blood pressure and lipid levels.

Overall, both restrictive time eating and intermittent fasting can be effective for weight loss and improving metabolic health. The choice between the two may depend on individual preference and lifestyle factors, as restrictive time eating involves consuming all meals within a specific time window each day, while intermittent fasting involves alternating periods of fasting with periods of unrestricted eating. It's important to note that both approaches should be followed safely and with appropriate supervision, particularly for individuals with certain health conditions.

Intermittent Fasting FAQs

What If I Have to Go to an Early Breakfast or Late Dinner?

Adjust your eating window so your first to last bite of food for the day are within a set time period.

So for instance, if you’re having a night out with friends and meeting at the restaurant at 8 pm, then when should you start eating if you’re eating within a 10 hour period?

Was your answer say 10 am?

Not quite. Remember the hours are measured from your first caloric meal or beverage to your last caloric meal or beverage. Maybe you want a cocktail or two. So figure 10:30 pm would be when you polish off your last martini. That means 12:30 pm of that day would be when you consume your first caloric food or beverage.

Can I Drink Coffee or Tea During My Fasting Period?

Yes, but make sure it’s black coffee. No sugar. You can put zero-calorie sweeteners.

I drink mine black, no sugar.

But I recommend that if you want to sweeten it up to put Stevia. If you have to then put a splash of cream. It is ideal that no calories be consumed during this fasting period, however small caloric intake up to 25 to 50 calories most likely won’t take your body out of a fasted state. This likely has to do with your body burning calories at more than twice the Basal Metabolic Rate, which we discussed in the prior section.

This fasting period will give your body some valuable time to sit back and relax.

We have created a way for you to easily keep track of your eating schedule. You will find it at the end of the guide with other helpful resources, which we will go over in more detail later.