The #1 Intermittent Fasting Method for Fat loss
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- Опубліковано 20 вер 2024
- This is the BEST INTERMITTENT FASTING Method for fat loss and weight loss. Learn exactly how to lose weight with intermittent fasting without having a boring restrictive diet. You'll get the best intermittent fasting schedule and be able to set it all up for yourself for free!
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Fasting is incredible for fat loss. It's so incredible that I've been talking about it on UA-cam since 2015 back when it was a sin to skip meals. Back then almost everyone looked down on fasting because it was supposed to drastically slow down your metabolism, and cause crazy muscle loss, and there's no way you can possibly have a good workout on an empty stomach right? Well, we now know all of these statements are untrue. In fact, it turns out that simply not eating is a very effective strategy to reduce calories and burn fat. Go figure... but today I don't want to just talk about the benefits of Intermittent fasting. Instead, I want to give you the best Intermittent fasting plan to transform your body in the next few weeks. And by the end of this video, you'll know exactly how to structure the perfect plan for yourself for free.
So first the beauty of intermittent fasting lies in its flexibility. This means there are many ways that you can fast, and the best plan for you is going to depend on well, you of course. Your preferences for everything from meal sizes to how well you deal with hunger when skipping meals, to what times of the day you crave food more or less, all these factors determine the perfect structure for you. For example, my two favorite fasting protocols that I've been following for years are the warrior diet and Omad otherwise known as the one-meal-a-day diet. To briefly explain each of these, the warrior diet, is based on the supposed eating patterns of ancient warriors. The reason why I say supposed is because no one actually knows exactly how ancient warriors ate so a lot of it is based on how we believe hunters and gatherers would act when faced with periods of limited food availability, no refrigeration to preserve food from prior hunts, and very limited agricultural skills. So the warrior diet involves undereating for a large portion of the day.
By not eating, unlike what most people think, you can actually become significantly more productive because you won't have the same fluctuations in your blood sugar, that come from eating and digesting meals. There's a theory that having an empty stomach throughout the day helps you focus and be more productive because during prehistoric times that boost in focus would help us hunt and catch prey so that we could ultimately eat, fill our stomachs, and then rest and digest. This is why another one of the main tenets of the warrior diet is the "feasting" period that you'll have at night. You get to eat very large satisfying meals, but the catch is that you only have a 4-hour window at the end of the day to eat. For the other 20 hours of the day, you should be fasting, which means you're eating nothing, and only drinking calorie-free drinks like water, unsweetened tea, and black coffee. The warrior diet also highly encourages you to eat whole, nutrient-dense foods during the 4-hour feasting period. This includes lean proteins, vegetables, fruits, whole grains, and healthy fats, meanwhile, it excludes processed and refined foods. Since whole nutrient-dense foods are naturally very filling, while also containing a very low amount of calories per gram of food, its easy to see how you can massively reduce calories with this type of plan without even counting them. Suppose you're eating real single-ingredient foods and avoiding processed foods high in sugar and oil. In that case, it's almost impossible to overeat before your stomach can't take anymore within a 4 hour period.
It's a very similar story with Omad, with the major difference being, that instead of having a 4-hour feeding window, you only have one hour to eat all your food for the day. This 100 percent limits you to only one meal a day, and even though I have many days where 1 hour is more than enough time to fill my stomach and be done eating, I never punish myself if I want more time and need to switch into more of a 4-hour warrior diet eating structure. That's because once again intermittent fasting is supposed to be flexible. If I'm sitting there looking at the clock over and over again trying to stuff as much food in my stomach as possible before my one hour is up, not only is it unenjoyable, but not only can it lead to binge eating as much as you can within that hour, but it can also create a sort of eating disorder. So if you're going for Omad, it's not a big deal if you want to take a break, wait an hour or two, and eat some more. This is why I put Omad and the warrior diet under one umbrella. Another thing you should know for any intermittent fasting plan is to stop worrying about the exact hour...
How to set up your own Intermittent Fasting Plan: ua-cam.com/video/3QerSUMsL-k/v-deo.htmlsi=1zZb2erO37e_rQok
why you dont speaks about Ramadan better then all that snake mood you talk about
Love i adopted 1pmto6pm feed and 7pm to 12pm fasting
My doctor disagrees with all of this but she is the worst doctor I have ever had . She did nothing for my health but fasting has done wonders for me so thank you for this video.
Change doctor
@@MAED_Media I know I’m looking for one 😟
Yeah my doctor didn't like the fact that i fast either but oh well
@@robertoj8950it’s common now to have no family doctor. I’d rather go to the walk in than stick with someone who could possibly misdiagnose. Unless you’re only going to her for a prescription rx
You’re doctor won’t be get paid if you become healthy haha
Hey I’m eating once every 24 hours and lifting weights and still gaining muscle and strength 🎉. I take coffe with cream during the day though. No sugar . I eat 6 oz of meat and vegetables or avocado and one egg 🍳 or Chaffle.
how was it?
@@anniver1723 so far is going well .
And what happened?
@@jsongz201 well I changed to eating twice a day because I needed more protein for muscle repair and growth and its going good 👍🏻. Now I eat 600 grams of meat because I had stopped gaining muscle and strength after a few months .
I was OMAD for over a year and loved it. I've only recently gone to 4-5 meals a day because, as you've stated in a previous video, protein is digested optimally multiple times per day. I also had a hard time hitting the 1g of protein for 1 lb of body weight. Trying to get in 170g of protein in one meal was difficult. Now that I'm off it I have no problem at all and my daily protein is at around 215g per day. I know that's not needed but it fits well with how I want my macros. Currently at 215g protein, 200g carbs, 100g fat. I eat the same meals every day and I really love not having to make different meals every time I eat.
I also never got shredded during that time. I was very lean but still had fat that I couldn't get rid of, probably because I was drinking alcohol 2-3 nights per week, drinking during and after meals, that sort of thing. In the end, I just had a hard time getting my meal to where I wanted macro wise. Another thing to keep in mind is that while I enjoyed lifting weights on no food, I think it hindered my ability to maximize my workouts. Now when I work out I have had quite a bit of food and right before my workout I get in plenty of carbs to fuel it. Feels better to me.
I do plan on doing the three day fast a couple of times per year going forward to attempt to clear out everything. Could you do a video about the three day fast and what you should do before and after, if you haven't already? Also, can you do a video centered on eating for maintenance? I struggle with how much to eat during the three different phases and I'm currently trying to gain weight. I know how to gain weight but how do you get to your ideal weight with maintenance eating once you bulk?
Love the content, thank you.
Great comment! Wish that I could answer your question. Alcohol was the best step to take for myself after having been a drunkard for almost all of my adult life! I have nearly lost a “friend” who got so so SO upset when I didn’t drink with him! This was a LOL moment for me!
I started fasting 18 to 20 hours and running 2 miles on April 14. My weight was 292. Today my weight is 269. I eat fruit and meat for lunch. For dinner I meat and vegetables.
How long did it take you to loose weight?
@@jsongz201 I’m down 51 pounds since 4-14-24
Omad + carnivore will change your life. Eat till full or food doesn't taste good. Doesn't leave you bloated or sick feeling (unless you have an actual eating disorder and can't stop after satiated). Save/build muscle even in caloric deficit (speaking from my personal experience no scientific research done). 6 months I went from 2XL to medium shirts, always feeling like a slug with no energy to being able to work and play all day. cleaned my mind to where people don't think I'm miserable and I don't have bouts of depression or reluctance to function in a day to say life. Honestly everything feels great.
Yes! Muscles stay even at a moderate deficit. Just binge on protein, 20 eggs, in my case. No, my cholesterol didn’t bust out of my ass. I was in the best of my life with those 20ish eggs a day. Whole egg, by the way.
Now, going heavy carnivore with slightly heavier weights. Sleep problems have returned due to a recent job that I got. But, my God will figure that out for me, as well!
Humans are not designed to eat animals, our digestive system does not support it.
So happy for you …. God bless you
No way on both of those. There is no way you can eat enough protein doing OMAD especially if your lifting weights trying to add more lean muscle mass. Impossible. I work with a R.D. who says the same thing. I do 2MAD 18:6.
@@keithzastrow whatever floats your goat my guy. Everyone justifies their own existence. This comment is 4 months old and I'm only feeling better, only getting stronger and honestly compared to when I made this comment only real change I've made is more water in my life.... But it's also consistently over 100f right now.. Results are I'm feeling younger, hair seems fuller nails don't have lines in them anymore and have put on a bit more lean mass. Still medium shirts just filling them out in a positive way. Anyway that's just my experience and don't feel an urge to change. I'm glad you have peers around you who help validate you. I'm just speaking from my own existence and experience.
Thank you so very much sir Max
You've really helped me alot
Making me realize that one can loose weight while eating whatever they want most specifically carbs
I was asked to stay on keto but bc i love them immediately i tasted carbs my body swells up ... I become all puffy and fat again just within days
But after i watched your videos i could do IF while eating carbs without experiencing any swellings
One of my problems was the fact that i based my mind on social facts that ppl can loose all their body weight in a week, two weeks or in a month
So when i didn't see mind-blowing changes in a week or two I'll give up and binge ... I kept doing that for years and instead of loosing weight i kept gaining more and more weight
But with ur videos, I've been able to be consistent for more than a month now.... I know I've got it ryt bc it feels different
I feel better , my mood is improved , i feel much more better than i was previously also,
I'm no longer overly obsessed abt seeing mind blowing changes in a week or 2 months and so on
I just blv that doing the ryt things and being consistent over the long run is the key
Nd dont kill urself if u intentionally/unintentionally made a mistake for that day ....
Its what u do over the long run that matters
Thank so very much ... More grace to you sir🎉😊
i watched your videos last summer tryed to make it my lifestyle it works pretty well for me doing omad with keto i am down 46 kilos down without losing muscle thank you.
I did warrior diet in 2022: 8am to 12pm was my time to eat. Ended up losing 54 lbs in 7 months
Why did you stop?
@@AnthonyKypros i didn't need to lose more, and the warrior diet, you really don't stop losing. you will reach a few point were it doesn't move anymore and then suddenly it will start going down again. what i do now, i do 8 / 16, so i maintain my weight but i try not to eat later than 4pm, i sleep better if i don't binge before bed time.
@@Skynet666officialchannelReally ? U dnt Stop ?
So uhm ... What about this idea of slow metabolism
I mean I always fear to fast to for long periods time bc I think my body will get used to it and metabolism will slow down
Also bc I've done alot of crash diets in the past and when my metabolism slows down, I gain weight instead and that's what I'm afraid of
@@ajetohnuella2414 well, i always had a slow metabolism to start with. i gain weight by just looking at food if you see what i mean. so i never really thought about it. i enjoy not eating at night, and i really don't sleep well if i do.
maybe it's my body that adapted to this lifestyle but i guarantee you, it is not an issue since by yourself you will not enjoy changing from this lifestyle.
i had a lot of energy when i was on warrior diet, yes the first few days are tough because you are hungry at night (since i eat breakfast and lunch only) but after a few days, this hunger disappear, you get used to not eat at night.
The toughest part is during those night where you feel hunger, having to watch your wife and kids enjoying some pasta or pizza.... now if you are alone, then it should be easier 😃
key is whichever works and you can sustain. I do OMAD during the weekdays and I may do 16:8 or 18:6 on the weekends. enjoying this lifestyle and saves on food cost too
FYI - I took your advice on making tomato soup with a can of peeled tomatoes, and made it more keto by adding heavy cream, freshly grated sharp cheddar cheese and this made 2 very nice meal serving or 1 serving for me and 1 serving for my dogs who also loved it!
Thanking you for dropping this while I’m at the gym
I’m 4.5 weeks into I F… first meal at 11 am second meal at 5 pm… fruits veggies lean meat and seafood… no junk food… I’m down 18 pounds already… first few days I was hungry, after that I was fine… I didn’t realize I was grazing all day and even up at 3 am for a sandwich… the weight is falling off… I was 265 , I’m going to 220 😮…. It is much easier than I thought 👍
Nice I’m on the same boat 270 tryna hit 215
My greatest challenge is to eliminate or limit bread in my diet.
Informative video, good job.
I’ve been doing OMAD since April 1st and have lost 10lbs. No working out besides walking 10k steps a day
2MAD was overlooked here!! Eating about 1/3 of your macros/calories, hour to digest, hit the weights then get the remainder after is phenomenal. So many ways to do it, most important is to pick an option that best fits your needs and is sustainable👍
Fasting actually releases growth hormone so if done properly it could actually improve muscle strength and size.
My friend majored in kinesiology. Gave me a diet plan this past weekend, still can eat whatever I want. But everything into perspective. I.e. protein, carbs, and fat. No fasting needed. Just stick to a diet plan that fits you. So lost 6 pounds in a few days, still enjoying the food I eat. No calorie counting needed.
What was your diet plan?
I'm a 5:2 disciple -- 3mos in and it's perfect for me. I lost 12.5 lbs., my body fat went down from 17.5% to 15.7%, and my visceral fat went from a 12 to a 9.
I'm currently doing intermittent fasting. And by coincidence...here is a video with that. Thank You Bro. ❤
Switched from a couple years of lean gains to the warrior diet in January and have surprisingly adjusted with ease!!
I’ve only been having whole food dinner every day for the past 2 months went from 176 to 160, have a lot more energy through out the day, more focused, and fulfilled. No exercise but will begin to implement for enhanced results.
I ate 2 pints of ice cream last night ...I need this..lol. Hello from Gatlinburg TN Smoky Mountains Park 🏞️🌄
Great vid. I've gotten used to skip breakfast. Been doing the 16/8 for more than a year now with only minimal improvement. But I will now try the warrior diet. Guessing a full meal and then a snack a couple of hours later is the way to go.
I was 99.8kg than i star following intermittent fasting which was hard initially but I got it , Sunday is my cheat day . I consume only 2 meal a day. First meal is rich in protein, second meal is light and healthy, i workout on alternate days and now I m 91.8kg , I have started it from December but my Target is 80 kg changes in my body are amazing my muscles look so sick that people even stalk my biceps which so damn hot when I wear t shirt ❤. I can't even imagine how great I might looking when I reach 80😊by the way 20 year old man💪💪💪
How's it going? 😊
Very nice explaination sir God bless you and your family 🎉🎉🎉🎉🎉
Here for Ramadan. Ramadan Mubarak to all
Ramadan kareem brother
@@thierryngoyi3188 Ramadan kareem to you as well brother
Ramadan Kareem brother🎉
Ramadan mubarak
Ramadan kareem
I often have the best workouts of my life on an 20 hr fast!
If you've NEVER done fasting, here are my thoughts:
DISCLAIMER: I have 10 years experience in Dietary Management and this is from a Registered Dietitian, before people @ me.
1) Start with the 16/8 for a week, than move to the 20/4 and finally 23/1, if that is your goal.
2) Talk to your doctor or a Dietitian or a Registered Nutritionist before doing ANY major fasting plan to make sure you are able to do it.
3) Obviously if you are pregnant, could be pregnant, breastfeeding or on medications for diabetes shouldn't do it, but again talk to your doctor before doing this.
Thanks for coming to my TED Talk.
Love this channel. Always great information presented in a supportive way.
Great video.
I use warrior diet for 2 years. Its work. I got used to this diet
I eat from Monday to Firday only 4 hours. I go to work and I dont take food. After work I go to home at about 16.00 and I'm eating dinner with my family. I'm eating to 20.00.
On weekend (Saturday and Sunday) I eat normaly 16/8.
It realy works.
Are you ripped as F?
Facts,results don't lie. Blessing on your journey
I follow the OMAD and Warrior diet and down 30lbs since October, of course with exercise
Fasting in this style also helps DRAMATICALLY with carb-influenced neurological disorders, like epilepsy
I am a living witness to everything he saying and also I learned everything from him 💯
So happy this video came out I just started fasting ❤great, timing. 🎉yess
Relatable post as Ramadan is coming
It's not specially for Ramadan it's generally for fat loss
@@sonusathya6795 They never said it was specifically for Ramadan. Just good post that relates to the fasting that takes place during Ramadan.
@@sonusathya6795 true but ramadan is like tomorrow, so
University life led me to a Warrior Diet unknowingly. I'm 20 by the way.
This guy is incredible. Hope no one buys him out and ruin this for us.
I recommend at least 20-4 IF instead of OMAD, is almost impossible to get all your protein in one hour, and the most important thing on a diet is having all your protein, so you keep all your muscles. Thank for the video, you are ones of the few that still consistent with IF, almost all of the other IF famous promoters have abandoned because of those picky and "with companies behind interests studies", saying that IF or fasting is bad or doesn't give any benefit at all when the reality is another. Best
Okey so if I'm gonna keep or potentially build muscle with an intake of 160 grams of protein. Does this mean that I'm gonna have to eat 160 grams of protein during these 4 hours? Doesn't the body only absorb 30g protein per meal?
@@AdamGarand that was a myth and latests studies have been shown that the body can absorb practically all, it will just take way longer, and I can assure is real, because I gained like 20 pounds of muscle in 5 months eating like this, the problem is that is really hard to eat all that protein in such a little time. Best
Okey tank you for the answer 👍💪
You guys are the BEST! I am soo grateful I found you!! 😊
Yes it did help me out a lot Thank you very much
Wow great timing, since Ramadan is tomorrow this is the perfect time to apply this 👍
so this still won't work if you eat more calories than you should?
Ramadan Mubarak
Ramadan Mubarak
Great video. I would like to know what is the best time to workout while using these fasting protocols
Well i am usually an early workout guy, but after i started doing 16/8 fasting i har to change the time i workout.
Reasons: I fast between 8PM - 12PM (16 hr). This is not optimal for morning workouts since you Will be Workingout on an empty stomach and then go for a few more hours before breaking your fast at 12PM.
Now i have scheduled my workouts in my eating Window (between 12PM til 8PM). This gives me time to have a pre meal and then have a post workout meal.
What if you drink coffee while fasting, is that still fasting?
Maybe if you’re under 30 and active, but the older you get, alcohol seems to exponentially make it more difficult to shed pounds and fat. If you're doing everything right, then try 'dry' for 30 days.
Wow simply just wow bro you are doing a excellent job for all of us by making this video and telling about intermittent fasting plan for fat loss and keep it up and keep up the good work as always and take care
Keep smiling always
I find a 20-4 keto diet is brilliant for me and keeping under 2000 kcals i am losing 3-4lbs a week every week.
2MAD 18:6 has worked wonders for me. I've also done three, 48 hour fasts. If I can do this anyone can. I'm 54. I did do OMAD for a while. No thanks. No WAY can you consume enough protein in one meal...especially if you're doing resistance training to build more lean muscle mass. Nope. No way. Impossible. I work with a R.D. who 100% agrees with me on this.
How do you get your full protein intake if you follow the warrior diet? The body can only absorb 30g protein per meal right? Do you really keep/gain muscle during a warrior diet? I wanna try it but I don't wanna go through with this if I'm only gonna lose musclemass and no fat 😅
My body needs a high protein breakfast!! I have a protein shake 3.5-4 hours later after a workout & walk with the dogs has been completed, and a smaller dinner, usually salad with a protein source. I usually stop eating between 5:30-6 pm. I eat breakfast around 8:30am, which restricts my eating for roughly 16 hours.
This works well for me as an older (late 40's) female. I stay satiated, keep my hormones in check, and I have leaned out quite a bit. 💪 I've been doing this for about 6 months now.
You don't want to underestimate the amount of nutrients your body needs within a day. The lack of nutrition plays a key role in weight gain, as well. Your body will continue to consume calories until it gets the right amount of protein it needs per day. That's the reason we crave sweets and high processed foods. 😮
Fasting day 24. Muscles are sore, but I was very active and did push ups so I don't break myself. Aiming for 30 days, but maybe I'll call it good idk
Great advice
Can I eat light for breakfast, skip lunch and then go for dinner?
The last thing you forgot to mention brother is will power. 💪🏼
Today i did 20 hour fasting
How do you get your protein requirements if you only eat 1 hour a day?
Appreciate the content!
I do something like the omad. But I have like 4 bananas and tangerines and like an apple, everyday before I break my fast.
I am on day 10 of doing 16:8 fasting and have lost 5 pounds just from fasting.
Ramadan lets go! Trust the cut!
This is brilliant!! Thank you!!!
I like the idea of the Warrior fast, but what about consuming protein within an hour of working out? Do you workout at night before your 4 hour window?
The Obesity Code by Dr Jason Fung changed my life and turned me on to fasting. I have lost close to 20 lbs in about a month and a half with 16:8 fasting. Great video!
what seems to be working for me is taking a fat burner of the morning when i wake up (Most mornings, sometimes i forget or im too busy) than ill take a fat burning protein shake with taurine creatine and milo-pro in it, than have dinner around 330pm-4pm and try and make my last meal no later than 5pm.
Some mornings ill have a few handfuls of sultanas but thats it.
I can't do fasting, I need breakfast soon as I wake up or will feel weak and low energy throughout the day, but after a good breakfast I can go another 10 hours without eating
I have gastritis so skipping bfast is a bad idea for me. Skipping dinner is the way to go
2:54 ... Youe right max
This works for a normal person
But ppl suffering with bullimia and impulsive binge eating disorders.... Will blow ur mind away
They can eat for the world they eat anything in large quantities wether its whole single ingredient or processed food 🤷
If I try to get a cardio session in every morning (love cardio on an empty stomach) and 3-4 days a week a weights session in the evening, does it negatively impact my training if I don’t have a protein shake after cardio? (To keep to my intermitting fasting plan?)
Ramadan Mubarak habibi!
The only problem that occurs when i do an OMAD is --- I don't sleep very that night.
Warrior diet has been around for a long time. Didn’t back in 2005 and it worked well. If I had eaten better during me eating window, I would have been shredded
The warrior diet allows fibrous carbs during the fasting window. It’s not a complete fast.
@GravityTransformation how do you train? Fasted or not? If you train fasted when do you break your fast
one question: is it okay to not eat for a long period after working out?
What about supplements with OMAD?
Max is the truth.
Great video
I trained fasted and I'm stronger and fitter without eating any food, without feeling hungry, which shows that the body like fat fuel.
Once I eat breakfast, I feel sluggish and like there's less energy as if there is a ceiling, which shows there's a limit to sugar fuel.
I wanna know when you train though, surely it's just before eating ?
In your eating window if you want to have enough energi to go through a hard workout
if u choose 16/8 for example and drink coffee in the morning but we know that it's not a good idea to drink coffee on an empty stomach?
Would you recommend extended fasting to start the diet off then OMAB/warrior diet
Am I able to add a zero calorie electrolyte powder to my water to drink during my 16 hour fastening period?
I couldnt go the whole day without eating. Im had to change up cause i have an autoimmube which has caused ibs cinstip.. so now im doing intermitt twice a week i usually have brunch around 12 or so dinner around 8 as well as exercising massaging techniques probiotics..etc it is a project 24 7..thks for the vid
Thx to your video, I converted to Muslim
I prefer to eat regularly every 3-4 h.
Were animals.. all animals fast..
9
I workout early morning before work so I've never been able to find a fasting window that works well for me. I'm starving at the end of my workout and I can't start fasting early in the day because then I can't eat dinner with my family. Any advice for early morning trainers? Seems like most people online workout in the afternoons or evenings so it works better for them.
I've been on OMAD for over an year and it hasn't worked for me. You can easily overeat in one meal more calories than what you need in a day.
Hello I do omad but weight the meats i eat 6 oz of meat or 5 with one or two eggs and 1 avocado 5 nuts and 1/3 of cup of yogurt and it keeps me very satisfied . Only once every 24 hrs but I take coffee with stevia and heavy cream 3 times a day plus electrolytes from Dr Ekberg . I lost 20 lbs and I have way more energy than before , but I also started lifting weights 4 months ago and getting stronger gained muscle already 🎉
That, surely, is true. Start cooking?
Great facts🙏
i love to do 16/8 during the week, and the 5/2 surplus on the weekends. It really helps me keeping my metabolism up thoughout the week.
55 years old. I can do 36 hrs. With a blink of an eye. 16 hrs is nothing for me. Then I eat a steak and such. 5, 11 and hard.
Do this..
Ramadan is what we need!
Thank you for this video. I eat every 24 hours, a warm meal. I have black coffee in the morning and I drink a lot of water throughout the day. I do have a carrot and nuts throughout the day and then when I have my workout I have so much energy and then once I get in the sauna I definitely see the difference because because I drink a lot of water before I get into the sauna, I can see a major difference
Speak for yourself. I've eaten an entire Costco rotisserie chicken in one sitting. Granted I didn't eat anything else, but it's very possible.
Ok, so im watching this and instantly it jumps into an add for Dennys grand slam special... the irony made me laugh....
2:18 That's a 6 hour window.
Just nice, Ramadan the time to intermittent fasting 😅