I tried intermittent fasting for 30 days.
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- Опубліковано 19 лис 2024
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Hi there 👋 If you're new to my videos my name is Matt D'Avella. I'm a documentary filmmaker, entrepreneur and UA-camr. I've made a couple documentaries for Netflix. I also teach courses on everything from filmmaking to habit change. If you like to nerd out about self-development as much as I do, you can subscribe for weekly videos.
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I did OMAD (one meal a day) for over a year and lost about 30 pounds. Ate whatever I wanted to during that eating window. It’s saved me so much time fixing food, figuring out what to eat, etc. I do 18:6 now and love it. Losing or maintaining weight, depending on what I eat. Game changer for me!
What are the dependencies
Work smarter not harder
I do adf
So you are saying if i eat 10000 calories a day and eat once i lose weight right?
Omad is my go to!!!!
One of my new year's resolutions this year was to lose weight and I decided to try intermittently fasting. Fast forward to now, 5 months later, I've managed to shed off over 20 pounds. I think my main tips are stay hydrated and keep yourself busy because going 16 hours without eating isn't as easy as it seems
One year update: Update: i have since regained all that weight back 🥲 u lose weight fast but keeping it off is HARD
I was surprised at how much "free time" I suddenly had when I got into one-meal-a-day. Food prep and eating take a while! Doing a quick bit of exercise helps when I'm feeling snacky, like a few push-ups. Distracts my mind from wondering what's in the fridge and feels like I accomplished something, however small.
@@evage99 Totally agree! I think you've built a great system, good job!
Haha, who thinks doing that sounds easy?? It sounds really hard to me.
Same here. I skipped one meal everyday and when I did eat, I cut the meal in half or didn’t go for seconds. But I’ve also been working out for a year now and just can’t do it anymore without needing the energy from food and snacks.
I'm the same this year was to get in shape and fasting has helped me tremendously. Just a few more kilos to lose.
I fast for 20 hours a day. I run about 3.1 miles a day and do weight lifting. I have lost 50lbs in almost 3 months.
did you lose your gains?
This sounds impressive. Could you give more info ? (Initial weight, gender, caloric intake, type of food…)
Without water will dehydrate you to the core. It's idiotic
He's dead 💀 😢
wow.
Used intermittent fasting to lose around 18kg. Definitely a great diet but it's true that the sole driving force is the caloric deficit. Quick tip: Drinking a lot of green tea and water during my fast helped reduce my hunger levels so even when I broke my fast I didn't consume as many calories. Hope this helps :)
It's not a diet unless you choose to make it one. IF at its core, isn't about eating less (if you're eating the proper amount of healthy things for the most part), it's about eating less often. That's why it's called time-restricted eating. :) Happy you found success with it, either way. :)
@@celticlass8573 yes exactly, spot on explanation
@@celticlass8573well said
Bigs Ups on the Win! Would you care sharing how long did it take to burn18kgs of fat?
What's was your pre fasting weight and your height?
Did you excercise ? if Yes how often with what form of intensity?
Too much green thee can cause dehydration?
I did this unintentionally during university all the time. It usually ended in me eating an entire large pizza or Costco family-sized penne Alfredo in one sitting. Always felt like I was starving myself just so I could enjoy binge eating.
Props to you for being able to stay on schedule. Another great video🤌
Can i ask you a qs , did u gain weight from this habit or no ??
Hard not to when your last name is Cheeseman.
@@meryemelasri5344 Overall I actually lost some weight but mostly because I lost a bunch of muscle. Went from being super active to being somewhat lazy.
@@mattdavella Do not forget that "Islam" mentioned fasting 1400 years ago
@a.manou1989 many cults have fasting to push their worshipers to mental limits
I do OMAD and water fasting, best thing ever. It allowed me to get rid of food addictions, develop healthier eating habits/choices and stop emotional eating. My body feels more rested and my sleep is great.
What did you lose and how long did you do it
Glad that you tried it again and liked it! I think the 16h fast is more normal in general and this way if you forget that you are fasting/get busy you reach the 18h mark. It gives you a bigger window for 2 good meals packed with protein and everything necessary while it allows you to stop a bit later (so you can have a snack after dinner ).
There are many different advices out there and I think the worst ones are to always do it, don't give yourself breaks ever (you can take your wedding day off and enjoy it, it won't wreck the planet) or to keep pushing yourself even if you feel weak in the middle of your fast. If you feel bad or unable to keep doing it, take a break and have a snack. Especially for women and our periods we need to listen to our bodies and not force it to fast when we feel like passing out.
Mindy Pelz has really good info on female hormones and fasting. I really like her approach.
The last two minutes of this video are the most powerful! Allow grace in this journey of weight loss.
We as Muslims it's easy for us because we fast about 30days in every year for 16 or 18 hours and I can tell u the energy we have during our fast is incredible once we get used to it
Dry fasting has a lot more benefits as well
I have spent some time in the desert and it is EXTREMELY dangerous when the muslims are fasting. I dont think you guys handle it as well as you claim.
@@topsecretbear9918Human body is capable of handling a little "extreme" and you'd be surprised by what the body is capable of after it survives those "extreme" conditions. Heck humans did far more extreme things other than not eating and drinking for a certain period of time.
As an exmuslim who used to fast, no, it is not easy. Especially the way it's done. You're not supposed eat 3 meals worth as soon as the sun goes down. And you're not supposed to not drink any water. Yes, all muslims do that. And yes, it's unhealthy
@@topsecretbear9918 also it is for a month and not a whole year and there are lot of psychological benefits as well
I'm on day 23, I have done mostly 16 but sometimes 19 hours fasting. It gets easier and easier as the days go by. In the beginning I felt like a junkie, but now I'm on cruise control. I'm gonna weigh myself on day 31 and see how much weight I lost. I feel lighter and stronger
??
@@itsyoutube-ee9dc 13 pounds down
Thats awesome. Im about 3 weeks in but i was still drinking a lot of sugary drinks the first week. Im down 4 pounds since i cut alcohol after week 1. Did you also cut calories?
@@chantelleemery3008 Yes I eat about 1800-2000 per day. I don't drink alcohol or soft drinks either.
I have been fasting for about three months now and I lost 22 pounds. I believe Early time restricted fasting is the way to go (you eat during morning/early afternoon and stop eating for the rest of the day. Three tips I can give to whoever is thinking about doing it:
-Eat enough protein which will make you feel less hungry throughout the day;
-Drink enough water (2,5L per day on my case)
- Keep your health in check: get vitamin deficiency tested and supplement what is missing;
Also, try to eat healthier than you were! Not eating healthy will definitely not help. Go for wholefoods and stay away from sugar
@eltonsilvamtm where u in a deficit while doing this like eating less than u should be
Awesome tips 👌
I have a tendency to do Intermittent intermittent fasting. From what I've learned, everything is really so personal and you have to figure out what is right for you. And what is right for you may also change. That's why it's important to be really in tune with your body and what it needs. There are periods of time when Intermittent fasting and an occasional extended fast feels right, and there are times when I get very clear signals that I need a little bit more than usual. Taking this more intuitive approach to it has been the best thing for me.
Geez, it's been a year since I watched your videos last. But I been fasting for on and off for a year now. I have found I genuinely enjoy the feeling of my stomach being empty, In a healthy way, I still love food. I feel as though my food tastes better and my energy is higher than if I eat through the day. My bf decided to try it with me a few days ago.
Thank you, I do enjoy your videos
After trying intuitive eating, I've found that my body naturally wants to wait about 12 hours between dinner and breakfast. I sleep for 8 hours every night and, to feel my best, I wait at least 3 hours between eating and going to sleep. I take some medication in the morning, for a chronic illness I have, and I have to take it on an empty stomach and wait a minimum of 30 minutes from taking the medication until I intake anything other than water. This comes out to a very natural 12/12 eating window and after accepting and working with it, I've felt so much better. I've lost some weight too, but that was never really the goal, it just happened.
You on bisphosphonates for osteoporosis i guess
Not even close. 😅
Thank you for this. This shows and highlights how damaging these talkshows and misinformation is spread in the public.
These general sweeping statements exclude the individual experience.
These challenges give you the opportunity to examine how you operate in your own life and how and why you want to take on these challenges in the first place. Often changes like these come from a place of frustration, and desperation for something new where diet has failed them. I love your approach stemming from curiosity rather than expecting a 'quick fix' that we all often look for.
Keep it up! I look forward to each video and feel inspired to be continue to be curious in my own life.
IF changed my life. I stick to one meal per day. I eat dinner and fast/drink water only until dinner the next day. With calorie counting and OMAD/IF I lost 170 lbs from 350 to 180. It satisfies my desire to eat large volumes and once in a routine it is easy for me to stick to.
What are you eating for dinner? For example, and how many calories?
Could you please tell me what you eat? And how many calories?
Congratulations to everyone God bless
@@Laren117 I'm just now seeing this question. I usually aim for about 1900-2100 calories per day to maintain my weight. If I've been a little off track in the past couple of days (like now, I just got home from vacation where I ate and drank and enjoyed myself without counting) then I will take it down to about 1600 per day. Every body is different and I rely on the suggestions from the app I use to track calories (LoseIt). I log my weight and food daily unless I'm on vacation.
As for some dinner examples, last night I had a massive Caesar salad with grilled chicken, croutons, cheese, dressing, lettuce and pepper. I used the app to calculate how much of everything I could add to meet my calorie goal. Tonight I'll have frozen breaded fish fillets and a salad. I'll track the calories from the prepackaged salad and then add enough fish fillets to get to my calorie limit. I sit down and write out a menu plan for 2 weeks at a time and then make my grocery list by adding all of the ingredients for the meals I've planned. Not only does it help me be prepared to cook every night but also limits my choices when I go to the grocery store. I don't look at things that aren't on my list. I live in Texas and shop at HEB and thankfully their app will tell me exactly the order that I need to navigate the store in so I can grab everything I need. It's kinda nice because the things I buy usually aren't with the aisles full of my favorite junk. If I don't have to look at or walk past the Little Debbie section then I won't come home with any oatmeal cream pies or zebra cakes. 😆 At my heaviest my calorie budget was much larger and my weight loss happened over 42 months. As I lost weight I slowly dropped my calories down as the app suggested. That made it much easier to stick to. At the beginning my calorie budget was so high I was eating taco bell and McDonald's for my one meal (albeit not the amount that I wanted or would previously have) and I was still losing weight. I switched regular soda for diet soda. Little incremental changes like that. If I went from eating anything and everything I wanted to severely limiting myself I know I wouldn't have been able to stick with it. So I went for the long and slow path but it's worked and I've been able to remain consistent.
Start with a small change and you'll be shocked at what a difference it makes. Even switching from regular soda to diet was accelerating my weight loss so much that I was highly motivated to continue working at it. You can do it!! If I can do it anyone can!
I started 16:8 fasting a week ago… The best thing I've noticed is that I am more grateful and conscious about the food I eat.
ive lost around 15kg or 33 pounds from fasting over the span of 2 years. At first i didn't workout or exercise so the fasting only was as effective as limiting my calories, but when i started to exercise a 1 year back thats when i started to see results. Intermittent fasting has genuinely changed my life and my 2 year anniversary is coming up soon. Its important to have a healthy lifestyle and always balance everything from your diet to exercise but don't be too harsh on yourself.
Love the new angle of the video! Super cool that it didn't end up as one-sided content! Thx for u're great content Matt!
I was unknowingly intermittently fasting for years, just because of when I got hungry. In my teens mom used to get so mad at me for not eating breakfast (even though she didn't either lol), but I just wasn't hungry in the morning. And I still don't get hungry in the morning, so I only eat lunch and dinner. I feel fine and I'm healthy, according to my doc, so why change? Different things work for different ppl, so I'm glad I've found what works for me
Great principles behind IF - of course, it doesn't work well for everyone to be super specific (16:8 etc.).. I especially liked the reminder that food is readily available in our country and late night snacking has become a norm (or as Bryan Johnson says, self destructive behaviours are a norm). For me, I personally saw hormonal imbalance and digestive issues with 8 months of intermittent fasting. Only last week did I go back to eating breakfast at 8am and finish eating at 7pm - my body IMMEDIATELY shifted. Regular 💩movement at 8am, higher energy levels, honestly just intuitively eating when my body says it's time. The 7pm stop time is helpful to improve deep sleep AND I get the benefit of fasting from 7pm until 8am the next day.
Like you mentioned, it's personal preference and how it works for you. I've tried Intermittent fasting and I just couldn't even train. Started eating 4 or 6 times a day, and I've never felt better, less tired and way stronger. We're all different and things work differently. Great vid!
i used to do intermittent fasting too and ended up having binge eating disorder which took me years to recover. now i eat 4-6 meals between the days and i’m so much happier :))
I realized that I trained better faster. So my morning workouts I would train faster after not eating for 12 hours and still wouldn’t eat until around 12pm. I discovered this by accident
I had to give up sugar before I could do intermittent fasting. The cravings were intolerable.
The need to constantly graze is usually a result of being highly carb dependent. IF combined with Keto/ low carb seems to be the way to go as it’s much easier to control those cravings.
Once your body becomes fat adapted, you’d be surprised at the cognitive and performance benefits!
Big fan of your videos for the past couple of years, you always amaze us with great content & quality. Keep up your great work👏🏼
Staying hydrated is essential for me to maintain my intermittent fasting routine.
I’ve been doing a 12 hour fast for years now and it’s so ideal. I’m a night eater and don’t usually eat until 10-11am so I’ve successfully scheduled the late night munchies lol love that you tried this and loved it too!!
12 fasting isn't really fasting though. That's a 12hour long eating window.
Muslims do this every year! 30 days of intermittent fasting.
It's not the same because from sunrise to sunset isn't 16 hours in most places. That's just fasting. Muslim fasting will see you breaking fast right in the early part of the bodys fat burning period. Same word, different concept.
@@TrevorPhilipsBro Hmm interesting. Appreciate the informative response. However, its typically 14 to 15 hours of fasting for 30 days. True some places have shorter times but this is for the majority of the world. Each year around 1.5 billion people fast 14-15 hours a day for 30 days straight. Subhanallah!
Muslims fast during the day and don’t drink water at all, this makes you sluggish during daytime, reduce productivity, and might be harmful for the body. Fasting in Islam is not for health, it’s a religious act to show devotion to their god. You can’t compare it to intermittent fasting.
@@jamiltruth and in intermittent fasting , people can drink water. So it's not the same with muslim fasting
@@oscarmartuasinaga4001 Yeah your right. Muslims are just built different i guess 😂
As muslam ☪️ , we have one month on the year we do that , called ramadan , where we fast from the Fajr ( just before the sun rise) up to Maghreb ( when the sunset 🌇)
Yes, we are well aware. Quit proselytizing. Nobody gives a shit.
So you think that people don’t already know that??? 😂
Love the canva sponsorship. I'm in no way a graphic designer, yet I've made so many projects for school/relationship/family easily using it! Glad to see them sponsoring my favorite UA-camr!
Looking forward to the circadian fast, thank you for keeping it real and being transparent about changing your opinion on intermittent fasting.
I've been fasting two months (18/6) and haven't seen drop of energy and I don't drink coffee , but also haven't drop weigh maybe 1 or 2 kg and my goal is 5 kgs ( I'm 87 now) . this month i've started running and done 40 kilometers so far.
Yo Matt, I think you should’ve tried the ramadhan fasting next year together with moslem and include it in your 30 day challenge video. Curious how your perspective around it and would love to hear out what your views on it! Cheers!
Learn to spell
I love your videos.
Most other channels just lists the things that might or might not help and who knows they even try it. You try everything by yourself and then make a amazing video on it.
Hats off !! Keep these coming.
As a Muslim i am following this routine for past 14 years ! i use to fast about 29-30-day in every year for 18 hours! and this is highly productive and has tons of benefits -health and spiritually both!
14 hours in indonesia
islamic fasting is not good, people who don't drink enough water every day are at greater risk of kidney stones, problems with their heart valves, fatique and some kinds of cancer. Even minor dehydration can affect physical and mental performance, the body requires a lot of water to maintain an internal temperature balance, keep cells alive, producing hormones and other human fluids.
It has no spiritual benefits.
@@yamiteru4376 to u it may not, but to us, it is.
In saudi it’s 16 hours
I started doing IF back in 2021 not because of any weight-loss, but because I'd (properly) made a point to learn all about what the natural processes are for the body, when it's not eating, and also what the benefits were to the processes that occur when we sleep, and how they're improved by again, not digesting. I've never treated IF like a diet, and never will, and only do 12-14 hours of fasting. But I can say, from my own experience, that the noticeable benefits (never mind what's going on that I can't see) are pretty striking. From better sleep to less lethargy during the day, to less inflammation (noticeable as overall body swelling has gone down), to fat that I apparently had on the back of my neck (like what?) that's now gone, to my eyes being clearer. I will say that to get the most benefit from it, we really need to make sure we're eating properly most of the time, which honestly should be a priority anyway. If you're eating 4 big mac meal deals per day, during your 8-12 hour eating window, you're still going to be doing a lot of damage to your body. And the opposite is also true, particularly if your eating window is very short--you MUST get in the proper amount of food, especially protein, or else you're on the road to permanent metabolic damage, which you REALLY don't want. I could never do less than a 10-hour eating window, because I can't possibly eat enough (mostly) nutritious food in less time.
I do 16:8 fasting. I eat two big meals a day. It will be about a year now. It's working for me and I found I have more energy, I can do training every day. I did not notice a big change in the weight (I lost maybe 1 kg but I also gained muscles).
I have been doing it for some months now and i realized that at some point my stomach knew it wouldn’t get food in the morning so my body got used to it after some weeks :) Also helped me at the gym (of course u need to get your proteins in the rest of the time!!) definitely recommendable!
You can train your hunger signals to a certain extent!
trabajo a turnos, mañana ,tarde, noche, fin del comentario y de mi experimento
😢
I was looking for someone to help me and while I was reading the comments, I decided to ask you.
so if I eat only breakfast will it be considered as intermittent fasting. Thank you!
@@ice6621 only breakfast is not enough, i recommend two meals (morning + lunch / lunch + dinner) :)
Who else is into productivity because of Matt ? ☺️☺️☺️👏🏾👏🏾🔥🔥 quality is just super ❤
I saw some casey neistat techniques in this video too! always a pleasure.
I think one of the things that people miss when talking or practicing about IF is your mental health. If you had a history of mental illness or if you're dealing with one IF may cause more harm than good. It turned out to be detrimental to my mental health and it felt I was developing an eating disorder with the cycle of starving and then binge eating. It furthermore fueled my anxiety. So now I am back to 3-4 meals a day at equal intervals throughout the day. It keeps me sane.
Nope, none of it will happen when you're doing KETO intermittent fasting. Don't eat carbs, they swing your insulin into starvation feeling! Why do that, why choose an unintelligent way? Do keto! It solved my anorexia, bulimia and binge eating within 2 weeks! After suffering for 30 years of eating disorders! Choose health, choose keto! ❤
@@mikesamovarov4054yeah well done Mike just swapped you’re eating disorder for another one 😂😂😂 ‘keto’
source? because IF helped a lot with my adhd and my focus in general. also my anxiety and negativity...
Thank you so much for talking about this (very) controversial subject !
I don't think intermittent fasting is necessarily bad but for people with previous or current ED like myself it can do more harm than good because waiting to be extremely hungry can cause binges.
I did intermittent fasting for 3 years but I feel so much better now that I stopped and eat 3 meals a day. I used to feel so tired during the afternoon but now my energy levels are more stable throughout the day.
I was exactly the same . Did it for years and feel much better now I don’t
Just completed your course on How to Master UA-cam, now I am more connected to you, loved your course and your personality in the videos.
I just did a 24-hour intermittent fasting day and thought this would be super hard, but in the end it was kinda nice. Now I'm thinking about adding one or two days a week of 24-hour intermittent fasting. It's good to challenge ourselves and not have to be thinking about food all day.
We Muslims fast every year for 30 days from dawn to dusk (Fasting hours varies from 12 to 20 Hours depending on the country). And it is dry fast we are not even allowed to drink water. Fasting has lot of health benefits. Try it guys you will be benefited surely.
I did this for a while somewhat unintentionally because I just didn’t get hungry until around 11am, and at that point it just made sense to wait til lunch to eat. Idk what changed over time, but now I get so hungry within an hour of getting up, and I just don’t think I would be able to do IF comfortably anymore.
Success seems to be connected with action. Successful people keep moving. They make Mistake but they don’t quit... As the economic crisis keep rising, we literally need to have different streams of income. The crypto and stock market has plenty opportunities to earn a decent Payouts with the right skills and proper Understanding of how the market works.
Yeah you're absolutely right..... Lots of people are still making massive profits from the stock and crypto market, all you really need is some relevant information and some professional advice. It is totally inappropriate for investors to stand by as they take dips during significant market diclinism
@@natashamirian1974 A good investment requires experience and knowledge to carry out a successful operation. Professionally, it is recommended to trade with experienced brokers, who can help you increase your profits while helping you learn the trade
Well I invest with a top trader Investor Ashton Edwards you might have heard of him.. I can correctly say he's the best top trader in the world, an investment advisor as his diversification skills are great, I say this because i see that in his results as my portfolio grows by averages of 25% to 35% on a weekly basis, unlike i can say for my IRA which has just been trudging along. my portfolio just mirrors what he place and not just on some particular industries of my choosing. He gave me that financial freedom I needed
@@natashamirian1974 Honestly I really need help with learning how to trade. Seeing my portfolio low makes me very sad. Please do you mind sharing any means of reaching out to him easily?
@@filippeabreu4984 Investor Ashton Edwards. He's well researched. Just look him up on the internet, you'll find his personal website
As always a treat to watch your videos Mat, whatever you are doing them on 🎉
I think it is an amazing way to control appetite more than a sustainable way to live but I bet it depends on the life style of the person trying it. Great job! Like always! ❤
I kept *wanting* to try IF but I was too worried that it would be a struggle. My only regret now (10 months of 16/8) is that I did not try it long ago. It was maybe three days of difficult, then it felt like the most obvious, natural, healthy thing and I barely had to think about it let alone struggle.
That said, I *think* the reason it has been so easy is that we (husband and I are doing it together) initially did keto at the same time, which seriously knocked out hunger issues.
Now, we have both transitioned out of strict keto but are keeping a still low(ish) carb diet, or at least a No Big Glucose Spikes diet, and we both feel certain that we’ll be on the “easy IF” (16/8) for life. It just makes my body and brain feel so much better. We both lost 25 pounds and it stayed off.
It’s taken some effort to get my adult kids (who live nearby) to understand that any “special dinners” should happen early, but if we end up eating late, no big deal 💁♀️… we just have a later fast-break.
Agree with the key of staying hydrated though. It’s a surprise how much I can go from woozy/weak to feeling energetic by drinking, though sometimes water alone isn’t enough and I add electrolytes (without glucose).
I'm currently doing the 16:8... What I get during my fasting window: water, electrolytes. You can also have black coffee and unsweeted tea. And break the fast with a high protein meal. :) Helps you snack less.
Going to start today because of you 💪🏻 keep it up
progress??
I’ve been enjoying fasting since Christmas ‘22. Lost weight, better sleep and digestion. I can’t recommend it more.
If you try intermittent fasting again, maybe try drinking water as your first beverage in the morning? I know we're all different, but it has helped me tremendously on not relying coffee and has helped me not drink as much coffee throughout the day.
I'm glad to hear you are also having trouble nailing down solid info. Because of the conflicting information, I am doing a keto/fasting diet.
While I know it's not necessarily the best practice, I am eating only once in a 24 hr period. When I break fast, I am eating healthy fats like guacamole, salads with olive oil, salmon, beef, cheese, eggs, or other keto friendly options.
I allow myself two cups of coffee and all the lemon water I want.
Here is where I went off the rails. I stay up very late, so my fast break is at 0000 hours which I am sure isn't great. That being said I stay up until 0500 hours and then don't again until midnight.
So far, I feel great, I find myself less hungry during the day.
I start eating at 10am and stop at 6pm. Took a week or so to get used to it but combined with regular exercise and the right foods I feel pretty amazing and full of energy everyday.
I'm a small petite woman. Intermittent fasting took me a while to get off of the typical 3-meal SAD (standard american diet), especially after having deal with a screwed up sleep/work-schedule for most of my life. Nowadays, 2 main meals and coffee/fasting-drink throughout the day is more than enough for me. Keeping track of my productivity levels is also important.
“If you’re like me, you’re probably thinking; ‘What the fuck?! Does it work or not?!’”.
That part got me pretty good 😂
I figure whatever is the path of least resistance for you and can help you keep making consistent(key word) healthy choices is the best way of doing things.
Whatever makes it easier to achieve your goals, do that thing.
Literally read this as he said it lol
as an active female in her 20s, I loosely intermittent fast 12-13 hours a day to help with sleep. I do not care so much in the AM what time I begin eating but it is usually around 7:30-8:30 BUT I have noticed my sleep quality increase as I aim to stop eating between 7:00-7:30 PM and I feel tired around 9:30-10:00 PM. I used to ALWAYS snack at night as I used to be a D1 cross country runner but I realized if I am that hungry at night I did not eat enough during the day. I would be careful of fasting more than 12-13 hours if you are a female under 40 as progesterone is a sensitive hormone BUT Dr. Furhman has incredible info about this. Over all this has been better for my sleep (:
Have been experimenting w/ IF for two months, and have lost 27 lbs. Have about 33 lbs to go.
Currently, I exercise 5 days/wk (3 gym days, 2 very light walking days, and 2 days off during fasting.
I fast once/wk from Wed night to Fri afternoon (42 hrs). I’m roughly losing 1.5 lbs/wk now, and building muscle in the process; so… I’m gaining muscle and losing fat, which is my goal. When i hit my target weight, i’ll likely have to change things up with the diet.
The fasting naturally increases testosterone, growth hormone and reduces inflammation.
I have a 42g recovery drink 5 days/wk after workouts, a keto lunch, then i “cheat” at dinner and eat more of what i want, tracking carbs to keep these low overall (50-75 g daily carbs).
Cut out sugars, keep carbs low, no processed food, no alcohol, no vegetable oil (just avocado and coconut oils), eat a higher fat / low carb diet, exercise and watch things improve!
IMO many folks are addicted to sugar, and will not admit this. I still have 9 g of sugar/day with my recovery drink 5 days/wk, yet have drawn the line with this amount of sugar. I just like how much protein i can get from the drink.
Hope this helps someone!
For me the factor if having to plan and think about my meals leads to me making better choices, its not the hormonal benefits etc but its the thinking about the meals
I do fasting in Ramadan and I think it does reduce my weight but of course you need to consider what you eat.
What I like about fasting, according to my experience, is that I am more aware about what I eat. Like "does it give enough energy for the whole day", "how about the nutrition", "can I be hydrated enough?"etc. It is because I usually eat whatever I want as long as it makes me full 😅
Of course the down side is inevitable. When fasting, especially at the beginning at Ramadan, my energy level is low during mid day. But it gets better and better because my body start to adapt with the condition.
The mistake people make is HOW they break their fast. Don't break it with fast food, burgers and fries, pancakes loaded with sugar or any of that. You spike your insulin, it all turns to fat and will be a waste of time. Eating a protein shake with sushi rolls totally ruined the point of a fast if your trying to rid your body of visceral fat. You must break it with high protein, high fiber snacks like a 4oz piece of tempeh or chicken. An avocado or two eggs. One handful or almonds. A scoop of protein powder is my favorite way to do it. Really small snack first and then let your body digest that, open of the metabolism and now you can eat regularly after 1 hour from breaking that fast. This is what actually worked for me without ruining the results. After two years, this is the only way I fast with great results of actually getting a six pack.
I never imagined I would be able to fast. Did the keto thing two years and fasted 90% of the time. No longer do keto but it did help me drop 80lbs and made me change my ways. Full fat(avocados, nuts) kept me full and to this day I still fast and have maintained that weight off. Processed food messes with your mind
This is just a one person experience but I did intermittent fasting (20:4) for 8 months, lost 40lbs … however I also got gallstones (many small ones which means they developed within months) and had to have surgery to remove my gallbladder.
Eating nothing and then a lot in a few hours is very likely to be the cause since I was under 20 at the tome.
This is the best thing I've ever tried and I'm not even finding it hard. I'm doing a 18 hour fast and a 6 hour eating window.
My eating window starts at 12pm and ends at 6pm. I start off with a smaller meal at 12pm at around 600-700 calories. I have a light fruit snack/nuts/seeds at around 3pm (around 200-400 calories) and then finish off with a bigger meal just before 6pm (700-900 calories). I try to get at least 30 minute workout about an hour before my first meal. In the evening I go for a 30 minute walk. I sleep around midnight and wake up at 7-8am. Drink lots of water!
It's been a few weeks now since I started this due to my health issues. I'm 5 ft 9 and weighed 244 lbs on day 1. Now I weight 233 lbs which is a total loss of 11 lbs in about 3 weeks. I'm sure the weight loss will slow down later but it's working out great for me so far. I'd like to lose about 1-2 lbs a week for the rest of the year. My breathing seems easier and I'm sleeping better.
Thanks so much for sharing! This is really motivating and I’m very proud of you 🎉
Best IF TIP(for me) - Throw the "Eating Window" out of the window. I try Approach things like this.
1- Wake up and Fast for first 3-5 hrs after waking up.
- Drink Hot water (or Black coffee to curb appetite - Delay coffee as late as possible or avoid it)
- Drink Protein and Salad - "breaking Fast"
2- Have Lunch
- small snack in the eve (yogurt, protein bar, 1 fruit or protein shake)
3. Have dinner 3 hours before bed (before 7pm?) - or 8pm when going out.
Drink Hot water before sleep.
- Think 2 main meals a day - Have slow carbs, protein and veggies.
- Having fast carbs? drink a shake/have protein.
As Muslims we fast for 30 days during the month of Ramadan, we tend to abstain from food, drink, smoking and any sort of sexual activities. It is a great way of cleansing your stomach from all sorts of toxins and also helps you to make yourself mentally stronger and increases your willpower, losing weight is an added bonus, it is a great method and gets easier the more you do it.
IF has helped me control my binge/emotional eating disorder. So far I’ve lost 14 pounds in 5 months. I know I should have lost more but I had some setbacks with binging in the beginning. :(
Really nice and informative video! I just realized that a friend and I are both subscribed to you and we are both huge fan of the quality of your content 😊 I hope you never change, or rather, I hope you stay on the path you've been for years since I started following you 🙌
What interests me about pretty much any diet that isn't directly advertizing "reduce caloric intake" is that the side effect of the diet is reduced caloric intake. It turns out restricting what you can eat and when has a side effect of reducing caloric intake. It's also relevant in my opinion that calories are a measure of energy, so as long as you are at a calorie deficit you are guaranteed to lose weight, that's just how it works
Anyone doing it correctly is eating appropriately, getting in their right macros. Those who treat it like a fad likely do not know what they are doing and will regain any weight lost when they stop. If you do it correctly you will be at your right weight as well as the benefits like autophagy and being metabolically healthy. Eating in a time restricted way isn't so much about restricting calories though as it is about not binging all day long and stimulating your digestive and metabolic systems.
@Greg D I think the answer to that is a diet that doesn’t restrict food intake but naturally has fewer calories (and more nutrients) like the WFPB (whole food plant based) diet.
I have done this for a few years. I only eat 9 meals per week. I eat two on weekend but even in that I get usually 14 hours. But make. No mistake it is no panacea for weight loss. If you eat 10k calories when you eat fasting not going to help. I have found it has created a discipline of not grazing and mindless eating.
*Matt's 30 day vids are always class, cheers mate on another good vid!*
Thank you for posting this video. This video is what got me into intermittent fasting. I use the app you use in the video, Zero. It’s great! I’m on day #64, I do 16/8 and haven’t missed a single day. I modified the fasting to what I need; so I still eat 2,000 calories a day. I would say if you’re trying to lose weight, you still need to eat at a caloric deficit while fasting to reach your goals… that said, I still managed to lose 5 pounds even though I’m just using the fasting to maintain weight. I definitely have more energy through out the day & have much less inflammation since participating in intermittent fasting. This is a lifestyle change for me, not just a fad or temporary change. I’m in this for the long haul. I can’t wait to see day #64 hit 100, then 200, then 300.
Matt is basically our “try” our test subject for all things humans should do or not do lol let’s go Matt! Keep on making these dope videos 🎉
Matt I see a “I tried Andrew Huberman’s Morning routine for 30 days” video in your future
We love that Zero could help guide you in your IF journey - congrats on your 30-day 18:6 streak! 🔥Can't wait to hear more about your ongoing year of fasting.
I randomly decided to do intermittent 6/18 at new years. After 3 months, and feeling the awesome energy flowing, and each meal being like a nuclear bomb of energy, I'm hooked.
Lost 20 kg fat, even gained muscle. Then I started looking up what actually was doing it.
My process has been a combination betweeen 6/18, sauna, daily workouts, hiking, and only meats and greens. Went full carnivore for a week too.
Like fasting in Ramadan🧡
Keep it simple: Don't eat too late in the evening (within 3 hours of bedtime) and allow 12 hours or more between your last meal and breakfast. No need to obsess about the eating window (as i used to do).
Thanks for another interesting video! Watching what you ate during this video, I wondered: have you ever considered to try a 30 day experiment on eating whole food plant based? I think that could be very beneficial for your health as well!
I believe that when taking a look at the studies for and against intermittent fasting, it is beneficial to look at who is sponsoring the study to see if there are any conflicts of interest. Conflicts of interest can sometimes sway the outcomes of certain studies. It is also worth a look into the benefits of autophagy in regards to fasting vs the benefits of caloric restriction.
I fast 16-20 hours every day and have been for 3 years now. From time to time I will do the odd 24-48 hour fast. I love it! It doesn't take long to get used to. I tend to train in the evening after eating so I use the glucose from my food as energy. I still get plenty of protein through my food and 1 protein shake per workout. Thanks for doing it again Matt and well done on sticking to it this time!!! I too don't get energy dips in the day. I used to get them when I had the usual 3 meals a day 😮💪
Normally i don't comment, but the section with the news saying completely opposite things is too awesome hahahaha. They should always cut it that way when making an show on TV.
rvyntshubfwvu4fhu.blogspot.com/2024/08/the-benefits-of-intermittent-fasting-is.html
Hello Matt, as Muslims we do the intermitting fasting, so called Ramadan, every year as it is mentioned in religion. I'm happy to see how people and science are getting aware of how beneficial this is! I just wanted to share the information, good luck with the challenge
I do that every single year for 1 complete month since I'm Muslim. And I must admit I lose weight. Regain energy. Have more self control. And crave less foods.
Hi Matt, my name is Selvyn and I am a great fan of your channel, and I think it's the first time I am writing a comment 😅 I have been doing intermittent fasting since April 2021 and I have actually gained lots of health benefits, including a significant fat loss. If you have the time and are interested, I would be more than happy to share my fasting experience with you and I would be so glad to have a nice chat with you as well. Keep up with the nice videos and amazing content!!
Have dieted quite a few times in my 51 years of life thus far, and have successfully lost significant weight. Intermittent fasting changed my approach significantly.
Yes, it is calorie deficit, but with the extra bonus of eating in a way that allows the body to consistently and regularly metabolise fats.
Usual calorie deficit approaches involve still eating 3 times a day. Been there, done that, got the t shirt, and the disadvantage is that your insulin spikes after each meal. Also it uses the mindset that we must eat 3 meals a day, because that's what we've done all our lives right?
I am currently about 2 months into intermittent fasting, with about 64 lbs lost so far, and losing abut 21 lbs per month at the current rate. I started off by 'breaking my fast' later in the day, essentially missing breakfast, and eating 2 meals, one of which was a large salad. That meant about a 16-8 split, or 18-6 split. In the last month, I have pretty much stuck to 1 meal a day, so fasting for about 23hrs per day, drinking only water, and total calorie intake at about 700-800 per day.
I've rarely felt hungry, I have not felt weak ever, and psychologically, willpower has been a significant part. Seeing regular results has certainly been great reinforcement, as well as seeing the physical changes as well as the numbers on the scale reduce.
Due to several medical issues, other than walking, exercise is very difficult, and I have not added any exercise during this time. I intend to incorporate walking distances in the near future to make sure that my core improves, and muscle mass is maintained.
I also split my total target weight loss into 3 parts, and based on rate of weight loss, have estimated a schedule on when they will be achieved, so instead of thinking about the next 75 lbs or so that I want to shed, I am looking at the next target of 20 lbs.
I've had no cheat days, no cheat meals, and have been consistent so far.
No fast food, no sugar, only water, no other drinks, but I have still eaten bread, cheese, rice, potatoes, chicken (lean), beef, and every 3 or 4 days, go meat free, replacing the protein with chickpeas, butter beans, pinto beans etc.
Lost about 5 or 6 inches on my waist, taking me almost down 2 jean sizes, and having me digging into the closet for smaller sized clothes I haven't worn for several years.
Looking forward to where I am after 2 more months, at the end of the year, and reckon I'll still have another 1.5 to 2 months more to push into 2024.
Cool to see Peter Attia here! Reading his book rn
A quick tips from me. For those whos muslim, they DO fasting a WHOLE MONTH once a year, it more like "daily" activities. For those who are nor muslim, try to adjust your meal menus.
For example, try to fasting for half a day for first. After you cleared it, try from sunrise until night fall (around 6 pm).
When you break fasting, consume water + sweet or fruits 1st. After that, wait 30 min to help your stomach "stabilize" 1st, after that you can eat normal meal
I work remotely so it’s hard to sit for 10 hours of my day without eating…however, I’ve found that if I eat a decent amount the night before, I can go until my dinner break around 9pm the night after. I haven’t seen pounds drop yet but I do feel lighter and appreciate my meals a lot more. Not everyone in this world gets the luxury of 3 meals a day. It’s hard to remember that when there’s a fast food chain every which way you turn. I will say working remotely somehow did help because I’m not constantly going out to eat before work like I used to.
I tried IF years ago and it made me so sluggish and lethargic. Fast forward to now, I read Fast Like A Girl by Mindy Pelz and I learned to fast with my cycle. Game changing!
I've been doing IF for 3 years now and it's the best damn thing I've ever done! My energy levels are through the roof, I have better focus, my mind works better. Everything is better. I will probably continue doing this for the rest of my life.
Thanks Matt for sharing.I am counting calories but I never tried fasting. Now I want to try this for myself!! 🍲
Hey Matt, Brilliant job on The Minimalists documentary. Well done, great video.
Hey Matt, I'm on intermittent fasting for 5 month's changes I see is reduced body weight and earlier I had some problem with digestive system now I don't have any digestive issues even I eat out a large course meal and I feel good and light Main thing in intermittent fasting is how Hard u try u can't have more than one heavy meal 😂😂😂😂😂
I feel as a balancing btwn enjoying food and health
18:6 Intermittent Fasting is really easy to me. I used to be muslim, so that type of fasting without drinking was much harsher to me. Im thankful for that tho.
You're the best and hardworker 👌💪💪
i am from turkey and i have been doing intermittent fasting for 3 days only two meals are already feeling very good
I've found fasting works best for me on days where I am not training.
On those days, I can skip breakfast and maybe even lunch as I don't feel the need for food without a workout.
During gym days though, I'm eating.
I have been intermittent fasting for 3 yrs. 20hr fast, 4 hr eating window. I have done this every day for three yrs. Personally I am healthier than ever and I was an active duty Marine in my 20s. However, the goal for fasting is to cut weight. I cut 85 pounds in two yrs before my weight balanced out at 160. While doing this routine you will not pack on pounds of mass, no matter how much you work out, it is all cut weight, sculpt what you got already and your work outs will likely have to be reduced a bit. Once you get to the weight you want, you can extend your window, increase your calories a bit and increase your work out appropriately to put on however much mass you want. This is where I am now. Fasting is a tool with a specific purpose. It is very good for a person to know their own personal formula for cutting weight and it is also very good for anyone to increase self control, since self control bleeds into many aspects of life. If a person wants to loose weight or has a food addiction or diabetes, then IF will be the best for them. It should also be noted that since fasting, I hardly ever get sick and if I do, it passes very quickly. Also, this wont work on a vegan or vegetarian diet, you will basically never be satiated. keto or carnivore is suggested.
Yes, please do a video on circadian fasting. As a mom of 4 girls, 40, a spouse who is an RN, I don't have free time to work out...yet. Fasting almost comes the easiest.
I’m doing intermittent fasting for 1,5 years now and haven’t skipped a day (started after reading Satchin Panda’s book). For now seems like the best decision of my life.
Same bro, +2 years and counting. Skipped maybe 12 days.