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Intermittent Fasting for Weight Loss (Full Plan)

Gravity Transformation - Fat Loss Experts

Gravity Transformation - Fat Loss Experts

Published on 8 months ago





This is a Full Intermittent Fasting Plan for Weight Loss. If you're wondering how to do an intermittent fasting diet plan then this video will help you set one up for FREE. It's great for both beginners and advanced. Learn how to free up your schedule while getting all of the benefits of fasting. You'll know how to set up your own warrior diet, one meal a day diet and alternate day fasting diet by the end of this video. ENJOY!

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Timestamps:
Eating Pattern: 0:42
Benefits of IF: 1:25
What You Need to Consider: 2:01
Conditioned Hunger Responses: 2:35
16/8: 3:18
Macro Calculator: 4:24
Prevent Overeating: 6:02
Warrior Diet: 8:19
OMAD: 9:15
Muscle Loss: 9:58
Alternate Day Fasting: 11:27
5/2 Diet: 11:54
Breaking the Fast: 12:25
Fasted Training: 13:08

I have great news! This is going to be the last intermittent fasting video that you have to watch before you have everything that you need to start a customized intermittent fasting diet plan as early as today. As long as you simply follow along you'll learn guaranteed methods to start losing weight and burning fat with fasting protocals like 16/8 fasting, alternate day fasting, the 5:2 diet, the warrior diet, and even the one meal a day diet. The best part is that I'm gonna give you guys this complete step by step guide for free, and I'm not gonna hold anything back because if I can help you start losing weight with intermittent fasting today you're probably going to subsrcribe to this channel and tell all your friends. So with no further ado let's get started. First you should know that intermittent fasting isn't as much of an eating plan as it is an eating pattern. This means that there is no approved and unapproved food list, no specific calorie recommendations, and no macronutrient targets. Instead you would take the intermittent fasting eating pattern and apply it to any kind of diet plan that you like best whether that be paleo, keto, atkins, vegan, vegetarian, carb cycling, or an old school bodybuilding 40/40/20 split. The point of intermittent fasting is to make all of these eating plans fit into your life in an eating pattern that's convenient for you. And don't worry if you're a little confused right now, by the end of this video you'll know exactly which eating plan and which eating pattern is best for you... So besides convenience a couple other benefits of intermittent fasting include improved insulin sensitivity which will help with fat loss, increased levels of the muscle building human growth hormone, an enhanced repair process for old and damaged cells through something known as autophaghy, increased productivity, more mental clarity, and of course weight loss. Out of all the different intermittent fasting protocols, they all have one thing in common - there's a portion of the day spent fasting where you don't eat anything at all and there's another portion of the day where you're allowed to eat which is known as the "eating window." When first choosing the right intermittent fasting plan you want to consider 2 major things - which one will fit your lifestyle and preferences the best, and which one you're currently ready for, because you'll definitely want to ease your way into tougher and tougher fasting protocols with time and practice. That means that if you've never fasted before you don't want to start by planning to fast 3 days in a row because you'll find it almost impossible to manage hunger. You see, the hunger that you feel at the moments of the day where all you can think about is food isn't necessarily caused by a physical need to eat. Instead a lot of that hunger you feel comes from conditioned hunger responses that are created after years of practicing a certain eating pattern until it becomes a habit. Once established, these eating habits aren't just reinforced by your mind, but they're reinforced by your whole body down to a microscopic level. For example your stomach...

Research:
Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:
https://www.ncbi.nlm.nih.gov/pubmed/2...

6 Months of Intermittent Fasting - Comparable Fat Loss and Muscle Loss to Standard Dieting
https://www.ncbi.nlm.nih.gov/pubmed/20921964

Alternate Day fasting has no negative effect on muscle mass:
https://www.ncbi.nlm.nih.gov/pubmed/24215592

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2279566/

Growth Hormone peaks at a 1250% increase with prolonged fasting
https://www.ncbi.nlm.nih.gov/pubmed/6758355

Fed vs Fasted Training
https://www.ncbi.nlm.nih.gov/pubmed/22248495


Comments :

Dennis Nelson

Dennis Nelson . 9 hours ago

No caloric consumption past 8:00pm. Skip breakfast but you may drink unsweetened Black coffee or Tea or filtered water once you get out of bed. Enjoy a healthy sensible low fat lunch at 12:00pm. Enjoy a healthy sensible low fat dinner at 6:00pm. Practice this for a week or so. That's it. Your Welcome. Please mail checks of $49.95 to P.O. BOX OU812, You Can Do It, U.S.A. 12345-678 Thank you and Good Luck!

방탄Bieaye

방탄Bieaye . 2 days ago

So I fast 16 hours and eat 8 hours? sorry I’m a middle eastern don’t know english very well

Tabitha Ramos

Tabitha Ramos . 2 days ago

I just finish work out for 1 1/2 hour .... and I got white rice cabbage , 12 oz steak 1 yummy sauce and ready to go sleep ... please someone tell me if I just waist my time or I did good ..πŸ‘πŸΌ

Chonlada Charoensuk

Chonlada Charoensuk . 2 days ago

Amazing information ! Love your video 😍 I will start IF 16/8

Christopher Spatgen

Christopher Spatgen . 2 days ago

I have been working on intermediate fasting. I usually only eat at 1:30 and 9 p.m. . With two cups of coffee when I wake up in the morning. I usually use about 4 tablespoons of creamer total. So 2 tablespoons per cup of coffee. Would that affect my actual 16 hour of fasting? Does sleep count as fasting?

γƒŸγƒ©γ‚€

γƒŸγƒ©γ‚€ . 3 days ago

can I omad fast while 24 hour fasting twice a week?

Alaina J

Alaina J . 4 days ago

I actually started out adhering to this amazing diet guide book β€œKΞ±bΞΏnΞΏz Ydα” (Google it). I could now sleep Six to eight hrs each night, that is a well known fact. Apart from that, Two lbs were dropped within my bodyweight as well. In case the information are used, the tummy fat will certainly flee! This is an incredible means to slim down. .

Aiyana Mikayla

Aiyana Mikayla . 4 days ago

This diet planβ€œKΞ±bΞΏnΞΏz Ydα” (Google it) has granted me personally all of the tools to eliminate my abdominal fat. I am a heavy woman and also basically no regular exercise I have dropped TWENTY-FIVE lbs. I could these days rest longer hours and great while i wake up. I assume it`s an excellent boost mainly because it delivers me energy and I can feel the calorie burning. .

ali40450

ali40450 . 4 days ago

This diet plan β€œKΞ±bΞΏnΞΏz Ydα” (Google it) is completely amazing! I did noticed an awesome development in my weight immediately after using it the 2nd time around. Immediately after Two weeks, I eliminated my 10lbs of my very own bodyweight. The guide has helped me transformed my body. .

Behnaz Fattahieh

Behnaz Fattahieh . 4 days ago

I am in 16/8 fasting. DoI have to eat all calories that I need during 8 hours?

JΓ΄ Suares

JΓ΄ Suares . 5 days ago

I am used to do a 36 hours fast once a week , it's a little tough , but it's helping me a lot to lose even more body weight and be healthier.

krim qufa

krim qufa . 5 days ago

If you are doing intermittent fasting carbohydrates are the last thing you want to eat. General rule is 70% fats, 20-25%proteins and 5%carbohydrates. Carbohydrates and protein both are equally bad if you want to lose weight. One thing you need to take care of is having adequate intake of vitamins and minerals. Contact your doctor is there is too much pain or headaches or arrythmias of your heart. πŸ‘πŸ˜„

Basic Coding With Adam

Basic Coding With Adam . 1 week ago

I did IF for 4 week. The first week I did it 4 days by the end I did it 6 days a week and I could’ve easily done it the 7th day too. However I didn’t lose one pound, not a single pound. I worked out normal, at my meal preps of macros and healthy proteins etc.

Niels Kemp Creative

Niels Kemp Creative . 1 week ago

I unintentionally have done the 16/8 since I was a teenager... My natural way of eating brought me here πŸ˜…

The Terminator dog

The Terminator dog . 1 week ago

Does this make you swollen I. The first 2 days with one meal a day

David Avin

David Avin . 1 week ago

BRO. Thanx for the positive help..

f2p forever

f2p forever . 1 week ago

Ight I’m 100 kilos and I want to lose 10 kilos. Imma try this. For the vid.

james adams

james adams . 2 weeks ago

I skip breakfast and lunch and only eat around 5-9pm this is ok? And should I add some 24 hour fast during my week?

PlayingWithGames

PlayingWithGames . 2 weeks ago

Is possible to eat 1 day a meal and exercise for 10-20 minutes a day? or 3 exercise a week? n Really need a answer

Frankie Jacob

Frankie Jacob . 2 weeks ago

My joy to use β€œYamzoko Weebly” (Google it) weight loss program is at all time high. I didn`t change my eating routine and also didn`t increase my workout level. In merely a short time of 30 days, I already dropped 6 pounds. The method has let me ate less and getting full is quicker. .

Ronnie James

Ronnie James . 2 weeks ago

I have been working with this weight loss program β€œYamzoko Weebly” (Google it) for a few weeks at this point and until now I really like them! They offer me a lot of strength as well as curb my desire for foods, yet I don`t crash when they wear off which I like, and they don`t make me jittery. I did absolutely nothing special on my very own diet and i also still are able to lose my weight to 7 lbs. .

Marichu De Guzman

Marichu De Guzman . 2 weeks ago

I'm just on my 7th day and my tummy is already flat. I love IF 😍

Aiyana Mikayla

Aiyana Mikayla . 2 weeks ago

Look for this specific weight loss plan β€œKΞ±bΞΏnΞΏz Ydα” on Google. I did burned approximately 12lbs right after using it for 3 weeks, despite not changing too much along with my very own diet program or perhaps exercise. I`m really pumped up about it. I really believe it has encouraged me and also influenced me. .

ali40450

ali40450 . 2 weeks ago

Yes, it’s real. Anything you go through within the β€œKΞ±bΞΏnΞΏz Ydα” (Google it), diet guidebook. In mere 21 days, I could see significant improvements already, Seven lbs weight shed, 2 inches cut in the hips and a different 2.5inches off my very own waist. Whoop whoop. .

andrew crago

andrew crago . 2 weeks ago

Awesome video. Totally explains all my concerns abt I. F. Tks for sharing ❀️

TONGAN BEAST

TONGAN BEAST . 2 weeks ago

"And tell all ur friends" Lol I'm the only fat kid in my groupπŸ˜‚

chizoba peters

chizoba peters . 2 weeks ago

Best video on this i have seen. Wish i could afford the 6 week challenge. Well done.

SKIPJACK_LEGEND

SKIPJACK_LEGEND . 2 weeks ago

Good to know..very helpful

shivachetan ulavi

shivachetan ulavi . 2 weeks ago

I am on Intermittent fasting and having the results of my life! great informative video mate!

Ayden Rester

Ayden Rester . 2 weeks ago

Thank you so much for your incredible tips on how to lose weight! I used this info and an amazing product I discovered to quickly shed a lot of weight!(Link is @t if you're interested). I am finally on my way to being fit and enjoying life!

PonyBoy1up

PonyBoy1up . 3 weeks ago

Do I count my calorie Intake on gaining muscle?

The Wetherman

The Wetherman . 3 weeks ago

So after the 23/1 it goes to a 24/0 right?

Brandon Law

Brandon Law . 3 weeks ago

Okay so for OMAD, I'm wanting to eat all my calories in one meal? This shit is so weird since it's the complete opposite I've always been told. I've already always ate like this and was told that's why I never lose weight. So im going to try to clean up what I eat and exercise more. That's a lot of calories for one meal I think, or am I not understanding? Lol

Garcia Garcia

Garcia Garcia . 3 weeks ago

I just started yesterday it was hard not eating late but I work mornings now so it should be better

Rxcks

Rxcks . 3 weeks ago

What if u do 6 to 6, so this is when I don’t eat at 6 am to 6 pm.

FaKe Big Maq

FaKe Big Maq . 3 weeks ago

So basically I just eat less?

Navrix

Navrix . 3 weeks ago

will black coffee with little or pinch of sugar break my fast?

Mr K

Mr K . 3 weeks ago

Oreo? really?

Faded Clyde

Faded Clyde . 3 weeks ago

I'm going to not eat for a day then it the next over and over

CallMeQueso

CallMeQueso . 3 weeks ago

I’m starting today I weigh 225 pounds n I’m 16 I work out every day of the week and so today I’m going to start fasting.

Vicky Lan

Vicky Lan . 3 weeks ago

For the workout timing, I've heard a theory that it's better to take in some protein after workout as it's good for building the muscle. Will we lose muscle if we do exercise during fasting time?

Lil Johnny

Lil Johnny . 3 weeks ago

2:23 watch me imma do it right today 12:30 only meal a day I'll be back by my Friday wish me luck

Marcus-Aerilius Maximus

Marcus-Aerilius Maximus . 3 weeks ago

Next up: how to die from starvation.....

Riyaan Ibrahim

Riyaan Ibrahim . 3 weeks ago

As a muslim this is simple to me

alyssa caeytano

alyssa caeytano . 3 weeks ago

I think fasting could work for me especially the first kind. I could eat within the hours of my workday and then nothing later on. As long as I can drink water I think I’ll be OK.

johnhagebeuk8

johnhagebeuk8 . 3 weeks ago

I really like the way you put your video’s together brother. Its educational and very funny with the shots to make it clear like PeeWee Herman with the dumbels lol don’t change anything please. I share them with anyone who i know. πŸ‘πŸ»πŸ‘ŠπŸ»πŸ’ͺ

Adam Ryan Your Creepy Neighborhood Spider-Man

Adam Ryan Your Creepy Neighborhood Spider-Man . 3 weeks ago

What would you recommend for us truckers that want to lose weight and keep muscle but have a limited amount of time to workout.

Kozzmo Kahdahfi

Kozzmo Kahdahfi . 3 weeks ago

I’m gonna try it, I hope 🀞 I do it right lol

Charmy Kleinne Salvador

Charmy Kleinne Salvador . 3 weeks ago

This is very helpful!! 😊

Being Akash

Being Akash . 3 weeks ago

I started intermittent fasting on (4-11-19) and my weight is 79kg And today(22-11-19) my weight is 71kg. I lost 8kg weight within 18 days. And i don't do any extreme physical exercise just skip my breakfast and eat within 1pm-8pm in limited amount. Like if u r indian(Lunch- 1Β½ small pot of rice +pulses+ vegitable AND in dinner 3 Chapatis along with vegetables or non-veg meal AND one more thing which i added in my diet is green sprouts which i eat in morning ). So this is my real time experience. Now I'm in a perfect shape My tummy is inπŸ€£πŸ€£πŸ˜‚βœŒοΈ Thanks to #gravitytransformation



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