Basics of Intermittent Fasting

Recently I have been posting a lot about intermittent fasting, and you might be wondering what intermittent fasting actually is. In this post, I will be covering that up, and also the different methods of doing intermittent fasting.

What is Intermittent Fasting?


Intermittent fasting is basically an eating strategy where you cycle between periods of eating and periods of fasting. Intermittent fasting is NOT a diet, you basically eat the same amount of food but in less time.

You don’t only do intermittent fasting to burn fat, it offers huge health benefits as well. You live longer, you reduce the risk of type 2 diabetes, heart disease and cancer. There are many other great benefits of doing intermittent fasting. If you are interested check out my post: The Benefits of Intermittent Fasting.


Types of Intermittent Fasting

There are many ways to do intermittent Fasting. In this post, I will be showing you 4 different methods. The tables below will show you an overview on the different methods of intermittent fasting.

1. Daily Intermittent Fasting (Leangains Method)


2. Weekly Intermittent Fasting


3. Alternate Day Intermittent Fasting
4. Daily Intermittent Fasting Kinobody Style

This one method doesn’t have an overview table, but is for sure the most enjoyable way to do it. It is basically like the first method shown above, but with great strategies that makes fasting easy and enjoyable.

Here is a video of Greg O’ Gallagher (Founder of talking about the strategies in details. If you are not interested in the details, skip the video and check out the list of the strategies right below the video.

  • Forget about the eating window, it is restrictive and unnecessary. Instead, simply focus on pushing your first meal 4-8 hours after rising. You don’t need to break your fast or end your fast the same time, each day. That is extremely restrictive. The only rule is to push your first meal after rising.
  • Don’t think about fasting. Just go about your day, and understand this is very good for you, and this is what your body is designed to do. Your body will kick up energy through increasing fat mobilization. Going without breakfast isn’t a big deal!
  • Use black coffee or cafe americano’s, strategically to blunt appetite. One really powerful trick is to wait at-least 1-2 hours before utilizing black coffee. This will increase the appetite suppressing effects. Also, I recommend only using caffeine during the fasted state at at no other time. This will ensure your body maintains a sensitivity to caffeine.
  • Drink some sparkling water during the fast to increase fullness and to dissolve any hunger.
  • Break your fast with 1-2 pieces of fruit. The first sign of hunger, typically, is a depletion in liver glycogen. So if you break your fast with some fruit, you can stave off hunger for a couple more hours, with only 80-160 calories. Pushing your first meal later, will make dieting easier!
  • When it comes time to eat, listen to your body. You don’t want to be hungry during the feeding window. In the past, I was too strict on my diet, with intermittent fasting, and it only backfired. Contrarily, if you’re full, it’s okay to go lower in calories if you’re satisfied. You’ll just lean up faster
  • Eat foods that really fill you up and satisfy you on your calorie intake. For me, this is plenty of meat, veggies, potatoes, pop chips and really good quality milk chocolate.
  • You don’t have to have 2-3 conventional meals. You can have one main meal and some smaller snacks. You can be very flexible with the diet. It’s okay to eat right before bed, it will not interfere with fat loss at all.

I personally love using these fasting strategies since it makes fasting so much easier and enjoyable. Feel free to check out Greg’s website, and my other posts by clicking the home button above.