how many calories should i eat if i'm intermittent fasting?
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For some, following IF is an easier way to cut calories and lose weight than simply following a traditional calorie-restricted diet. So if you can't hit the 1,500- or 2,000-calorie mark in 4 hours every day, it's OK. If falling below 1,200 calories a day becomes a regular habit, though, reconsider your diet plan.
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The Research So Far A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. [2] There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks.
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According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners.
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The most common version of this diet involves “modified” fasting, where you can eat 500 calories on fasting days. Alternate-day fasting is a very powerful weight loss tool, and it can help lower your risk of heart disease and type 2 diabetes.
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Stock up on high-protein foods (like meats and seafood) and/or high-fiber foods (like fruits, vegetables, beans, and most whole grains). They'll not only fill you up, but will keep you feeling full. "If I do a 20:4 fast then I should consume 1500-2000 calories within four hours?
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There are several different versions of this method. Some of them allow about 500 calories during the fasting days. Many of the test-tube studies showing health benefits of intermittent fasting used some version of this method. A full fast every other day can seem rather extreme, so it's not recommended for beginners.
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The most well-known intermittent fasting diet is the 5:2 diet, where you are encouraged to eat normally for 5 days a week and fast for the other 2. Researchers in this latest study looked at a variant form of intermittent fasting dubbed the "16:8 diet".
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How Do Fasting Diets Work to Help Rev Weight Loss? The idea behind intermittent fasting is that it increases your metabolic rate, which helps you burn more calories. And by restricting the time periods during the day when you eat, you take in fewer calories each day.
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Summary Intermittent fasting requires you to eat fewer calories and eat less frequently than a normal diet. Because of this, you may have trouble getting enough calories and protein to build muscle. Overall, this may not be the best diet for muscle gain.
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It doesn't specify which foods you should eat but rather when you should eat them. In this respect, it's not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
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You might need to eat 1,000 calories or more at one sitting, and as you extend your fasting window, you will have to increase your meal size. To help you adapt to this change, our intermittent fasting meal plan starts with a longer feeding window.
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Just make sure you aren't going below 1,200 calories a day. The only exception is if you are doing the 5:2 method: five days a week you eat normally (for example, 2,000 calories a day) and two days a week on your fasting days, you eat only 20 to 25 percent of your average calories (so 400 to 500 calories).
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Once you have the hang of eating on a schedule, you can try short periods of 18-24 hour fasting. Then you can judge if intermittent fasting is for you. Whether you decide to do it every day, once a week, or twice a week is up to you – do what makes you feel best and listen to your body.
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May aid weight loss Still, fasting has been shown to increase metabolic rate by 3.6–14%, which translates to an additional 100–275 calories burned daily. This effect seems to diminish if you're fasting longer than 72 hours ( 20 , 21 ).
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Research has shown on average we're eating an extra 200 to 300 calories every day! The 400-600-600 rule of thumb can help you keep track of how many calories you eat in a day. Aim for around 400 calories for breakfast, 600 calories for lunch and 600 for dinner – leaving room for a couple of healthier snacks and drinks.
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Just make sure you aren't going below 1,200 calories a day. The only exception is if you are doing the 5:2 method: five days a week you eat normally (for example, 2,000 calories a day) and two days a week on your fasting days, you eat only 20-25 percent of your average calories (so 400 to 500 calories).
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During your bulking phase, it's recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 ).