Written by Millionaire’s Digest Team Member: Nathan Ferreira

Founder & Owner of: Apex Fitness Co.

Millionaire’s Digest Team, Contributor, Healthy Living Writer


My Plan

In the world of fitness the number one problem people come across when it comes to losing weight is having a proper diet. Dieting is a hard thing to do, that I understand completely. Fortunately, for people lacking the will to stick by a diet plan, there is hope for you. The key lies within “Intermittent Fasting”.

Usually when people hear/read the term “fasting,” they think of starving themselves. But this is not the case. I have heard about intermittent fasting years ago but never tried it until a few weeks before writing this post. My current program that I am following consists of having a 16 hour window where you fast and only drink water.

Currently, I start fasting from 11 pm until 3 pm the next day. This means that my eating window is constricted to 8 hours a day. In the 23 days that i have been intermittent fasting, I already lost 10 lbs. Don’t get me wrong, a lot of the weight I lost was water weight, but I definitely notice a difference as far as my body fat percentage is concerned.

Aside from fasting, I have been drinking a gallon of water a day in order to keep my water retention levels as low as possible and to keep my fat loss at its peak. The best part is, I only intermittent fast 4 days a week since I am trying to preserve as much of my muscle and strength as possible.

Just remember, try reaching your macronutrient intake goals even though your eating window is severely limited. I like to eat every 1.5-2 hours during said window while consuming 40-50 grams of protein in each meal with a minimal fat intake as well as a restricted carbohydrate intake.

How Does Intermittent Fasting work?

This aspect of weight-loss is simple. Going 16 hours a day without eating keeps your body in fat-burning mode, while also increasing growth hormone levels in our bodies. Fasting for 16 hours also keeps our insulin levels low, thus keeping our bodies in desperation mode where it is still focused on burning fat in order to provide ourselves with a sufficient amount of energy to function.

My number one rule is to stay hydrated, and if you do so, this plan will be much easier than it sounds. I also like to take BCAA’s and glutamine in the morning in order to help preserve muscle mass. I plan on intermittent fasting for another month or so or until i am satisfied with my weight-loss before beach season is officially here.

I encourage people reading this post to try this fasting plan. I feel healthier overall and leaner than I can ever remember. Comment below on what your thoughts are if you are willing to try this challenge so I can follow along and see how your journey in intermittent fasting unfolds.


Article Credits: Nathan Ferreira

Millionaire’s Digest Team, Contributor

(For Body Building, Health, Food Bloggers & More)
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47 Comments
  1. rexathletics 4 years ago

    Great read! I have never done intermittent fasting specifically, but over the years I have noticed that on days where I “accidentally” fasted it was a race against the clock to hit my macros ?. It must be tough to hit yours in an 8 hour window though. You must get tired of food lol.
    Keep up the good work! ?
    http://www.rexathletics.com

    • Author
      ferreirafitness2 4 years ago

      Yea it’s a bit challenging to hit my protein goal considering how I’m 210 lbs and I usually surpass that mark but it’s possible.. Sometimes come up a little short but for the most part all ends up being right where I want it to be.

  2. punkrockreviews 4 years ago

    wow that’s so interesting, maybe ill try it out

  3. Mike 4 years ago

    It’s getting quite popular in dieting now I think. Interested to hear further views of people’s success with it.

    • Author
      Apex Fitness 4 years ago

      I will be providing a review in the near future. I can tell you so far that i am impressed with the results. Happy to say that i have maintained most of my strength and muscle.

      • Mike 4 years ago

        Interesting. I would be concerned that it might get the body into a starvation mode and slow the metabolism

        • Author
          Apex Fitness 4 years ago

          Thats what i was thinking as well, but i think me staying active and still meeting my macro goals has deterred that from happening. Ive also been taking l-carnitine which increases fat metabolism which i feel is a perfect supplement to go along with this fasting process.

          • Mike 4 years ago

            I’d like to compare it’s effectiveness with the methods I used of a high protein, low GI carb and cheat meals. I also used some supplements and things like ice baths to raise base metabolic rate.

  4. mylifeasishan 4 years ago

    Very nice post

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  6. […] via Lose Weight Effectively Without Changing your Diet (For Body Building, Health, Food Bloggers & … […]

  7. Shandre 4 years ago

    What an interesting read! thanks for the great info!

  8. Geo 4 years ago

    Eat less, exercise more ;p

    • The Smiling Pilgrim 4 years ago

      Lol wisdom.

      I however have decided to rock the belly look 😉 I feel with all the hipster trends and such going on right now that this must be making a come back sooner or later Lol

  9. emmiewesline 4 years ago

    Wow! I’m gonna try this. Great article!

  10. bberns27 4 years ago

    great post. I love watching people make healthy choices ? definitely subscribing for more like this! I have similar lists on my blog. Definitely check it out if you want some healthy living tips or inspiration.
    Britt
    https://millennialsurvivalblog.wordpress.com/blog/

  11. kds407 4 years ago

    This should go viral because I myself need to lose a few pounds as well since I want my muscles to show, NOT fat covering them up! I’m definitely sharing this article because I think it shows that there IS hope for achieving this kind of goal!

  12. […] via Lose Weight Effectively Without Changing your Diet (3 min read) — The Millionaire’s Digest […]

  13. writingandalcohol 4 years ago

    Hi Nathan! Thank you for sharing this post. I was really struggling to lose weight this time. I have been gaining weight steadily for the last three years (after I loss my son). I thought it was the emotions but I feel I had to work on this now. I tried fasting and the most I can do is 8 hours and eat uncontrollably after! May I ask your help on how I can do this Intermittent Fasting. I immediately thought of withholding food from 2 pm until 6 am. Is that right? I really appreciate hearing from you, Thanks,
    Aui

  14. Laurentia 4 years ago

    Just came across this – great read and very insightful! Think you might like it!!!

  15. Aishwarya 4 years ago

    Honestly, I have battles weight issues too. I was never too fat buy I knew I wasn’t good looking because of the fat here and there!
    But I chose to stick to yoga. I didn’t change any of my diet plans. I didn’t follow any fasting routine. I just stuck to yoga. Two hours each day where nobody could disturb me. And that helped me gain flexibility, burn fat and once I lost weight, it was forever. I continue to practice yoga and no matter what I eat, I don’t out on drastically because of the control on my metabolism that yoga helped me gain. If you are experimenting, I’d suggest yoga for sure ^_^

    • Author
      Apex Fitness 4 years ago

      Glad to hear it’s working out for you. I have been planning on incorporating yoga into my routine considering I have been losing flexibility. Any tips for beginners?

      • Aishwarya 4 years ago

        Yoga is a wonderful way to gain some flexibility. If you are a beginner, my biggest suggestion would be to not jump into asanas and first spend enough time loosening up your muscles and then starting with asanas. Also pay a lot of attention to the breathing techniques. I hope it works well for you! Cheers!

  16. Anne Gaelan 4 years ago

    The idea is interesting. As a person who has lost 3.5 1bs since LEAVING Slimming World and still has 1 stone 1lb to lose it is worth exploring other options!

  17. katiestateofmind 4 years ago

    Great information! I am a huge fan of intermittent fasting.I read a book about Fasting by Paul Bragg (yes the Apple Cider) and it was so enlightening. The health benefits are endless. I have since read several books about the topic and try to make it a part of my daily life… Some days are better than others, lol 🙂

  18. Nayab Naila 4 years ago

    Nice idea. I will experiment this on myself. Just Drinking hot water all throughout the day burns a lot calories too.

  19. I will try this. hopefully this helps.

  20. Rosi Tayrus 4 years ago

    Well interesting post health benefits are endless. You give an idea the right choice healthy lifestyle. Bother no more!

  21. breadomlette 4 years ago

    Very good…
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  22. thewhatiknow 4 years ago

    I am 100% on the intermittent fasting craze and like you hadn’t tried it until recently see my transformation here http://www.thewhatiknow.com. I can’t believe I hadn’t tried this sooner but it’s going to be my go to dieting tool for whenever I want to burn fat now. A great read thanks for sharing and for anyone wondering about this diet just try it you will see results quickly.

  23. yourhealthmyjourney 4 years ago

    A great read on intermittent fasting.Check out https://yourhealthmyjourney.wordpress.com/2016/08/28/slimpossible/ on the benefits of ketosis and the ketogenic diet.

  24. plumpandpump 4 years ago

    That is fascinating. I will do more research on it however I think it would work with my life style!

  25. […] via Lose Weight Effectively Without Changing your Diet (3 min read) — Millionaire’s Digest […]

  26. uptightprettygirl 4 years ago

    I like this article it has some great tips. I have been trying to lose weight for a while now and I would love to try this for a month or two!

  27. […] via Lose Weight Effectively Without Changing your Diet (3 min read) — Millionaire’s Digest […]

  28. zebskitchen 4 years ago

    Hi, I found your blog post and it’s pretty similar to what I’m doing right now. I’m doing a 16:8 intermittent fasting program, restricting eating to between 12pm and 8pm. I’ve just started a new blog which pretty thin at the moment https://zebskitchen.wordpress.com/ Any comments/views/complaints/advice gratefully received .. alright maybe not complaints.

  29. Yeka 4 years ago

    I like this .and would definitely try it out
    Myyeka.WordPress.com

  30. Brainy Versatility 3 years ago

    I did something similar when I did my diet. I wrote a post about it ways to lose weight quick. But, to this post I do agree with the fasting. It can definitely be a lifestyle move. My stomach felt light and I felt lighter.

  31. rubiescorner 3 years ago

    I have not heard of this kind of fasting, but it sounds interesting. This would mean that you could eat anything. You would be drinking a gallon of water a day, and eating little meals when you can eat. Wow! I believe fasting works. I will consider this.

  32. A WONDERFUL LIFE 3 years ago

    […] via Lose Weight Effectively Without Changing your Diet (3 min read) — Millionaire’s Digest […]

  33. I have not heard of this before instead what I have been told is small meals like 5-6 times per day which keeps the body burning calories. This has me interested enough to try it.

  34. […] via Lose Weight Effectively Without Changing your Diet (3 min read) — Millionaire’s Digest […]

  35. Jason Atkinson 3 years ago

    You’ve got some great information here. I’ve recently incorporated I.F. (also known as skipping a few meals) and have been amazed with the results! Keep up the good work!

  36. ismail boulaghiab 3 years ago

    Suffered layers of fat or spare tire model, a lot of criticism, as they are more vulnerable parts of the body disgusting.

    http://fitnessburning.blogspot.com/2013/07/the-smart-way-to-burn-belly-fat.html

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