Intermittent fasting for weight loss: a simple plan

Skipping breakfast has been the single most convenient and effective change for my weight loss results. What I should really be saying is that it’s really been a way for me to maintain my weight during the busy times of my business.

It reduces my caloric intake for the day and allows me some “error room” for cheating. I know you’ve probably heard that 6 small meals a day is the way to go, but everything has its time and place. For me, eating 2 meals per day has helped me immensely. Here is a plan that incorporates frequent eating with the intermittent fasting concept

Wake up: 7:00am

Meal #1: 9:30am

Meal #2: 1:00pm

Meal #3: 4:00pm

Meal #4: 6:30pm

Sleep: 11:30pm

A few notes
Fasting window: 13-14 hours (last meal 6:30pm and first meal of next day is at 9:30am)
Water Intake: Minimum of 1/2 body weight in ounces. (example 170lbs person will drink 85oz of water)
Optional: Meals #2 & 3 are optional
Calories still matter: you still need to maintain a caloric deficit to lose weight.

If you want to really get into the nitty and gritty of the science of intermittent fasting, there are some great articles by Martin Berkhan at lean gains website. He’s a great writer and he always has good stuff. Here are two of my favorite articles:

Scorch Through your Fat loss plateau

The Lean Gains Guide