How To Fast: Tips for Intermittent Fasting

What if there was a way to improve your health, lose fat, and boost your growth hormone levels naturally? That’s definitely possible — all you need to do is fast for a few hours every day. 

Hundreds of studies confirm that calorie restriction may increase lifespan, accelerate fat loss, and ward off chronic diseases. Fasting for as little as two days can significantly raise human growth hormone levels, making it easier to stay lean and build mass. 

But that’s not all. Intermittent fasting may also improve immune function, protect against heart disease, and reduce blood sugar, among other health benefits. 

So, do you think you can stay away from food for about eight hours a day? Don’t fret — we’ll show you how to fast according to your schedule, lifestyle habits, and training goals. 

Getting started is the hardest part, but once you get the ball rolling, everything becomes a lot easier! 

Let’s dive in! 

Get the Scoop on Intermittent Fasting 

First things first, let’s discuss what intermittent fasting (IF) is and how it works. We’ve already covered the basics in a previous post, so make sure you check it out! 

Today, we’ll focus on how to fast without feeling hungry or deprived. But first, we’ll do a quick recap of intermittent fasting and its potential health benefits. 

This dietary pattern cycles between periods of feeding and fasting or calorie restriction. It encompasses various meal timing schedules that are more or less flexible and vary in duration. Some of these include the 5:2 Diet, Eat Stop Eat, Lean Gains, the Renegade Diet, and the Warrior Diet. 

The best part? You don’t need to watch your calorie intake or weigh your food during the feeding window. Basically, you can eat anything you want as long as you start fasting once the feeding period is over. 

However, we don’t recommend you to do so, especially if you have a clear goal in mind, such as hypertrophy or fat loss. 

For best results, try to eat clean most of the time. Get your calories from whole and minimally processed foods, fill up on protein and track your macros. 

Fasting Therapy vs. Intermittent Fasting

Both fasting therapy and intermittent fasting may benefit your health.

According to a review published in Complementary Medicine Research, fasting for medical purposes may help with rheumatic, metabolic, and chronic inflammatory diseases, reduce pain, and improve mental well-being. 

The difference between the two lies in their duration and requirements. 

• Fasting therapy involves abstaining from food for a few days to a few weeks. Despite its potential health benefits, this practice may lead to muscle loss, nutrient deficiencies, anemia, overall weakness, and diminished athletic performance. 

• Intermittent fasting is a lot more flexible. You only have to abstain from food for 8 to 24 hours, depending on the fasting protocol. 

For example, you may skip your meals from 8 PM to 8 AM the next day, then eat like you normally do, and repeat. That’s a 12-hour fast. Do it every day to fully reap the benefits. 

What Can You Drink While Fasting? 

Just because you’re fasting, it doesn’t mean you should completely avoid food or beverages. Sure, it would be great to do so, but it can be difficult. 

The good news is, you can still enjoy a cup of coffee, tea, BCAAs, or non-caloric beverages while fasting. Ideally, try not to exceed 50 calories during a fasting window. 

Consider the following options:

• Unsweetened black coffee
• Unsweetened tea
• Coffee with a splash of cream (this works great for the keto diet!)
• Diet coke
• BCAA beverages 
• Lemon water 

Supplementing with branched-chain amino acids may help prevent muscle breakdown and keep you energized. There’s a catch, though. 

During times of starvation, fasting, illness, or stress, your body uses leucine to synthesize blood sugar in the liver, which may cancel out some of the benefits of fasting.

However, this amino acid sends satiety signals to the brain, which helps ward off hunger and makes it easier to stick to your diet. 

For best results, try to abstain from eating or drinking anything other than water, tea, or black coffee while fasting. If you need energy, add effervescent vitamin tablets, such as B12, to a glass of water. In general, these supplements are sugar-free and contain no calories. 

Exercise and Intermittent Fasting Are a Perfect Match

Intermittent fasting allows you to get more done in less time. If you switch to an eating plan like the Warrior Diet, for instance, you’ll only eat once a day (at night, actually). 

Think about how much time you’ll save! You might even spend a few extra hours in the gym now that you don’t have to worry about meal prep. 

Speaking of working out while fasting — is it realistic? 

As it turns out IF can actually boost athletic performance and take your workouts to the next level. However, you do have to plan things out in advance. 

Study by Current Obesity Reports

According to a 2019 review in Current Obesity Reports, nearly all studies on intermittent fasting resulted in weight loss, ranging from 2.5 to 9.9%. 

For example, in a 2013 study, obese subjects who combined alternate-day fasting and moderate-intensity training reported significant reductions in body weight, fat mass, waist circumference and bad cholesterol levels within three months.

At the same time, their good cholesterol levels increased. 

These findings indicate that IF combined with regular exercise may improve blood lipids and body composition, leading to a lower risk of heart disease. 

Another study, which was published in the European Journal of Sport Science, assessed the effects of time-restricted feeding, or intermittent fasting, on resistance training performance. 

One group of subjects combined IF and exercise, while the other group did not fast. Both groups experienced an increase in the size of the biceps and rectus femoris as well in lower body strength and endurance within two months.

The IF group, however, demonstrated greater improvements despite having a reduced energy intake. 

A 2016 study featured in the Journal of Translational Medicine reported similar findings. Intermittent fasting has been shown to induce fat loss and improve some health-related biomarkers while preserving muscle mass and strength when combined with resistance training. 

Although testosterone and insulin-like growth factor 1 decreased in the IF group, subjects didn’t experience muscle or strength loss. 

How to Fast AND Exercise 

Most types of exercise, whether it’s strength training, swimming, or running, put stress on your body and metabolism as well as on the central nervous system. 

Therefore, you need to fuel your body after hitting the gym. This will allow you to recover properly and prevent catabolism aka muscle breakdown. 

Consider scheduling your workouts at the end of the fasting window. Sure, it won’t be easy to hit the gym after a 12-hour fast, but you’ll get used to it. 

Although fasting isn’t the best choice for prolonged aerobic training, it may induce beneficial metabolic adaptations for other types of exercise, points out the Scandinavian Journal of Medicine & Science in Sports. 

With intermittent fasting, you’ll burn more fat during your workouts. Your liver can store up to 160 grams of glycogen, while your muscles can store anywhere between 300 and 700 grams. 

Glycogen stores can get depleted during fasting, causing your body to use stored fat and protein for energy while working out. This is a two-edged sword, though. 

While it’s true that you’ll burn more fat, you also risk losing mass because your body breaks down muscle protein. 

To reduce muscle loss, fill up on protein immediately after exercise. Opt for protein shakes, which provide fast-digesting protein. 

Also, eat a high-protein, high-carb meal within an hour or so to replenish your glycogen stores and prevent muscle breakdown. 

Drink plenty of water to stay hydrated and plan your post-workout meals carefully. Sip on coffee to ward off fatigue and boost your energy. 

Play Around with Your Feeding Window

The truth is, there are no rules on how to combine exercise and intermittent fasting. 

Some folks may start to feel weak and sluggish towards the end of their fasting window. In this case, it makes sense to train in a fed state, such as one or two hours before starting the fast. 

However, if you feel perfectly fine after fasting for eight or more hours, go ahead and do your workout. Just remember to fuel your body afterward. You might actually find it easier to train while fasting because your blood isn’t being diverted to digestion. 

Another strategy is to eat slow-digesting carbs prior to fasting. This way, you’ll still have some glycogen left in your liver and muscles a few hours later. 

Try playing around with your feeding and fasting windows to see what works best for you. Consider switching to a different fasting protocol if your workouts are not as great as they used to be. We’ve described the most popular fasting plans here, so use them as a starting point.

“Feast” on High-Protein Foods 

Maintaining a high-protein intake is crucial for muscle and strength gains, but it becomes even more important while fasting. If you’re skimping on protein, you’ll not only lose mass but also feel hungry and deprived. 

This nutrient increases satiety and keeps you full longer. Additionally, it stimulates thermogenesis, causing your body to burn more calories during and after a meal. In the long run, it can rev up your metabolism. 

Fill up on protein during your feeding windows to preserve lean mass and keep your metabolism up. How much protein you need depends largely on your body weight and activity level. 

Most health organizations recommend around 1.4 to 2-2.5 grams of protein per kilogram of body weight per day to build and maintain muscle. Anything above 3 grams per kilogram doesn’t offer any additional benefits, though. The excess will go to waste. 

Harvard Medical School, for instance, suggests getting 15 to 25% of your daily calories from this nutrient. Since each gram of protein has 4 calories, you’ll need around 75 to 125 grams of protein per day on a 2,000-calorie diet. 

Spread your protein across several meals during your feeding windows. For example, if you fast from 8 PM to 8 AM, you can have at least three high-protein meals and one or more protein shakes. 

Have you tried Old School Labs’ Vintage Brawn™? Our formula delivers both fast- and slow-digesting protein. Enjoy it first thing in the morning, pre- or post-workout, or right before you start fasting.

Get Enough Calories 

Just because you’re fasting, it doesn’t mean you need to cut calories — unless you’re trying to get leaner. You can reach the same macronutrient ratios and calories as before but spread differently throughout the day. 

If you don’t eat enough during your feeding window, your gains and workout performance will suffer. 

Remember, food is fuel. Intermittent fasting is just another way to structure your meals, not a weight loss diet. 

Consume nutrient-dense foods as they keep you full longer and make it easier to stick to your plan. Protein should come first. Let’s see a few examples: 

• Grilled steak — 228 calories, 24.4 grams of protein, and 14.5 grams of fat per serving (3 oz) 
• Roasted turkey breast — 125 calories, 25.6 grams of protein, and 1.8 grams of fat per serving (3 oz) 
• Lean chicken breast — 133 calories, 27.3 grams of protein, and 2.8 grams of fat per serving (3 oz)
• Cooked shrimps — 101 calories, 19.4 grams of protein, 1.4 grams of fat, and 1.3 grams of carbs per serving (3 oz) 
• Low-fat cottage cheese — 92 calories, 11.8 grams of protein, 2.6 grams of fat, and 5.4 grams of carbs per serving (4 oz)
• Greek yogurt — 97 calories, 9 grams of protein, 5 grams of fat, and 4 grams of carbs per serving (3.5 oz) 

Legumes and some vegetables supply both protein and carbs. Whole grains, such as oats, rye, wheat bran, and quinoa, are a good source of carbs and fiber. Avocado, nuts, seeds, fatty fish, extra virgin olive oil, and flaxseed oil are chock-full of heart-healthy fats that promote satiety. 

Take avocados, for instance. In a clinical trial conducted on healthy overweight adults, this fruit has been to increase satiety after a meal for 3 to 5 hours. 

Limit or Avoid Artificial Sweeteners

Non-caloric sugar substitutes, such as aspartame, won’t break your fast. However, they may stimulate your appetite and increase hunger, according to a 2016 study published in Cell Metabolism. 

Researchers have found that sucralose, a popular artificial sweetener, caused changes in food intake and increased appetite when consumed regularly. They have also identified a complex neuronal network that responds to sugar substitutes by signaling the brain that you haven’t eaten enough. 

Furthermore, these additives can change how we perceive the sweetness of food, leading to sugar cravings. 

The study was conducted on animals, so it’s hard to tell how its findings translate to humans. However, it’s not the only study of its kind. 

Researchers at Yale University state that non-caloric sweeteners induce partial activation of the food reward pathways in the brain, which results in increased appetite. Additionally, these products trigger sugar cravings and may lead to sugar dependence.

Adding a teaspoon of Splenda to your morning coffee is unlikely to produce these effects. However, it’s one thing to use sweeteners occasionally or in small amounts, and another thing to rely on them on a daily basis. 

In general, it’s recommended to avoid diet coke and other artificially sweetened beverages while fasting. Again, moderation is the key. 

The same goes for processed foods. Although there are no set rules on what to eat during your feeding windows, a diet based on junk food will cancel out the benefits of fasting.

Is Intermittent Fasting Right for You? 

Now that you know how to fast, you can see that it’s not as hard as it seems. Research the different fasting protocols out there, choose the one that fits into your lifestyle and stick to it. 

In fact, you may already be fasting without realizing it. If you sleep for at least eight hours of sleep per night, you’re basically fasting. 

All in all, this eating pattern is ideal for those who are constantly on the road or have a busy lifestyle. With intermittent fasting, you can dine out and still maintain a lean, muscular physique.

It’s also a great way to gain control over your appetite and torch fat without counting macros or calories. 

Do you have intermittent fasting hacks to share? What are your favorite strategies for dealing with hunger and cravings? Drop a comment below!