In fact, in fact, fasting is not diet. Intermittent fasting diet, fasting is not dieting, fasting is go without eating. There are 4 models of intermittent fasting styles that the we will discuss here in today's video, that you can have benefits or harms doing.
You want to understand everything from intermittent fasting? So, stay with me until the end of this video, click on like and if subscribe here on the channel. For the fourth intermittent fasting model is fasting intermittent called Lean Gains.
Lean Gains is very old, it must have at least 10, 12 years for more, and he it is a more introductory model of fasting. Lean Gains originally comes as 16 fasting hours, but when we talk from 16 hours of fasting we is talking about more or less 14 and may even start with 12 hours. So, our first model runs from 12 to 16 hours of fasting.
Why do I say that the diet of intermittent fasting is not a diet? Because fasting is not eating, so if you does the fasting on his own and thinks this will change something in your shape, some of my students reading Lean Gains come ask me: Leandro, if I do the fasting diet i'll stick with that cracked aspect, that whole thing? Guys, this cannot be considered as a strategy that will change your body, because you're just not eating.
What are you going to do inside the power is what will change your body, however we have to remember you need to eat right regardless of fasting you do. So, I want to start with intermittent fasting, because I will have a greater appetite control. Okay, cool.
I want do intermittent fasting for when i sit eat more food at once, fresh food that I do it right away, so I don't have to cook and eat lunchboxes. Beauty, cool. Now, I want a gaining diet weight and with that I will have to eat a lot, I will sacrifice a lot, because then I will have an improvement in insulin sensitivity.
No, fasting is not going to do that in this situation. So, I want to start fasting for these reasons, others, which I already mentioned in the other video, cool. How can I start?
You can start with fasting simply 12 hours, it's a very fast simple, very quiet, is our room model. You will, for example, eat until midnight and you can open the day of noon feeding. So, let's say so you skip breakfast and maybe a that meal between breakfast morning and lunch.
I skipped breakfast and the collation and I ate right from noon to midnight. Why this method is so cool, introductory? Because if you do a very fast and you don't it's used your body doesn't understand right what's going on, and then you may experience weakness, headache, dizziness, may have hypoglycemia, etc.
and etc. Later you can do the 12 hours. I did well, beauty.
I'll stay at model four yet? I will, but from 12 I will move to 13 this week. Did everything go well?
It gave, beauty. 14 on the other. He gave alright?
He gave. 15. Wow at 15 I felt a little weird.
Hold one more a little 2, 3 weeks at 15. Okay, everything worked. 16 hours of fasting and eight eating, a very good model, very quiet.
How do I divide the meals in here? In fact, matter of you sharing meals not a big problem, let's assume that you are going to eat from 4 pm to midnight, then you can in the 4 pm make a meal and another midnight, and not eating anything in that interval. Well how can you do 3 meals, which is what most people eat, eat 4 hours, more or less at 8 am, and more or less least at midnight.
Can eat every 2 hours? It can. Ori himself has already put it, which is the author of the diet, he has already put his preference 20 hours, and then what caught most of the intermittent fasting was at 8 pm fasting.
I can start directly at warrior diet? It can, but the chance of you having one of those crisis problems is bigger. So, the order is this, that's why I'm going on ascending order.
20 hours of fasting, then I will not eat anything I will only eat, for example, from 8 am to midnight. Gives midnight i'm going to sleep, until 8 am the night of the other day I eat nothing, exactly. However, Ori noted that people who were conditions were not getting do this fast mainly the hormones, which have a more efficient metabolism accelerated, so they got weak, angry, they couldn't train, they had headaches and such.
So, what did he suggest as a model? Put on two net meals during the day very easy to digest and with low caloric amount. What he say there?
Maximum 200 maximum 300 calories each. What he suggested? For example, woke up 30g of whey protein or even casein, a protein powder, and 200 fruit calories.
So, 200 calories of strawberry, 200 calories of pear, of grape, something in that direction. About 4, 5, 6 hours then send another one, then you give one little bit of protein, a little bit of carbo and this I would hold you very cool, and at night you would roll it up. THE suggested order is: First salads, because you is very hungry, and she has no taste as cool as a carbohydrate and such.
So, first of all salad. He even recommended the following, 4 four hours, the first hour salad. The second hour our most important nutrient if had to choose here, if I had to choose, all are, proteins, so hit your chicken, everything just right.
In the third hourly fats, in this model of therefore it minimizes the source of carbohydrate, because then you will have little hunger, then you can eat carbohydrate. He even said instinctive but remember always have to take care of macros, otherwise it won't work. It’s not like that: I’ll eat as much as I want I will not make it.
This can even work towards a more modest goal, but then not. So, in this last hour carbohydrates, but we already understood that we can mix everything, is a suggestion that he thought for body recomposition was going to be very positive. Our second model of diet intermittent fasting is a fasting 24 hours even being able to arrive in 36 hours of fasting, and believe me it has some people who do that.
Individuals who has a good amount of muscle mass, accelerated metabolism, excellent rhythm of training, it is usually not as interesting, but the bodies are unique, so it may be, in general, I'm talking on an overall average. So, these 24 hours of fasting would be what? I ate midnight I will eat midnight tomorrow, all i need i will eat in one meal, more or less in there one hour.
So, you realize that to do a bulking the individual who is heavy does not will achieve, almost impossible, and even if he does it may not be as interesting, a lot of sacrifice. Being able take up to 36 hours, that is, the individual eat midnight and he will eat only noon the other day, and so it goes doing 36 by 36. Guys, I think a lot unlikely that people who train do it strongly commonplace.
And the first model of diet that few people know is a 24-hour fast diet model for five days and two days you are without eat. I will explain, I will use here Monday to Friday to make it easier, but normally the staff do the contrary. Monday you eat once in day, Tuesday once a day, Wednesday once on the day, Thursday once a day, Friday once a day, Saturday and Sunday you don't eat, calm down, stay calm.
You will talk: Put Leandro, but I'll be 70 and there goes smoke of hours until I managed to eat again? So, in this model what is the recommendation? Make two days of a very low calorie, but not without anything, because it really gets complicated.
So, how would that be? Monday I I sent 3,000 calories, 3,000, 3,000, 3,000 3,000, Saturday and Sunday I send 500 calories in the day. So, I go there and send, for example, half a kg of chicken only, to beat a protein, I do this on Saturday, I do this on Sunday, Monday I back.
This type of diet, this model of diet, allows you to maintain a percentage of fat kind of eating at ease when you can eat, two days. So, what I see this is more like a gringo forum, in nationals I don't see that much, Americans do the following, Americans finally people from other countries, they take it and say: Saturday and Sunday I will eat at ease once on the day, then go to the carvery and eat everything, cake, ice cream and chocolate. But remember than I said: This guy will never compete, forget it, if you have to count the nutrient and its quality.
Saturday and Sunday the guy eats very calm, right then he takes one day and sends 500 calories, neutralizes, then it does more two days at ease, one day of 500 calories. So he interlocks, he hasn't done two days followed by 500 calories, even though the original model, let's put this way, whoever invented is like this, but the what I see people doing is the 3 or 2 for 1. 3 days 100% free eating once a day, a day 500 calories, take away retention, neutralizes and such, 2 or 3 more days and 1 day and so on.
It’s a very complicated diet model, because that 500-calorie day sometimes until it passes, now the other day people tend to feel very weak, because he ate very little the day before. So, you have to be very careful when going to do a cutting with this type of model diet, it is not very suitable for cutting, it is best for you to maintain a low fat percentage eating at when you can eat, in short it's a generic model that I'm talking about here, you won't copy by doing this, have to see what is good for you, because again fasting is not a diet, fasting is leaving to eat, the diet is what comes next, and here need to have quality, count the macros everything right and do everything as it should be done. Leandro Twin, ball show, you said that there are people who don't get along with fasting, there are people that gives and etc.
Guys, here's the thing, I'll leave you with this video here everything about intermittent fasting, so you will understand where it's good, where it's bad, because there are people who will lose doing fasting, but here I spoke a way more detailed. So, before you think about fasting, or if you already do check it out in this video here.
