So much of what is taught about nutrition is just completely false! We all know we need to get our vitamins and nutrients, but people really have no idea about how to lose weight. Keeping your muscle while you lose weight is even a tougher task. In the years I’ve been training, I’ve tried so many different nutrition plans. I’ve done the bodybuilder plan – eating a meal every two hours and feeling like I’m going to vomit all day from being so full! I’ve tracked my macros to the last calorie and percentage point. I used to slave away on Sunday afternoons prepping my meals for the week only to find that by Wednesday I’d throw most of it out. One thing I’ve heard a lot, which doesn’t seem to be true, is that the more small meals you eat, the faster metabolism becomes. I don’t see how anyone’s metabolism can speed up just because it’s constantly working. I have not had success staying lean by eating a whole bunch of meals. I just felt full all the time. While these nutrition plans work very well for some, especially those who are competitive bodybuilders, I find that they are not very sustainable for the average guy. Now, thanks to Tim Ferris and a couple of his guests on his podcast, I discovered intermittent fasting or time restricted eating. This is been the most sustainable and effective way to stay under 10% body fat while keeping most of my muscle. Intermittent fasting is limiting your food intake to a certain window each day. For instance, I only eat between 1 PM and 7 PM. The trick for me in the morning is making sure I have my protein shake after my early-morning work out. Most days I can make it to 1 PM without much of a challenge. Some days the late morning into noon becomes a struggle but it’s well worth it. Everyone I have shared this with personally has had fantastic results!
It’s still important to track where and what you’re eating and making sure that you’re getting mostly protein and fats and very low carbohydrates.If you’re used to getting energy from carbohydrates and not fats, you will most likely feel this transition to be difficult at first. Your body will not automatically make the transition until it’s forced to get through the initial few days of carb cravings and your body will begin to burn fat for fuel. My cousin Roy lost 5 pounds the first week he coupled intermittent fasting with his weight training. This way of eating is nothing new and I suggest everyone experiment with this and find how intermittent fasting can work for you! But if you are interested in the science behind time restricted eating, listen to the first 25-30 minutes of Dr. Rhonda Patrick on Tim Ferriss’ podcast. It’s a bit dry, but provides all the information you could ever want.