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The only real difference between more traditional bodybuilding-style eating and intermittent-fasting style eating is how you distribute your calories between days or meals. This means that for most people, as long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference. You can eat lots of small meals every few hours or you can eat a few big meals with bigger time gaps between them. You can even go an entire day without eating, once in a while. But what about speeding up the metabolism, controlling appetite, and controlling blood sugar?

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Check out this study for a full review of the literature on the subject of feeding frequency and metabolism. For some people, eating more frequently does help to control both. For other people, the opposite is true; eating less frequently gives them an appetite and blood sugar advantage. This means that your decision to eat small meals more frequently or larger meals less frequently should be based on what works best for your schedule, your mood, your appetite, and how you prefer to spend your time.

That flexibility is pretty cool. A growing number of experts claim that short fasts can accelerate fat loss and make you healthier. As a result, I spent eight months testing the most popular Intermittent Fasting IF protocols for myself. I also helped others lose fat and gain muscle using a host of different intermittent fasting strategies. Of course, the full details of my experiments are beyond the scope of this article.

The best part?

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People have been getting in awesome shape and staying in awesome shape for decades without the use of intermittent fasting. Simply put, when people control their calories, eat good quality food and train regularly, they get in shape. For more from Dr. John Berardi has been recognized as one of the top exercise nutrition experts in the world.

His work has been published in numerous textbooks, peer-reviewed academic journals, and in countless popular exercise and nutrition books and magazines.


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Through his company, Precision Nutrition, Dr. Berardi has worked with over 60, clients in over countries. Berardi has also created the highly acclaimed Precision Nutrition Certification program, a sport and exercise nutrition mentorship program designed exclusively for elite fitness professionals. To learn more, visit Dr. Full Author Details.

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John Berardi Articles. Great article John! I have been doing some research into IF as well as Carb cycling in order to get leaner etc.

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Would that be a good idea or not? Thanks a heap! Have you seen success with endurance athletes on this type of nutrition periodization? Thanks for posting this up, John! I had recently heard about Intermittent fasting and had been looking for a good 'overview' on the subject. I'm looking forward to what we find out about this type of nutritional strategy in the coming years as more research is done. Michael: Check out this link I liked reading the article. Nice pics and I am happy some one has done reserach for themselsves and write about it. I fast my self.

Also, Fasting has been around for thousands of years.

In many religions around the world. It is done for spiritual reasons and help creating self discipline and mental clarity.

I think With the mental benefits will come first then the physical attributes will follow. Just now in the past few decades has reserach been around. No problem on the article, Teri. As far as the photos, I think my wife likes me just fine. But remember, it's not about the "look". I was actually losing weight for an athletic purpose track and field.

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And the level of body fat and body weight was exactly what I needed to perform at my best. Besides, with the dark shadows in the picture above, you might not get the best perspective on how I looked post-IF in the daylight. From my female perspective, I have to say that I prefer your "before" photos. Just sayin. What does your wife think? Google Fitcast, and I think you should be able to find it. If I remember correctly, it was episode Thanks, as always, for sharing your personal experiential knowledge and expertise.

Thanks for the question and feedback Suzanne. Part 5 contains some additional information for women. I even link to the same article you mention here. Hope that helps. I appreciate your in-depth examination. However, what about the effects of intermittent fasting on women? There's very little research on this group and it's a big responsibility to recommend fasting when the effects on females haven't been fully studied. Discounts are available to current PTontheNet members. Eat Stop Eat hour fast, 1 or 2 times per week On this plan, you fast for a full 24 hours once or twice per week, eating sensibly higher protein, minimizing processed foods, etc.

Meal Skipping Random Some IF proponents believe we should behave like our evolutionary ancestors did. What About Frequent Eating? Here are some of my progress photos: Before After Yes, I know the lighting was different in the after photos. What About Muscle Gain? I can't believe I haven't read it yet - can't wait to download!

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