Intermittent Fasting is a big topic in the fitness industry. Rightly so, as it's such…
I’ve never really spoken about this before in any real depth, so today I will. And specifically, I’m talking about people who only perform their Intermittent Fasting diet on certain days of the week.
Maybe it’s only on weekdays. Maybe it’s only when they feel like it. Maybe it’s only a 24 hour fast, once per week. It doesn’t really matter – it’s problematic whichever strategy people opt for.
I’m going to jump straight into it and say that I’m yet to see someone who is legitimately lean, that doesn’t stick to a regimented daily routine. 10% body fat requires consistency.
Your Intermittent Fasting Diet: Consistency Is King
And this isn’t just with diet, it’s the same with training, sleep, relationship success (consistency on the man’s part), business, productivity, financial success.
Whatever important area of life you’re looking at, consistency is crucial. Without consistency, your positive habits become weaker, and may even break completely (a very interesting post on habit formation).
In the case of Intermittent Fasting every day, it means you’re getting used to going without food in the morning, drinking black coffee in the morning, and eating during a narrow period of time.
Start screwing around with your meal times, and you’re literally screwing around with your number one hunger hormone – grehlin. It’s responsible for keeping you satiated, and if you’re eating breakfast half the time, you’re making its’ job a hell of a lot harder than it should be.
Furthermore, if you’re doing extended fasts in order to ‘make up for’ your weekend antics, or lack of a calorie deficit throughout the rest of the week, then you’re inviting yo-yo dieting and an eating disorder.
Punishing yourself isn’t a healthy mindset as far as food is concerned, and the only way you will achieve 10% body fat or less long-term, is through freedom – freedom from a restrictive mindset.
The opposite of punishing yourself is actually more effective – you need to take small steps in the right direction, stick to your eating window, lose a pound or two, and then reward yourself later that night for doing what you needed to do.
This of course is a non-calorie reward, of which there are potentially thousands. Some that spring to mind are a movie, sex, going to the spa/sauna/steam after your Fighter Workout, meeting with some friends, buying a nice new shirt or jacket etc.
This reward reinforces the future positive behaviour, making it far more likely that it will become an automatic, subconscious habit.
Is it going to be the end of the world if once per week your eating window slips from 6 hours to 7 or 8 hours?
But if you’re purposely making it so, that you’re not even doing anything close to a regimented Intermittent Fasting routine at least 25% of the time, you’re not going to get ripped.
You need to be doing Intermittent Fasting every day. Consistency is king, and always will be, especially if you’re a beginner. If you want your calorie deficit to occur on autopilot, with minimal hunger and maximum dietary compliance, then you need that day-to-day consistency.
Follow these every day, and your life will be never be the same again. Give it a few months, you’ll see.