Being hungry is a bad thing right?
As soon as you feel that belly of your rumbling it’s a sign that you should eat.
At least that is what you would think.
The opposite is true.
Being hungry every now and then is a good thing!
So why does everyone think it’s bad?
Simply because our increased wealth has allowed us to feed during the entire day.
Our bodies on the other hand are still build on a different way of life.
Let’s travel back in the past and meet one of your ancestors.
Funny enough 10.000 years ago your great-great-great grandfather did not have a refrigirator.
Neither did he have a grocery store and he would usually be without food for the biggest part of the day.
”But that’s really unhealthy!”, you might think.
Is it really?
Well, if your body has been doing it for millions of years, let’s say it probably got a little used to it.
And found a way to adapt.
It actually did and that’s why it’s really difficult for you to lose those last kilos of fat.
You are actually right now using a body which has developed itself over millions of years in scarcity in a world which has started to have an abundance of food for less than 10.000 years ago.
Believe it or not, but when you are eating the entire day, you are actually doing something which is not beneficial to your health.
Yes, you actually read that your body is not used to being fed for the entire day, so it starts getting lazy and inefficient.
That’s exactly why those last percentages of fat don’t burn away.
And that’s why you will never get below 10% body fat.
To be honest when I found out about this, it just made sense.
But how does it work on a biological level?
It is all about two hormones:
Without getting too scientific here, let’s say that testosterone increases muscle growth, whereas insulin allows your food to be fuel for your muscle instead fuel for your fat.
Let me give a practical example, look at your body as a sponge filled with water.
The water is your blood sugar and the sponge is your body.
When you have a high level of blood sugar or when the water fills the sponge, all the excess water falls on the side of the sponge.
It is unable to absorb more and in the human body this excess water/sugar becomes fat.
Now every time you eat, you raise your blood sugar level.
Guess what happens with all the excess food.
Yes, it becomes fat, because the sponge is already completely filled.
Now let’s say you give your sponge the time to withdraw water and use it to become bigger.
This is done through insulin, it allows your body to lower and manage it’s blood sugar levels to maintain a certain treshold.
What happens when the sponge is given the time to dry up a bit to a normal level?
Your food does not get stored into fat, but is more effectively transformed into muscle and energy.
There is no excess and the sponge absorbs the water even better when it’s dry.
More, when the sponge realizes it’s empty, it starts developing (release testosterone) itself for more water or in other words it starts to build muscle.
But only if you fill the sponge at the right moment.
Enough about sponges, this is the best way I could dumb down this process.
Essentially it means, don’t fill the sponge with more than it can absorb and give the sponge time to withdraw the water before you fill it up again.
So How Does This Diet Work In Practice?
You just dump your refrigirator, hook up with Michael J Fox from back to the future (With his awesome car) and get yourself some ancestor friends to live, chill and workout with.
With a little imagination you might just get there.
But honestly, it’s easier than your think.
The funny thing is you DO NOT NEED TO EAT LESS! (Get this right)
That’s right, your ancestors did not necessarily eat less, they ate better.
The difference was that they ate two or three big meals over the entire day instead of many small meals.
They were eating intermittently, which means they were eating with breaks.
Before I want to explain how it works I want to get 1 thing straight, if applied correctly this way of eating will not only BURN your FAT, but also BUILD YOUR MUSCLE.
The secret lies in the two hormones.
And not in eating less!
So What Is This So Called At The Right Time Diet?
I want to keep things as easy and applicable as possible.
So it boils down to this, you don’t eat over the entire day, but you eat during a certain time frame of the day.
So instead of eating 10 small meals over 12 hours, you eat 2 or 3 big meals over 8 hours.
How can you do this?
By skipping breakfast
This gives your body 16 hours to use all the energy that’s left until the final drop.
Instead of overflowing it with excess, because it has not yet digested your previous meal.
The MAJOR DIFFERENCE is that in the first case (small meals over a longer time period), your blood sugar levels remain high.
In the second case you start off with a lower level.
Your body releases testosterone to prepare you for your next hunt.
And as soon as you eat your body starts devouring everything you put into it.
Muscle and energy increase!
Doing this actually has a name, it is called: ‘Intermittent fasting’.
What Is Intermittent Fasting?
Quite simply put, intermittent means ‘with pauses’ and fasting implies ‘not eating’.
Thus essentially intermittent fasting (IF) stands for eating with pauses of not eating.
Take note, that if you are currently overflowing your body with sugars, you will find it more difficult and have bigger cravings.
It will feel like going cold turkey.
My advice would therefore be for you to replace your sugars like cookies and bread for white rice and sweet potatoes or other carbs that do not cause inflammation.
How Do You Start With Intermittent Fasting?
1. Determine your eating window. Make sure you fast for 16 hours and eat for 8.
So for example: wake up and eat your first meal at 12:00 and your final meal before 20:00 (I personally do this).
2. Eat what you would normally eat and try to skip the grains and sugars as much as possible especially in your first meal. You want to keep the insulin low and shouldn’t eat to much sugars or bad carbs.
3. Start your eating phase with a big salad, a piece of fruit or a fruit/vegetable juice to kickstart your metabolism.
4. In your eating phase eat big meals. Eat as much as you would normally do.
5. Do this for at least 5 days.
6. Let your body to it’s job (Click here for the Renegade Diet and get a more detailed explanation).
The Fasting And Training Schedule
So this is how an ordinary fasting day would look like for me.
8:00-10:00 Wake up (High testosterone, low insulin. Perfect state)
12:00 – 17:00 Eat some big salads and snack on fruits, vegetables and nuts (Giving your body some energy, low in carbs preferably, implying your insulin remains low).
17:00 – 18:15 Workout (Boost my testosterone even more, deplete my blood sugar levels again)
18:15 – 20:00 Eat whatever I want, sweet potatoes, chicken, tuna, beef, nuts, seeds, vegetables fruits. You can add rice here or other carbs, I personally minimize rice or grains. If you want to use rice as a quick carb, use white rice instead of brown, because brown rice has more inflammatory components. This is however a matter of trial-and-error. Some people don’t experience any adverse effects. I would personally not recommend it, but try it out for yourself and find what works best.
20:00 – By this time you will spike your insulin levels and your testosterone will be high as well. Time to relax and give your body time to recover and while you are, it keeps building muscle and all your nutrients will be used efficiently.
As you can see this is a 8 hour eating-window, but you can also do a 8 hour variation where you start at 14:00 or another time that suits you best.
Drinking water or non sugary drinks (Which usually only leaves you with water as an option) can be done throughout the day, be careful with milk however, because it has a insulinogenic effect (study).
Note: If you combine your insulin sensitive state with this 1 Simple Formula To Gain Or Lose Weight it’s impossible for you to not lose weigh and you can use it to gain weight and still look lean.
Read the diet guide for more meal plans.
The Intermittent Fasting Plan To Results
Building the body of your dreams. Losing skinny fat. Becoming healthier.
It’s about finding the right combination of things.
It’s not only about what you eat, or how much you eat, but also about when you eat.
So when you ask yourself: ”How can I train without any food in my stomach?”
Did your great-great-great-grandfather survive while hunting wild animals on an empty belly?
You have the answer…
Beast mode ON!