With intermittent fasting, your body operates differently when “feasting” compared to when “fasting”. During the “fasted state,” your body doesn’t have a recently consumed meal to use as energy, so it is more likely to pull from the fat stored in your body, rather than the glucose in your blood stream or glycogen in your muscles/liver. The same goes for working out in this state. Without a ready supply of glucose and glycogen to pull from (which has been depleted over the course of your fasted state, and hasn’t yet been replenished with a pre-workout meal), your body is forced to adapt and pull from the only source of energy available to it: the fat stored in your cells!

1. FitnessFlash.org
L o s e W e i g h t W i t h

2. Lose Weight with IF
1. What is IF?
2. Why does it work?
3. Is IF for me?

3. What is Intermittent Fasting?1

4. Intermittent fasting is not a diet, but rather a dieting pattern.
In simpler terms: it’s making a conscious decision to skip certain meals.
By fasting and then feasting on purpose, intermittent fasting means eating
your calories during a specific window of the day, and choosing not to eat food
during the rest.
There are a few different ways to take advantage of intermittent fasting:
•Regularly eat during a specific time period. For example, only eating from
noon-8 PM, essentially skipping breakfast (eating in a 8-hour window). Some
people only eat in a 6-hour window, or even a 4-hour window.
•Skip two meals one day, taking a full 24-hours off from eating. For example,
eating on a normal schedule (finishing dinner at 8PM) and then not eating
again until 8PM the following day.

5. Why does it work?2

6. With intermittent fasting, your body operates differently when “feasting” compared to when
“fasting”. When you eat a meal, your body spends a few hours processing that food,
burning what it can from what you just consumed. Because it has all of this readily
available, easy to burn energy in its blood stream (thanks to the food you ate), your body
will choose to use that as energy rather than the fat you have stored. This is especially true
if you just consumed carbohydrates/sugar, as your body prefers to burn sugar as energy
before any other source.
During the “fasted state,” your body doesn’t have a recently consumed meal to use as
energy, so it is more likely to pull from the fat stored in your body, rather than the glucose in
your blood stream or glycogen in your muscles/liver. The same goes for working out in this
state. Without a ready supply of glucose and glycogen to pull from (which has been
depleted over the course of your fasted state, and hasn’t yet been replenished with a pre-
workout meal), your body is forced to adapt and pull from the only source of energy
available to it: the fat stored in your cells!
Why does this work? Our bodies react to energy consumption (eating food) with insulin
production. Essentially, the more sensitive your body is to insulin, the more likely you’ll use
the food you consume efficiently.

7. Is intermittent fasting for me?3

8. Here are the main reasons why you should consider intermittent fasting as your go-to
dieting pattern:
1) Because it works. Although we know that not all calories are created equal, caloric
restriction plays a central role in weight loss. When you fast (either for 16 hours per day,
or 24 hours every few days), you are also making it easier to restrict your caloric intake
over the course of the week. This will give your body a chance to lose weight as you’re
simply just eating less calories than you were consuming before.
2) Because it simplifies your day. Rather than having to prepare, pack, eat, and time your
meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in
your eating window.
3) It is more practical, and saves time. Rather than having to prepare or purchase three
to six meals a day, you only need to prepare two meals. Instead of stopping what you’re
doing six times a day to eat, you simply only have to stop to eat twice. Rather than
having to do the dishes six times, you only have to do them twice. Rather than having to
purchase six meals a day, you only need to purchase two.

9. When it comes to dieting pattern, what matters most is choosing which one works for
you. Intermittent fasting is by no means the be-all-end-all of dieting. If good old six
meals a day has been working great for you, then there may be little reason to
change it (although there is certainly no harm in trying intermittent fasting for a
couple of weeks, just to see how your body responds). The most important thing is to
make your dieting plan work around your life, instead of the other way around.

10. THANK YOU!