Intermittent Fasting E-book | Intermittent Fasting | John Berardi
with Dr. Krista Scott-Dixon and Nate Green
Download the PDF
For
years, Dr. John Berardi, Chief Science Officer of Precision Nutrition,
has advocated frequent meals, spaced 3-4 hours apart, consisting of
nutrient-dense, healthy food. That strategy — when combined with a
smart exercise program and world-class coaching — has helped thousands
of our clients drop over 120,000 pounds of fat in the last ten years.
Proponents of IF, on the other hand, eschew the idea of eating so frequently. Many claim to have achieved quicker fat loss and better health by deliberately skipping meals and sometimes going entire days without eating.
The IF research is still in its infancy — indeed, it may be 5-10 years before it reaches critical mass and becomes a mainstream nutritional idea — but in certain quarters, the benefits of intermittent fasting have reached almost mythical proportions.
With research lagging behind at a snail’s pace, but enough anecdotal evidence to go off of, we decided to do what we do here at Precision Nutrition: test it ourselves.
Here’s what Dr. Berardi found, in his own words.
Why Experiment With Intermittent Fasting?
How Are IF and "Grazing" Similar?
Have 10 minutes? Read Appendix A. It's a cheat sheet that shows you exactly how to do intermittent fasting, including specifics on our three favorite protocols.
Have 30 minutes? Read about the individual fasts in Chapters 4, 5 and 6. Then read the cheat sheet in Appendix A. Then check out Appendix B for some tips and tricks we learned along the way.
Have an hour or two? Read the entire Experiments with Intermittent Fasting book. We spent a lot of time researching, conducting the experiments, and writing. We’d love to share it with you and hear your thoughts.
with Dr. Krista Scott-Dixon and Nate Green
Download the PDF
Download the beautifully formatted PDF directly to your computer. Print it or take it with you on your mobile devices.
A growing number of experts claim short fasts can accelerate fat loss
and make you healthier. So we spent 6 months testing the most popular
Intermittent Fasting (IF) protocols ourselves.
Find out what IF is, whether you should do it, and if so — how.
For
years, Dr. John Berardi, Chief Science Officer of Precision Nutrition,
has advocated frequent meals, spaced 3-4 hours apart, consisting of
nutrient-dense, healthy food. That strategy — when combined with a
smart exercise program and world-class coaching — has helped thousands
of our clients drop over 120,000 pounds of fat in the last ten years.Proponents of IF, on the other hand, eschew the idea of eating so frequently. Many claim to have achieved quicker fat loss and better health by deliberately skipping meals and sometimes going entire days without eating.
The IF research is still in its infancy — indeed, it may be 5-10 years before it reaches critical mass and becomes a mainstream nutritional idea — but in certain quarters, the benefits of intermittent fasting have reached almost mythical proportions.
With research lagging behind at a snail’s pace, but enough anecdotal evidence to go off of, we decided to do what we do here at Precision Nutrition: test it ourselves.
Here’s what Dr. Berardi found, in his own words.
Why Experiment With Intermittent Fasting?
I’m a professional dieter. In other words, I’ve done nearly every diet or nutritional protocol that’s around to test its efficacy.
Intermittent
fasting has a very small, yet strong, following and enough research to
pique my curiosity. I wanted to test it myself to see what kinds of
physiological and psychological changes would come from it.
Also,
as a competitive, masters-level track athlete and life-long fitness
enthusiast, I wanted to test a new way to drop fat and get extremely
lean, while staying strong and powerful.
What Did You Test?What Happened?What Are The Big “Takeaways”?So Intermittent Fasting Is Good, But Not Necessary?
Since
there isn’t one definitive intermittent fasting protocol, I decided to
test six different methods over the course of six months.
I
kept meticulous notes on everything from scale weight, body-fat
percentage, and blood/hormonal markers, to lifestyle markers like energy
levels, cognitive thought, and pain-in-the-ass factors.
Over
the course of six months, I dropped twenty pounds of weight, from 190
pounds to 170 pounds. I also reduced my body fat from 10% to 4% while
maintaining most of my lean muscle mass. Finally, I found two
intermittent fasting strategies that I could follow indefinitely with no
problem.
Simply, I accomplished the goals I set for myself in a way that was easier and less time-consuming than “traditional” dieting.
I think there are four main takeaways that readers of this book should come away with.
- Trial fasting is a great way to practice managing hunger. This is an essential skill for anyone who wants to get in shape and stay healthy and fit.
- More regular fasting isn't objectively better for losing body fat. While my IF experiments worked quite well, the intermittent fasting approach (bigger meals, less frequently) didn't produce better fat loss than a more conventional diet approach (smaller meals, more frequently) might have.
- More regular fasting did make it easier to maintain a lower body fat percentage. Intermittent fasting isn't easy. However, I did find that using this approach made it easier for me to maintain a low body weight and a very low body fat percentage vs. more conventional diets.
- Intermittent fasting can work but it's not for everyone, nor does it need to be. In the end, IF is just one approach, among many effective ones, for improving health, performance, and body composition.
Exactly.
Intermittent
fasting can be helpful for in-shape people who want to really get lean
without following conventional bodybuilding diets, or for anyone who
needs to learn the difference between body hunger and mental hunger.
(And for the latter, I only recommend the Trial Fast.)
It’s
a helpful tool and one I’ll continue to use periodically. But it’s not
the end-all, be-all of nutrition or fitness. People have been getting
in awesome shape — and staying in awesome shape — for decades without
the use of intermittent fasting.
How Are IF and "Grazing" Similar?
Successful
nutrition plans, whether they use smaller, more frequent meals or
larger, less frequent meals all share a few commonalities. These
include:
- Controlling calories. When calories are controlled, progress is made. Whether you control them by eating frequent small meals or infrequent larger meals is up to you.
- Focusing on food quality. Fresh, unprocessed, nutrient-dense food is a must, regardless of which eating style you adopt.
- Regular exercise. Exercise is a critical part of the equation.
Once those three have been taken care of, it’s a matter of personal preference and lifestyle considerations.
I'd Like To Learn More. What's Next?
Have 10 minutes? Read Appendix A. It's a cheat sheet that shows you exactly how to do intermittent fasting, including specifics on our three favorite protocols.
Have 30 minutes? Read about the individual fasts in Chapters 4, 5 and 6. Then read the cheat sheet in Appendix A. Then check out Appendix B for some tips and tricks we learned along the way.
Have an hour or two? Read the entire Experiments with Intermittent Fasting book. We spent a lot of time researching, conducting the experiments, and writing. We’d love to share it with you and hear your thoughts.
