The Dos (and Don ts) of Intermittent Fasting and Workouts



Video taken from the channel: Autumn Bates


The Do’s And Don’ts Of Fasting

Video taken from the channel: KAGED MUSCLE


Intermittent Fasting Do’s and Don’ts

Video taken from the channel: Eating Fat is the New Skinny



Video taken from the channel: Autumn Bates


Do’s and Don’ts of Intermittent Fasting

Video taken from the channel: Self-Taught Weightloss


What BREAKS A FAST and what DOES NOT BREAK A FAST? | Intermittent Fasting Complete Guide

Video taken from the channel: A Sweet Pea Chef


5 Intermittent Fasting Mistakes I Made (That You Should Avoid)

Video taken from the channel: Minus The Gym

Here are the dos and don’ts of intermittent fasting workouts: Here’s how it works, says Shanshan Chen, PhD, assistant professor in the department of nutrition and basic sciences at Bastyr University in California: After about 8 hours of fasting, your body has used up its glycogen stores — the carbohydrates we usually burn for energy and which get stored as fat if we don’t. Intermittent fasting is one of the quickest and easiest ways to lose weight. CLICK here on what to expect in your first-week intermittent fasting. #intermittentfastingtips #Benefitsofintermittentfasting #Intermittentfasting #health. However, there are certain dos and don’ts of intermittent fasting if you plan to continue working out. You should choose a steady-state cardio workout if you plan to exercise towards the end of your fasting window.

This is because after fasting for 8 hours, your body uses its glycogen store. Hunger is a part of intermittent fasting. The good news is that with time you will understand how to control and minimize the fasting window hunger. From drinking plenty of water or a cup of black coffee, from learning how to avoid food temptations to planning busy meetings or.

The Dos and Don’ts of Intermittent Fasting Fasting is not something new as it has been a common practice in various religions for centuries. Today, however, intermittent fasting has taken the world of health and wellness by storm, as it points to individuals achieving a huge reduction to their weight. The Dos and Don’ts of Intermittent Fasting Intermittent fasting isn’t for everyone, and not everyone will see the same benefits. It’s important to carefully consider what’s right for you given your health, your commitment level, and your other lifestyle factors.

These doss and don’ts. Do drink lots of water. One of the common mistakes intermittent fasting beginners make is not to drink enough water during intermittent fasting.

I think this comes from forgetfulness or ignorance. I literally have to remind myself to drink water too. This is how I trick myself to drink more water. During the fasting window, drinking enough water will help to reduce food withdrawal.

DO NOT Overcompensate. Don’t overcompensate or binge in between fasts. One of the goals of intermittent fasting is to reduce your overall calories for the day or for the week. So, binging and eating extra-large meals when you do eat will obviously not accomplish this.

Eat normal sized portions of healthy foods as if you hadn’t just finished a fast. Getting in an effective gym session while fasting. If you’re set to try IF while continuing your exercise routine, there are some things you can do to make your workout effective.. 1. Think. The most common side effects of intermittent fasting are fatigue, headache, brain fog and irritability.

These symptoms normally diminish or disappear altogether as your body adapts to the new eating plan. However, if these symptoms persist or increase after a week or so, you need to stop fasting and consult a.

List of related literature:

Intermittent fasting, which is also known as alternate-day fasting, is a relatively new and popular approach to weight management that involves interspersing normal daily caloric intake with a short period of severe calorie restriction.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Fasting, on the other hand, especially intermittent fasting, does not necessarily require caloric restriction.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Intermittent fasting is simply intentional fasting on a regular basis.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

Intermittent fasting has almost as many variations as there are practitioners.

“The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life” by Dr. James DiNicolantonio, Dr. Jason Fung
from The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life
by Dr. James DiNicolantonio, Dr. Jason Fung
Victory Belt Publishing, 2019

People in this community had no trouble getting lean and ripped before intermittent fasting came around, but the complex, mathematical nature of the method was a perfect match for the group’s ethos.

“Diet Cults” by Matt Fitzgerald
from Diet Cults
by Matt Fitzgerald
Pegasus Books, 2014

Would I always need to practice intermittent fasting?

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

I, on the other hand, found using part-day fasting as my only regime tricky.

“16:8 Intermittent Fasting” by Jaime Rose Chambers
from 16:8 Intermittent Fasting
by Jaime Rose Chambers
Pan Macmillan Australia, 2019

The weekly habit of fasting, then, is a way to lean into both the

“The Common Rule: Habits of Purpose for an Age of Distraction” by Justin Whitmel Earley
from The Common Rule: Habits of Purpose for an Age of Distraction
by Justin Whitmel Earley
InterVarsity Press, 2019

For example, a person who intermittently fasts might not eat for sixteen hours per day and then eat two or three meals within an eight­hour window.

“Minimalism: Live a Meaningful Life” by Joshua Fields Millburn, Ryan Nicodemus
from Minimalism: Live a Meaningful Life
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

There are countless variations of intermittent fasting.

“131 Method: Your Personalized Nutrition Solution to Boost Metabolism, Restore Gut Health, and Lose Weight” by Chalene Johnson
from 131 Method: Your Personalized Nutrition Solution to Boost Metabolism, Restore Gut Health, and Lose Weight
by Chalene Johnson
Hay House, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Do you drink electrolytes? Are they necessary while eating carbs in the eating window?and how many meals do you recommend in the eating window?

  • thank you for not saying “eating carbs” is a mistake. really tired of the youtubers who talk about intermittent fasting while pushing just the ketogenic diet. that’s not possible due to cultural differences, in my case. im african, we eat a lot of carbs like rice, fruits and scratchy foods like pounded yams/cassava etc. cheese, bacon, heavy creams and all that other stuff that keto requires is not part of our diet. that would require a whole life change and when ppl say keto doesn’t require a huge change in diet, they’re only looking at it from an american view where eating things like cheese and bacon is common place already

  • Real good video but I think drinking coffee is not an actual fast. I’m pretty sure water is all you can ingest to get the full being it’s of the fast.
    In saying that I’m lucky to last 16 hours on a good day so if coffe works then good luck ��

  • Perhaps it’s helpful to point out that today’s carbs are not healthy aka over processed GMO and to differentiate between complex carbs and none complex carbs.

  • I would say that the 2 biggest issues are when people obsess about everything they put in their mouths.
    Both Jason Fung and Dr Panda stress the when not the what you eat, if I recall, so I don’t get hung up on the fact that I might have a slice of pizza, or a piece of cake. That said, obviously, it’s probably best to attempt to eat as healthily as poss.

    In addition, I’d say it’s not a good idea to obsess about exact timings every single day and to become totally inflexible about it.
    For example, ideally I’d stick to my eating window, but I don’t think anything horrific is going to happen if I go out for a later dinner with friends, or share breakfast/brunch with my family on the odd day….

    And, I’m also with people who stress that you don’t have to be vegan/carnivore/keto whatever in order to gain some benefits from IF/TRE etc.

  • 6:30 you cant drink caffeine if doing IF, watch dr. Rhona patrick on JRE she explains why, caffeine activates enzymes that interfere with the fast

  • I am Muslim we fast 19 hours a day one month I was thinking maybe that’s bad for body but I just realised that fasting in so good for health
    Thanks for your information

  • most chill and clear story about if, omad,carbs etc…..way to go Rayan…..only one thing, buy a better mic if possible:) greets,love from Holland

  • I tried the 16:8 before which I didn’t see much change with. But I saw really good results with OMAD. I would love to try the 20:4 soon. I think the reason that I didn’t see great results with the 16:8 is because I would gorge during my 8 hours LOL. And as you said you need to still be disciplined. Great video girl

  • Fasting is so amazing sis..agree with you so so much..we do the 20/4 most days and do 18/6 on the other days like weekends…90lbs down is awesome keep it pushing��������.keep the videos coming��

  • I definitely agree with your intermittent fasting ideas. As for Carbs, I think if are type 2 diabetic like me it might be worth trying the keto diet. It could be a video idea for you “do type 2 Diabetics need carbs when doing IF?”.. Love your content man..

  • Hello u showed a packet of sweet & low and said aspartame but that’s incorrect. Sweet and low is made with saccharin so which one will not trigger a response saccharin or Aspartame? Thanks

  • At the 4:40 mark u say full fat half and half wont break your fast but then u say its tricky cuz it well stop the atophogy but not kick u out of Ketosis. So does it break the fast? Please clarify?

  • everyone is different.

    i eat 6am to noon, with extended fasts on the weekends.

    i can’t tolerate fruit or grains. even cruciferous are limited to once per week, if that.

    occasional supplements.

    all this with a resistance training program and a bicycle ride a couple of times per week = humming.

  • 2:45 “IF is a strategy to eat in a caloric deficit” that’s so true, man. I’ve been fasting for 5 months now, and lost weight but then put on weight for eating too much despite fasting, ha! I am back on keto, fasting longer and doing OMAD.

    Good advice, mate. Thanks!

  • Another great video Ryan!! I hope everything is going well at 111! Anyway, you should consider doing a video on fasted cardio. I’ll be doing some tomorrow and I’ve seen excellent improvements from it. I’m sure your subscribers will find value.

  • Omg I am so happy I found IF youtuber who does not support keto. For sure going to follow you, sick and tired of these keto fanatics in youtube. I am doing 20/4 for two month now and lovin it. Healthy carbs are good for the body.

  • Intermittent fasting has so many benefits it’s unbelievable. It helps with productivity, focus, energy, self esteem, confidence, well-being, fat loss, metabolism, cognition, mood, etc

  • Good video, I’ll check out more of your work. You should’ve just changed your shirt and acted like nothing happened just to see if anyone noticed ��

  • okay is this okay 8 brake my fast at 3 with one egg and at 7 i drink a protein shake with 3 large spoons of penut butter and whole milk/almond milk. With a hour of mma training. Im 15 and 250lbs trying to lose wei

  • We make a drink by mixing a lot of water and a little bit of salt to home made yougurt. This drink is very energizing in summer especially. I am wondering if that will break the fast.

  • I just wish to salute you for this video.
    I’ve been on OMAD for over a year with no issues, these or others commonly mentioned.
    However I appreciate the points made here and the way you deliver them.
    Especially #5 which is a most critical aspect of people success or failure.
    My way to look at it is the sole reason it was basically effortless to me and I always try to get that point across the best I can whenever I encourage people to take on better habits. It is not easy to communicate this absolutely vital component of discipline and you do a fine job of it here.

  • What works for me in terms of will power is actually I “get down” with my eventual meal. I put it on fine china, put a candlestick next to it, arrange it artfully on the plate, smell it, take pictures of it, but don’t eat it. One time I even put it in my mouth and then took it out without eating it. Convince myself that I CAN wait for my eventual reward. Then when I finally eat, it’s like an event. I feel victorious. Works.

  • Love it, what you said about a complete ketogenic diet and that it’s not great diet devoid of micronutrients.
    I prefer intermediate fasting and one diet a day once a week than ketogenic diet.

  • Well, if I ever had 4 cups of coffee in one day, I wouldn’t use a bus to get home. A bus would use me! As for intermittent fasting, sometimes it’s fine. Sometimes I can’t think straight and concentrate. I’m not really sure what regime is best for me. Skipping breakfast is super-easy though. I work evenings, so I always sleep till noon.

  • Hello Ryan, great advice!! What about not exercising? shouldn’t that be added in the list of mistakes? Keep up the creation of this content! and good luck with those 5 pending hours!

  • Dumping water over your chest my arse…
    You sneaky bastard ate one of those cherries and needed a cut to hide it, didn’t you?
    JK very informative and motivating:)
    Keep going <3

  • Yasss! You just earned a new subscriber. I’m loving this. I’ve tried the version (if there’s a such thing) where you’re only eating once a day. Hearing so many different experiences helps a lot. Keep up the great work.

  • I have recently started intermittent fast but i am doing it little different. Instead of looking at time window of when to eat and when not, I have simply changed my dinner time. Instead of 9pm,I take my dinner at around 6 and then by the morning the fast is of 14 hours(8am breakfast). Its kind of working for me because I have never done fasting in my life. I am finding it easy rather than staying hungry till lunch..

  • Dude you really are amazing and love it when you simplify everything.!!
    Plz do videos for overweight and fat people,,!!!
    And also about the dirty habit of masturbation and pornography use effect on body

  • I know you probably have a TON of questions on Intermittent Fasting and what foods do/don’t break a fast so I hope I answered many of your questions in this video. Comment below and let me know if there’s anything I didn’t mention in the video so we can add to our list! xoxo

  • I’m sorry I’m sure you have already answered this question but I can’t find a definitive answer. Can I add a small amount of milk to my tea without breaking my fast?

  • Hello I am new to intermittent fasting but one question I have is about swerve. Does it break a fast if I add it to my black coffee in the morning?

  • Do nuts like Almonds, walnuts, pistachio break your fast? Lets say just handful of nuts cold really extend fasting period to 18 hours or 20 hours, but will it break my fast?

  • Can I have my fasting window on different timing on different days, eg. I break my fast today at 12 noon after 16 hrs fasting, can I start my fastin at 10 pm today and then I will beak it after 16 hrs that is 2 pm. Does it affect my IF

  • Hi, nice Chanel I’ve learned a lot.. I would like to know if natural Aloe juice made from scratch breaks the fast.. I take aloe for detoxing and it’s vitamins and helps my digestion. Thanks

  • Thanks you for this! I agree with many others about the music. Also I need to take regular medication. Which needs to be taken in an empty stomach and at least 2 hours before eating so fits in well with 16:8 however I cannot find if it breaks my fast? Any advise? I won’t stop taking these meds but would be happy to find that they don’t break my fast!

  • How about some organic heavy whipping cream??? I usually add that to my cold brew coffee in the morning, about 2 Tablespoons along with some cinnamon. Also how about some unsweetened almond milk??

  • The mindset I used to have for fasting and even avoiding cheatmeals used to be “Things taste better when longing for it” and just that simple thought got me to stay away from the meals for longer. For others that might just be a silly thought but you have to find that mindset that works for you and when you’ve gotten used to it you don’t need to convince yourself. It’s just there and you are in full control.

  • If toothpaste and mouthwash breaks my fast is there anything you can use as a substitute? i can’t just not brush my teeth and not use mouthwash my wife will leave me ����

  • if you take your carbs from leafy greens and cruciferous vegetables will power will not be needed for fasting. omad will be effortless. just try it,no need to thank me

  • Anything that stimulates insulin release technically breaks the fast. Coffee included and yes even artificial sweetener. However, going in and out of ketosis is normal, healthy and fine.

  • Even top weight-loss experts were alarmed when they saw this…
    As the latest research from Italy and China reveals a very disturbing fact And also bulletproofs your immune system against any dangerous infections CLICK HERE TO SEE IT.

  • Do you have any recommendations for a pre work out? I was using the AlaniNu pre workout and I really liked it but it has sucralose and after this video I don’t think I want to use it anymore.

  • I got to agree. Ive been watching soooooo many videos that just go around in circles. This is good….no its not… nuts raw and unroasted……but no, eat them roasted for boron….dont eat carbs…..NO, NO, NO. Lol. The list goes on. Then they say AVOID STRESS, COZ IT RAISES CORTOSOL. But all this confusion just makes you stressed, let alone the actual eating. Just the reading and listening does.
    Anyway….i do feel alot has to do with just listening to your body…..obviously i dont mean if u eat sugar all day and say, hey, im shaking, i need more…..i just mean if you are doing your best but feel down. As an example, i only drink water and some people say you SHOULD drink a certain amount everyday…..but i just cant……sometimes i just naturally feel more thirsty and others i feel like i would be shoving down my throat. As with carbs, its in alot of stuff and so its best not to get too super crazy about it. Sure you can cut back and try. But if u dont feel right……do you keep sticking with it and hope for the best or will u make yourself ill? Its all like trial and error i suppose and just like everyone is different…..1 may cope, but another may lack something thats needed in that food perhaps. Im no dr and dont know the truth, but im sure alot of what other drs may say are actually just through what they read, search study and believe. Everyone believes in different things, but u just got to follow what works for u. If u lose too much or gain too much, then its all there to find out.

    Thanks for the video and i wish you all the best. I subscribed too. ����

  • can I still eat breakfast at 8am or 10am and stop eating after 4pm or 6pm instead of completely skipping breakfast and eat between 12pm to 8pm like others?

  • Great video! I began a 16-8 regime a few months ago and am loving it! I feel like I have a better relationship with food and am not depriving myself of good tasting meals (I’m just not binging them). I don’t weigh myself either but feel more positive about my body since beginning. Overcoming binge eating is the number one thing IF has given me though. Also, the LIFE app is great for tracking as a beginner.

  • Hello! I have been watching you for so many times. I just have a question, is it going to break my fast if I take my supplements with L-Glutathione, Collage Peptide, and Alpha Lipoic? I am doing a 21-3 fasting everyday. I hope you can help. Thanks! ������

  • I usually make a smoothie of spinach and kale with a tea spoon of lemon juice and apple cider vinegar and sea salt. Will this drink break my fast?

  • What about unsweetened almond or cashew milk in coffee. Also what about Allulose? I hear it supports weight loss and is very safe.

  • Thank you for the info! Will flavorless sparkling water break a fast? And Is lime water equal to lemon water? Also during that time of the month what about pain killers like ibuprofen?

  • Great information but the background music was headache-inducing. Trying to listen to words and having the electric guitar noise was quite jarring for me.

  • I always hated yoga until I found “Yoga with Adriene” on here. She is entertaining and an excellent instructor. Since finding her, I’ve been doing yoga almost daily for the last 4 months!!

  • Superb videography! Pressed that red button. Check out my place too. Will you reciprocate? If you’ve already, thanks! Thanks and cheers! Will always support you.:) Stay safe!

  • Great video as always Ryan. But damn you having those cherries on your bench! I’m watching this at night and am now craving cherries �� Ah will power…….

  • could you please go more into detail about how you can work out in a not fasted state if you’re just trying to lose weight and tone. because the majority of videos that I’ve seen have said that you shouldn’t work out if you’re not fasted

  • Yes, I am definitely doing intermittent fasting! Its been a fantastic experience. I have lost 25lbs in 8 weeks! Yay! I do the 18:6. Being 90lbs down is awesome! I think drinking the water keeps me full until its time for me to eat so that’s a good. And yes, dont go over those calories! Dont think you can binge or eat more just because you are eating food in that eating window.

  • Hi Ivory great video! IF plus 2-3 meals max, easing off the carbs and low intensity exercise has worked incredibly well for me. I needed to understand that the longer you keep your insulin levels low (by not eating), the longer you allow your body to feed directly off your fat stores.

    My weekly weight loss went from around 0.75 1 lb per week to 2-3 lb per week. I got used to it after week 1 and do not wake up feeling hungry. Great info!

  • I have started fasting from 8:00pm to 11:00 am but Tuesday I have beach volleyball from 9:00 to 12:00 and I don’t know what to do. Is it healthy to not eat before I go. Any advice??

  • Question: I like to drink the diet Lipton mix berry green tea. It has 0 calories, 0 grams of sugar and has less than 1 carb. Would this drink break my fast.

  • wow, 90 lbs!! great, video. i myself have lost 88, but goal is 100. I do IF, from 5 p.m. to 12 noon. I tried 22 hrs, but got shaky, so sticking to my 19 hrs.. GREAT advice, no processed foods!! I don’t, i got a lot of health issues healed, i am also doing WFPB vegan too.❤️����������❤️��

    PLANT STRONG ����������������

  • i’m late to bed because i wanna listen to what you have to say all day long! watched videos from different accounts (macbook & phone) �� and all the topics you discussed i’ve already seen videos about it, no one explained it from different point of view! please keep it up, you’re way better than my sport rehab doctor!

  • We usually have our evening meal at around 6pm and then I don’t eat again at the earliest until 7am the following day. If I am not at work then I don’t eat again until I have done my workout so sometimes my next intake can be around 9am. And then after my workout it may be a protein shake with greek yoghurt, water, nuts or seeds, protein powder and a sprinkling of cinnamon and nutmeg. As you say, most of us do some kind of fast without even thinking about it.

  • Hi, thank you for your info, that’s really helpful. May I ask does ACV break autophagy during IF? How many hrs of IF can make autophagy kock in? thank you.

  • Great info! If you are a human being, intermittent fasting will be exceptionally beneficial for you. We are wired to fast since the cavemen days. That’s why we get fat, our body stores energy (fat) for times when there is no food. Fast forward thousand years later, all we do is eat & never burn our stored energy. Intermittent fasting is the actual REAL way our body is designed since the dawn of time. I do 20:4 IF and its saved my life!

  • Hey Autumn, came across ur videos recently.. Glad I did.. V useful interesting info.. Recently started (1.5 months) IF, 18.6.. I am not losing wt as much as I thot I will and I am unable to exercise as I have a little one.. Won’t I get the results if I don’t exercise? Not even. Walk? Hope u respond.. Thanks

  • I workout late at night, weightlifting usually after 10p, with the goal of toning and weight loss. Is this bad if doing IF and my workout is after my feeding window?

  • Intermittent fasting is actually way better than I thought it would be I feel way better during the day and night specially when I only eat once I feel light and sharp plus my favourite benefit never tired

  • As someone who has done IF for 5 years and only eats twice a day in a 3 to 4 hour window and workout IE lift weights in the morning with some LISS after while being fasted around 18 hours at that point I can assure anyone you can workout fasted and eat whenever you want. I eat about 2 hours after but only because my window is like 9 AM 12/1 PM…some say you would have no energy but the best workouts I have ever had have been fasted. I hate food on my stomach during a workout…toning is a myth…Muscles do not go from soft to hard or hard to soft—they either shrink or grow in size. Muscles themselves do not “firm-up” or “tone”.

  • Another winner! Great topic. I’ve been IF since August and started training for an Ironman. All my workouts are fasted, but they are starting to get longer and I’m feeling the bonk near the end. Any insights on this?

  • Thank you for your video. I’ve been intermittent fasting for 4 years now and I love it, but I’ve just recently started working out, every one’s says is recommended to work out while still fasting, and I love it I get more energy and feel great! But I’m 5’9 and weight 120pounds I don’t have a lot of breast, I’m building muscle quickly, but as I know that the body uses fat for energy, I’m afraid my breast will disappear eventually if I keep it up. I love working out while fasting but I don’t want to lose breast size, what do you recommend?

  • Glad your channel was suggested to me. i subbed. i recently lost 60lbs doing fasting for weightloss. i have videos showing the same, i will be glad if visit my channel to see.thank you

  • Does it matter if the walks are done in fasted state or not? Would fasted walk be more beneficial towards weight loss for example?:)