How to Do Intermittent Fasting for Easier Weight Loss


Yo, what’s up guys? Yuri Elkaim here. In this video, I want to share with you how
to do intermittent fasting to lose weight more easily. I’m gonna share with you a really cool strategy
that I use, and I use with my clients for the past two decades, to accelerate weight
loss without really feeling deprived and like you’re gonna go into starvation mode. So stick with me for the next couple of minutes. And the reason I’m sharing this with you is
because I’ve written the best selling book on this topic called “The All-Day Fat-Burning
Diet.” And people turn to me for more energy and
easier fat loss. And that’s really what I’ve been doing for
the past two decades. And in this video, that’s exactly what I’m
gonna hook you up with, especially as it pertains to losing weight because… I mean, who wants to have excess weight hanging
around? So, first of all, intermittent fasting… I’ve done other videos on this topic, you
can check them out as it pertains to what it is and how to do it properly. But in this one, specifically, I want to share
a cool strategy with you that will accelerate your body’s ability to tap into fat stores. Now, intermittent fasting is essentially one
day, more or less, without any food intake. And the reason that’s important is because,
from a fat loss perspective, is when you don’t consume food, your body goes into a catabolic
state, which basically means a breakdown state, as opposed to an anabolic state. Anabolic basically means building up. As an example, when you have something that
contains carbohydrates, those carbohydrates are gonna raise your blood sugar when you
digest them. That blood sugar is gonna stimulate the release
of insulin, which is a storage or anabolic hormone. So, insulin is gonna take all those sugar
molecules and store them in your muscle, liver and fat cells. And that’s totally fine if you’re looking
to, you know, recover from a workout or, you know, put on some muscle, and just in general,
for the most part. But when it comes to fat loss, sometimes,
and very often actually, it’s actually really good to not be in an anabolic state, where
we have high levels of insulin. Too much insulin is actually very bad for
our health, leads to inflammation, leads to, eventually, type 2 diabetes if it gets out
of control. So, what we want to think about doing here
is, “How do we put ourselves in a state where we have low insulin?” And what that’s gonna end up telling our body
to do is, instead of storing… breaking down fat. So, the best way to do that is not eat food. That’s as simple as that. If you’re doing an intermittent fast, it’s
essentially one day of drinking water. It could be sparkling water, flat water, herbal
tea, but you want to really avoid the sweeteners and any kind of, like, additional stuff that’s
gonna bring calories into your body. So, just think about that, really simple. Just water and nothing else. Okay? So, here’s what you want to do… is to really
tap into the power of intermittent fasting is… what I would recommend, is actually
something I did this morning before shooting this video for you is, I went for a run with
my kids down by the lake. And what we know… with exercise, what happens,
especially at a good intensity. I’m not talking about going for, like, a leisurely
stroll. You want to get to a point where you’re getting
a good huff and puff, you’re getting a good sweat on. You’re raising your heart rate. And the cool thing is you only have to do
this for a couple of minutes. You don’t have to do this for an hour. So, I’m talking about, like, a five-minute
burst of higher intensity activity that’s gonna really get you huffing and puffing. And you can honestly do this in your backyard. You could do jumping jacks, burpees, whatever
it is you want to do. What happens when you do this, is that you
stimulate the release of adrenal hormones, specifically adrenaline. And what adrenaline is gonna do is it’s gonna
go to your fat stores and it’s gonna signal to them to say, “Hey, listen, we just had
this burst of activity. We need to break down stored fat and release
that to be converted into energy.” Now, that’s kind of the layman’s way of looking
at that. And I want to kinda keep things simple for
you. So, when that happens, that’s a really good
thing. But the problem, not that it’s a problem,
but from a fat loss perspective, if we want to really maximize fat loss, what we don’t
want to do is do that exercise and then eat food right away. Because what the food’s gonna do is it’s gonna
basically negate any of that fat breakdown because we’re gonna store all that stuff right
away. So, here’s what we’re gonna do… is on the
fasting day, where we’re doing that one day fast, we’re gonna do a short burst of activity
first thing in the morning, okay? Five minutes, good intensity, get a good huff
and puff on. Then we’re simply going to go through the
rest of the day without any food until later in the day. And that’s it. That is it. Because here’s what’s gonna happen, you get
that initial burst of activity, it’s gonna stimulate the breakdown of fat, which is already
gonna happen, by the way, when you’re in a fasted state. But now, we’re just kind of accelerating that. So, instead of eating something right after
the workout, we’re gonna allow our body a couple hours to just stay in that fasted state. So, what I would recommend is, if you go for
a quick, little burst of activity, five, 10, 20 minutes, whatever is gonna be good for
you, is spend the next few hours in a fasted state and spend some time walking around,
just moving your body. So, for instance, this morning, I did some
interval runs down by the beach with my kids, and I just finished with a 30-minute walk
after. So that 30-minute walk is allowing my body
to recover. And in that recovery process, your body is
quite amazing. It’s gonna scavenge around and look for fuel
sources to kind of recover what was lost during the activity. And that’s where that breakdown of those fat
molecules into free fatty acid will be converted into energy. It’s a really, really cool thing. So, that’s all you gotta do. Start your day with a quick burst of activity,
give yourself a few hours in a fasted state, ideally more than… Let me just kind of rewind for a second. If you start your fast the night before, which
is what I recommend, let’s say you start your fast at 8:00 at night, the next day, 8:00
a.m is already 12 hours of fasting. The research shows that if you can hit 16
hours, that’s where the real benefits start to kick in. So, if you do a workout in the morning after
8:00 a.m, let’s say, you’ve already done a 12 hour fast. If you can make it ’til noon, you’ve now done
16 hours. So, if you can give yourself three, four,
five hours after your workouts, to just stay in that fasted state, your body is going to
really, really, really tap into that stored fat that’s been broken down and utilize that
much more effectively to help you burn fat that much more readily and that much more
easily. Now, I should say, this is not something I’d
recommend you do every single day, especially if you’re a woman watching this. Intermittent fasting is tremendous. However, if you’re a woman, you need to be
careful you don’t overdo this. Especially for women, if you fast, if you
restrict caloric intake for too long, your thyroid will become compromised. And if your thyroid goes [unintelligible 06:39]
so does your metabolism, because it literally is your master metabolism gland. So, women, once a week, totally cool. Guys, still once a week. You don’t need to do this every single day. You can if you have a lot of weight to lose. But if you’re someone like me who’s pretty
slender already, you don’t have that much body fat to tap into in the first place, you
don’t want to overdo this. So, I’d recommend once a week. That’s what I’ve been getting amazing results
for my clients with. That simple protocol. Quick five to 10-minute burst of activity
followed by a few hours in a fasted state. And then later in the day, you can break your
fast with a smoothie, a normal meal, whatever is gonna work best for you. So, we’re tapping into two things here. The power of not eating, which first and foremost
is gonna just call upon your stored reserves for energy, which is your fat in this case. Because if you’re not eating, your body is
gonna get energy from somewhere and that’s gonna be internally. And then second, is we’re tapping into the
power of short high-intensity activity to accelerate that process inside our body. So, that’s as simple as it is, guys. Once a week intermittent fast, combined with
a short burst of high-intensity activity first thing in the morning. And just watch what happens. I can’t guarantee overnight miracles. But if you’re following a good protocol of
exercise and healthy eating, this will definitely kick things up to the next level. So, if you’ve enjoyed this video and you want
to go a little bit deeper, get more of, kind of, a structured plan for how to use intermittent
fasting in your life, then I’ve actually got a really cool resource for you which is absolutely
free. It’s called “The Intermittent Fasting Cheat
Sheet.” And you can grab it at the link somewhere
on this video or below this video. And in that cheat sheet, you’re gonna get
three different ways to use intermittent fasting in your life. And you can choose the one that’s gonna best
suit your lifestyle. And second, I’m gonna answer the 19 most common
questions I’ve been asked in 20 years of doing this. And these are the most common questions that
people continue to ask over, and over, and over again. So, instead of you searching all over the
web, I’ve compiled everything for you in this neat, simple to use cheat sheet, which will
give you everything you need to know about intermittent fasting all in one place. And once again, it’s yours, absolutely free,
just because you’ve watched this video and because you’re interested in intermittent
fasting. So, thank you so much for joining me. Click on the link on this video or below to
grab your cheat sheet today. Remember to subscribe to the channel so you
don’t miss any more awesome videos. And for now, talk to you later. Thanks for joining me.

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Reader Comments

  1. Eric Martinez

    Hello. You say to do this once a week. Yet… isn't intermittent fasting a way of eating everyday? I'm a bit confused. I've been 20/4 daily for the past 3 weeks. Am i not supposed to be intermittent fasting daily? Or was this video explaining a 24 hour fast whilst intermittent fasting? Thanks for being you.

  2. Sophie Kristiansen

    Hi Yuri. Interesting video, as always. Especially posted just hours after I've come home from a longer, aerobic fasted jog, thinking about the subject. As a runner needing to stay lean, and a person who's never hungry early in the day, I've been fasting intermittently for years, since way before that term became 'trendy' or at least before I myself knew it was a thing. I've always thought that for the purpose of losing weight or staying lean, working out in an aerobic state and purposely not doing any kind of HIT was the best way to go. Anyway, for me as a long distance runner I still believe I am doing the right thing, and it works for me. Still, very interesting to hear your thoughts and experience on this subject. Thanks!

  3. Elanor The Fair

    OMG, thank you so much for being out there – 2 years ago I started doing intermittend fasting and fasted everyday for over 14 hrs for many months and really messed my hormones. It got better after having a proper breakfast everyday. I still like the idea of intermittend fasting though and after watching your videos I'm now doing one fasting day a week because it really helps clearing body and soul but I watch out having a good and healthy breakfast on the other days.

  4. EMMA PRICE

    My children is amazed at my rapid weight loss. I lost 22 pounds and lots of centimeters on the waist. I still desire to lose 10 more pounds. The diet plan I made is on this website here TOP2DIET . COM

  5. GWC Anna old

    I understand you mean well but there are a lot of women (check out Dy Ann Parham IF for the aging women) out there doing this everyday and seeing amazing improving results with their hormones.I am one of them. I do OMAD 6 days a week and have never felt better in my life.

  6. DK YORK

    Hi Yuri. Is it ok if I do a 16/8 daily fast, with 5 to 10 minute HIIT with rowing in morning and then I lift weights at noon right before I break my fast? My pre-workout is 15 calories and usually take that before i lift weights. Is that ok too? I eat a large meal after working out, although healthy. I still track my macros during eating period and on a caloric deficit, albeit slight. Thank you, subbed!

  7. SimonaLyne Enderz

    I've been "training" myself to 3X a week on I.F. I had asked you about Diabetes Type II and fasting. I drink alkaline water and have for 12 years. Basically, I'm slowly reintroducing myself to exercise from 3 years ago when health tragedy struck and became disabled. My goal is to be healthier than before(I lost close to 100 lbs at that time) and get back to work and/or return to school. I gained 25 lbs back and now have 80 lbs to go….I seek constant knowledge from all sources!!! I appreciate your information to help everyone!!! I look forward to your live webinars!!!

  8. Nicolle hall price

    I lost 22 pounds and lots of excess fat. The dietary plan I'm following is powerful. I usually had limited success to shed weight, however with the dietary plan was different. The diet is on this web site here TOP2DIET . COM

  9. Atalay Ant

    i lost 45 lbs with exactly that kind of exercising, 6 days a week in 5 months. still losing, 15 lbs to go. i am happy and energetic. i also on ketogenic diet, works like a charm.

  10. Enhanced Handsomeness

    What happens if I'm a male with Hashimoto's Hypo but medicated (100mcg Eutirox)? Can I fast with no problems? What I'm doing is stop eating at around 11-12pm (last meal) and then fast till 4-5pm. I usually workout at 3-4. Do I need to workout earlier to be able to fast after workout? Is it better? Not sure If I'm doing the right thing

  11. Ernest reed

    Thank you for great information I am seriously obese started intermittent fasting 4 days ago 16/8 itโ€™s been tough but I definitely feel better and have more energy.

  12. Adam

    Question I'm doing omad i eat at 7 done by 8 pm everyday i need to lose 100lbs to be considered average weight for my height is it ok to first thing in the moring like 5am to do the quick burst before i go to work?

  13. Yuri Elkaim

    Hey if you have more questions about intermittent fasting be sure to check out the other videos in the playlist or download the cheat sheet! I've also noticed that a lot of folks ask about IF for women, which I made a video for – you can check it out here: https://youtu.be/2_w-ZJj_pUc

  14. BoricuaSincero

    What would be the ideal time??? I was doing it from 10:00 am to 2:00 pm. I was 299Lbs. and Lost 20Lbs in a month with 16:8 and 2 days of the week of 20:4 fasting diet. I am currently 97Lbs over weight. I have changed my diet completely and I've never felt better! What's the best time periods to do my Fasting?

  15. Luis Vidana

    Im just starting today its been all day but i have been giving myself the carbs and protein that i need to start it off earlyer in the day, and ive just been drinking water and ate some berrys to keep my body balance. Haven't ate anything sweet took a shot of limon and apple viniger right now im drinking water and have some blue berry's on the bottom. Going to eat at 8:00 PM having ate since 3:00 PM had like 2 cups on coffee to just start of the moring it was like 6 or 7 i woke up. But it's a bit tough, i em having a different feeling. And ive been taking notes from your video's but right now im feeling pritty fine just a lil empty feeling but nothing to seriouse as I said im going to eat something just right after 8:30 and check how i feel the next day. But im going to just start doing this for like once a week. But right now i feel stable. I have man Brest and about 2 inches of gut coming out, thats my body right now

  16. Donanic McCorkle

    What if you take a nap after you workout? Are you still burning fat? I have alot of weight to lose over 150 pounds.

  17. IvelisseEP

    Hi Yuri!
    Iโ€™m 49 and trying to get rid of 30 lbs Iโ€™ve gain in 5-6 years since menopause.
    Iโ€™m planning on doing IF. Does fiber powder breaks the IF? I usually have a glass of water or tea and add some fiber powder in the morning.

  18. Mofizul Islam

    Hey Yuri …. thanks a lot for ur information. I lost around 10kg in a 2 months period & my Q is should i do intermittent fasting for keep this new weight. I m a mother of 2 so it is very hard for me to do exercise & i have big apatite. Please advise me what should i do. Thanks

  19. krpanov ata

    Hi, great video i was wondering if you could tell me if its ok to eat about 70 grams of carbs a day (to burn fat quicket) Thank you for your answer?

  20. Ran7480

    I do OMAD monday till saturday leaving sunday for family lunch and cheat meal at dinner. I eat omad at dinner after hitting the gym by 1 hour (i work out 3 days a week). Please advise if this 5-10minutes of morning running or jumping or burpees will enhance more fat loss than i am losing with my program or no need? Appreciating your soonest feedback.

  21. Aditi K

    Hi yuri! You spoke about women may disturb their thyroid functionality in this vdo.. but what about women already having hypo thyroid… since i have this condition..can i do IF with once a week of activity like the one suggested in this vdo?

  22. Domenic D

    If you start you fast at 8PM and fast for 24 hrs , which is 8PM the next day. Do you eat dinner at 8PM? If so, what is recommended to break the fast at that time ifย you are going to bed at approx. 11PM

  23. Thomas

    Could you please do a video on 16-8 intermittent fasting. Iโ€™m over 100 kg, is it good for me to do 16-8 intermittent fasting everyday? Any chances of ulcer or other issues if this is done daily.

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