To me, Intermittent Fasting is one of the latest and most popular FAD Diets currently being promoted and marketed within the Fitness Industry. This diet along with other diets such as IIFYM (If It Fits Your Macros) however in my opinion are not an effective strategy to eat or diet for people who train with weights on a regular basis.
There are quite a few reasons as to why I don’t recommend incorporating Intermittent Fasting into a Nutritional Plan for clients who want to build muscle and lose body fat. Some of these reasons have to do with fluctuating insulin levels while others for the risk of spiking blood sugar levels throughout the day. However my primary reason for not incorporating this style of dieting into my Nutritional Plans that I design for our clients who lift weights on a regular basis is because I truly believe that fasting for long periods of time can put the body into a catabolic state.
Don’t Eat Your Muscles Away
Most people who train intensely and regularly with weights, typically have normal acting metabolisms. By incorporating an intermittent style of fasting into their daily routines, I believe we risk slowing down these metabolisms, leading to fat gain and muscle loss in the long term.
Now for clients who are severely overweight and don’t train with weights very often (1-2x/week), I do believe there can be a place for this type of dieting. However for the rest of us who are already in fairly decent or above average shape, and have built a solid and lean muscular foundation, I don’t like to use this type of diet plan unless it’s absolutely necessary.
Following the FADS In the past, I’ve written numerous blogs pertaining to FAD Diets and Metabolic Massacre Diet Plans that I’ve inherited from many clients who have worked with certain online coaches and/or self proclaimed “Diet Gurus” (who shall remain nameless). I don’t like to pass judgement or criticize another coach or trainer however when I learn that they have their clients operating on less then 1000 calories a day and have them doing over 2 hours of cardio in a row, I feel that something must be said. These “coaches” are not using nutritional science, they’re using Bro science.
Now by no means am I suggesting that the generic 6 meals a day Plan ( 4 solid meals and 2 shakes) is the ultimate diet to follow either. Again, this depends on numerous factors. I have some people that I have following 3 Meals a day, while others I have following up to 9-10 meals per day. The plan that I design for my client strictly depends on the individual of whom I am working with.
The Secret to a Successful Diet
The key to creating the ultimate Nutritional Plan, is to find the plan that works for your specific goals, your lifestyle and your particular needs.
As any of our clients that work with me online will tell you, I’m incredibly thurow with the nutritional plans and training programs that I design for them. I’m extremely passionate about creating an effective and customized strategy for each individual of whom I’m working with, rather then the cookie cutter plans that can be easily found online these days. Regardless of whether you are following a FAD diet such as Intermittent Fasting or IIFYM, or if you are working with either myself or another online trainer/coach on your own diet, if you’re not seeing results, or are feeling as if you are depriving your body of essential nutrients and vitamins, then you need to switch things up.Nick Cosgrove
Forever Fit Performance