Updated: Jan 19
Intermittent Fasting is a fantastic tool to help your body tap into fat burning mechanisms. But if used incorrectly by not considering your meals, rest and exercise as well, then any benefits gained from the fasting period can be lost.
Today, I'm breaking down the 3 major steps to consider when incorporating Intermittent Fasting in order to tap into fat burning mechanisms and reduce belly fat.
Step 1: Incorporate your fasting window
This is probably the most obvious step, but something that may be a little more complex than you initially would consider. First of all, the fasting period is crucial to Intermittent Fasting because it allows time for your body to naturally reduce its insulin levels. Insulin is the storing hormone. When insulin is high, fat burning (or the process called "lipolysis") is shut off. When insulin is allowed to naturally dip back down when you aren't eating, this triggers lipolysis to turn on and therefore allows your body to start using your own fuel sources stored in fat tissues.
When choosing your window, it's important to choose a time that works best for your schedule. Not everyone's window will be the same and not everyone's length of fasting will be the same either. A good rule of thumb is to start at a 12 hour fast if you're brand new and work your way up to a 16 hour fast as your body gets more "fat adaptive" and metabolically flexible. When choosing the timing of your eating window, I typically recommend starting off at your normal dinner time and counting backwards from here. Dinner is usually the most "fixed" meal of the day and therefore it makes the most sense to adjust your fasting/eating windows around your dinner time.
You can find the step-by-step details for adjusting your eating window to your lifestyle and goals with the Complete Intermittent Fasting Bundle.
Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
Step 2: Create meals focused on lower insulin response
One of the main fat burning perks of Intermittent Fasting can be attributed to the