I started this 12 Week Challenge in the hopes of persuading you to try intermittent fasting.  I have changed my mind.  I don't think that you need to fast.  I do think that giving it a try is a good idea, but I'm not going to tell you that fasting is the only way. There are thousands of perfectly good ways to lose fat.  So,what will make or break your diet?  In my opinion the most important thing is sustainability.  Assuming that you're eating a sensible diet based around whole foods, and that your total caloric intake is where it should be, the only thing left is sticking to the plan for as long as it takes.  It's really that simple.  You just need to keep at it, maybe make some minor adjustments along the way, but eventually you will reach your goals.  If you can't bear to go one more day without breaking from your plan, then something is seriously wrong with your diet.  Losing fat is going to take some discipline and will power, but it shouldn't take every ounce of your strength to stop yourself from giving in to cravings.  Set things up properly so that you don't feel like sticking to your diet is a momentous feat of willpower.

 This is where intermittent fasting might come into play.  Personally, fasting makes fat loss easier for me.  Here are a few of the reasons why.

1. It Fits my Lifestyle

I have eaten this way for almost two years now.  Skipping breakfast has never been a struggle for me.  I feel more energetic in the mornings, and don't suffer from the crash that I used to get after breakfast. It's usually mid-afternoon before I even think of eating.  Sometimes, it's much later. I love having big meals in the evening, and I can see myself continuing to eat this way for a long time.

2. Controlling Food Choices and Amounts is Easy

When you only have a couple meals to worry about, it's pretty hard to screw things up. For example, typically in the afternoon I will eat something made with eggs, and then at night have a huge feast of fresh vegetables and some protein.  The actual food choices in terms of what vegetables, what meat, and what seasonings, change from day to day, but the basic plan stays the same. By condensing all your food into one or two meals, it is easier to make good choices because you will want to get the most out of everything you eat.  

3. More Satisfying

I honestly don't know how people on calorie restricted diets can eat small unsubstantial meals, and not go insane.  Being able to eat a mountain of food every night makes life so much better.  Even with strict caloric restriction I feel absolutely stuffed after dinner every night.  And, I mean lay down and pass out stuffed. 

4. The Sacrifice and Reward Instinct

This is the same principle that allows makes controlling food choices easier, I know that for me at least, this is a very real phenomenon.  I can easily go the whole day without eating, if I know that there is a delicious reward waiting at home for me.  Another point worth mentioning, is that if you subscribe to the "If It Fits Your Macros" philosophy, your evening meal could consist of food that is normally considered "dirty" and not allowed on a diet.  A lot of people are drawn to intermittent fasting for this reason alone.

5. Developing a Healthy Relationship with Food

How often are you hungry?  Could you confidently rank your sense of hunger on a scale from one to ten?  Fasting is a good way to get used to feeling a very natural sensation, that we have lost touch with.  We are supposed to be hungry sometimes.  Balance is important.  If you are full all the time, you are probably fat, balance it out by being hungry some of the time.  You won't die, and your hard earned muscle won't melt off your body, as is suggested by many nutrition guru's (read supplement marketers).

6. Science

There is a boatload of scientific evidence that supports intermittent fasting as a way to accelerate fat loss, optimize hormones, improve cognitive ability, promote longevity, prevent degenerative brain disorders, etc.  It's a long list that you can easily look into yourself.  At the end of the day though, how you feel is more important.  If you try intermittent fasting, and feel that you are more alert, or have increased sex drive, then maybe fasting is a good fit for you.  If you try it and feel like garbage, it is a bad fit for you and no amount of scientific proof is going to change that. I put science at the end of the list because, to me, it is far less important than all the other reasons.  Being scientifically sound, and being applicable to everyday life are often a far cry apart.

Take Charge

The best advice is to stop reading about what works for other people, and start spending time discovering what works for you.  Try fasting.  If it works for you, awesome.  If you hate it, awesome.  At least you learned something about your body, and how it wants to be fueled.  Keep experimenting until you find something that works well.   Sustainability should always be your goal.  If you find yourself thinking "I can suffer through this for ...", then you might want to reconsider your approach.  Losing fat is going to be difficult, but it should never be torturous.  Find something you can stick to for a long time, and stick to it.

 Be sure to let me know how it works out for you, and if I can help in any way get in touch either by commenting below or contacting me on facebook.