Intermittent Fasting 2: Leangains
Leangains (lean-gain) was started by Martain Berkhan for gym-goers who want to lose body fat and build muscle.
Methodology: In this plan, women can fast for 14 hours while men fast for 16 hours and then “feed” for the remaining 8 to 10 hours. During the fasting period, no calories, though black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t do you bad, either.) Most practitioners will find it easiest to fast through the night and into the morning, breaking the fast roughly six hours after waking up. This schedule should be in a way that it fits into your daily work routine, this is so because your body and hormones inclusive adapt to whatever you tell it to hence you need to keep up the time schedule.
As you begin to practice it, your body won’t ask for food until the stipulated time it has adjusted to.
What and when you eat during the feeding window also depends on when you work On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on your weight loss or muscle growth goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shakes would do or a protein packed meal in moderation would do you good.
For many, the highlight of this program is that on most days, meal frequency is irrelevant — you can really eat when you want to within the eight-hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to (since we’re typically already planned to eat this way).
Caution: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to.
…to be continued
Also published on Medium.