Controlled Fast Intermittent Fasting

There are a variety of intermittent fasting methods out there. Warrior Fast, 16:8 Fast, 5:2 Fasting, Protein Modified Fasting and so on. With all of these, you'd think you've heard of them all. But I am willing to bet my comic book collection that there is one form of intermittent fasting you haven't heard of.

The name?

Controlled Fasting.

What is Intermittent Fasting?

Before we dive into more about Controlled Fasting, let's discuss the main principles behind Intermittent Fasting.

The basic concept and framework of all fasting strategies is having a disclosed eating window. If there's a window to eat, you are technically fasting. It could be 12 hours, 15, 16, 24, 48 and even up to 72 hours! As long as you don't eat anything or only consume zero calorie beverages, you are in a fasted state.

Many people rant and rave over fasting and the crazy benefits you can get like you'll think more clearly, be less hungry, have more energy or you'll grow wings and be able to fly!

Maybe that was a bit too far...

Regardless, fasting isn't magic. The fat in your body doesn't care if you are fasting or eating 6 small meals per day. As long as you are in a calorie deficit, the rest does not matter too much if even at all.

Fasting is simply a tool used by people to consume fewer calories by shortening the period of time they are allowed to shove food in their mouth. You can get some cellular and cognitive benefits but those don't kick in until 24 hours into fasting, so don't count on that happening much with your typical fasting style.

That's really it. Your crash course on Intermittent Fasting.

1. Have an eating/non-eating window

2. That's really it

How Does Controlled Fasting Work?

Controlled fasting essentially takes "normal" fasting protocols and adds another layer to it.

That other item is know as a Strategic Meal Replacement. This "meal" can either replace an entire "real foods" meal like breakfast or lunch with eggs, bacon, toast and globs of butter. Another option is to have this replacement 30-60 minutes before a meal to fill you up more beforehand. There are many options for it.

Here are more:

-Shake for breakfast, shake for lunch, whole foods dinner

-Skip breakfast, shake for lunch, whole foods dinner

-Shake for breakfast, whole foods lunch, whole foods dinner

-No breakfast, shake before lunch, whole foods lunch, whole foods dinner

Plenty of more ways to mix and match those above, but now you understand the basic concept.

The goal of these Strategic Meal Replacements (Protein shakes with fruits, nut butter and sometimes veggies but more on this later!) are to help you make more mindful choices in your "normal" meals.

By having an entire shake in your stomach before eating a meal, you are setting yourself up to automatically eat less in that meal, which we know is extremely helpful when trying to lose weight! Why? Because less room in your stomach means less calories consumed.

Replacing a meal with a shake may work better than you think! This is especially true for breakfast! It's quick, nutritious and delicious! You get a ton of protein and micronutrients from the fruits you put in. Plus, the fats from the nut butter will help keep you satiated as you go about your day.

It's one of those things where you can't knock it 'til you try it! So give it a whirl!

Dead serious too. I didn't believe this method until I tried it, so don't discredit it. That's like saying you hate Star Wars when you've never even seen a Star Wars movie.

Assume, you should not, hmm.

Things to Consider with Controlled Fasting

When you hear meal replacement, your brain probably goes straight to Slimfast, Premier Protein, GNC, and other supplemental shakes. This isn't what I'm talking about. (But it can be an option in a bind)

The best shakes are made by you for you!

You don't need to spend an arm and a leg on some fancy shake. Make your own!

As I mentioned before, it's super easy! The ingredients you need are listed below: -Protein Powder

-Fruit (Fresh or Frozen)

-Nut Butter

-Veggies (Fresh or Frozen and Optional)

-Blender

That's it! These are still whole foods, minimally processed and from the Earth! Wins all around! (The trickiest part of finding a protein powder you'll like. Personally, I like Legion and MyProtein)

By making these shakes yourself, you know exactly what's in them and know it isn't filled with preservatives, artificial sweeteners, random gums, and blah blah blah.

It's made of real things and not random junk! Also, when it comes down to it, drinking a high quality protein shake > eating a pre-packaged protein bar.

The key is to enjoy these shakes whenever and however works best for you. You can even mix in some snacks like fruit throughout your day. It's about finding the balance you need!

A great place to throw the protein shake in is after your workout. If you're someone who can workout in the afternoon, shoot for a shake right after! It'll give you some good recovery and nutrients immediately after, but don't stress too much if you can't do that. It will still be okay :)

It keeps your hunger in check for any meals to follow due to the protein and fats keeping you full! Drink up with some low-calorie beverages like water, diet soda, coffee or tea and stay mindful! You've got this!

The biggest non-negotiable is shooting for 100 grams of protein per day! This goes for most men and women! Obviously, if you're a competitive athlete you'll want more. Otherwise, 100 grams is a good marker and aiming point! This is especially true on those days you only have only one whole foods meal!

So homemade protein shakes and 100 grams of protein daily! Those are your main takeaways!

How is Controlled Fasting Better?

Controlled fasting is by no means the end-all, be-all of fasting. But it could be.

You see, controlled fasting not only helps you control hunger, which is huge for any weight loss goal, but it also spreads your protein out throughout the day. Research studies have shown spreading protein consumption out in your day promotes muscle protein synthesis. In other words, you build and preserve more muscle.

This is ideal for both those looking to build muscle and lose weight. Why? Because muscle helps boost your metabolism, keep your strength up, burn more calories and actually look lean and muscular at the end of your cut instead of like a lighter, just-as-floppy version of your former self. (Sad but true. AKA Skinny-Fat)

Controlled fasting leaves you with a more nutritious and less calorie dense day. Which means more gains, less fat and more health! You mainly consume whole foods ingredients and that is amazing from an overall health standpoint.

When it comes down to it, controlled fasting may help you enjoy life more too! If you follow this protocol, you can afford to have bigger, more filling meals for dinner. Even if they are more calorie-filled like pizza and beer! (All of this in moderation of course but you'll have more room to play with things.) The shakes keep you fueled during your day so you can just keep on keeping on.

When you fast this way, it eliminates the need to count calories too. (Although you may want to at first to avoid falling into the 'healthy overeating' crowd.) The shakes regulate everything for you and you don't feel the need to feast as much as when you fast like normal in a 16:8 fast.

The shakes fill your stomach before you eat and results more mindful decisions and paying attention to your fullness cues. Plus, your day is so regulated that you don't stress about your meals. You know the basics of a healthy meal and how to reach your goals. It gives you the freedom to enjoy yourself now and again while keeping everything else in overall check. It becomes your lifestyle.

Not much can stack up against controlled fasting and you'll have to experience for yourself to realize how it can benefit you.

Is Controlled Fasting for You?

A lot of people hate this answer, but it depends.

Do you find you need to eat breakfast? It could work for you if you'd rather have a shake. After all, there is nothing stopping you from enjoying pancakes and eggs for lunch! (Screw what your co-workers think.)

Another consideration is can you make/take shakes for lunch at your job without them spoiling. This is especially true if you make them at home, but it is something to consider. (This is the only exception for opting for pre-packaged shakes like Muscle Milk, Isopure, Premier Protein, etc.)

Do you have a blender? No blender, no shakes. (You can find cheap magic bullet blenders online, you just have to look)

With these shakes, is there a protein powder you enjoy? If you are a texture person and just can't stand powders, you may not want to embark on this adventure.

Now, if you are willing to get results quickly, efficiently and have a solid game plan to get back on track, this may be exactly what you need. Best of all, I can help.

You see, all of this info can be hard to navigate on your own. That's where I, your coach, comes in. Together, we can come up with the best plan of action for you and strategically plan out when and where shakes make sense. On top of that, we can discuss when to enjoy those 'off program' dinners, cheeseburgers and beers.

If you are interested in this, you can apply for 1:1 coaching with me HERE. I will help you reach your goals without giving up the foods you know and love. We don't have to use this method, but it may come in handy! All programs are tailored specifically for you and that's a promise.

Just in case you are the type of person who needs to see proof in the pudding, here ya go!

This was me after a 10 day controlled fasting protocol. It was more intense than what I have written here, but the principles remain the same!

7.8 lbs in 10 days. More definition and fuller muscles. Thank you controlled fasting!

The results obviously vary based on how much you have to lose, but it is very possible to lose weight efficiently and keep it off after. (Some of this weight is water weight, which is 100% normal so keep that in mind!) With some tweaking and the right reverse out of it, you can stay leaner for life.

If you want results like this, you can apply for one-on-one coaching with me. I am currently accepting applications and we will discuss your goals and how to get you there before you even sign on with me. No harm in applying. Happy to help you however I can.

Even if you just have more questions on this, you can reach me at TheCheeseburgerEffect@gmail.com Shoot me an email and I'll get back to you.

For more tips and tricks like controlled fasting on the regular, you can sign up for my emails as a 'Vinsider'. This is my VIP area where I share the latest and greatest research, methods, fat loss tips and workouts. Subscribe today HERE and I'll send you my 101 Metabolic Workouts - to blast fat and build muscle in the shortest amount of time! (The perfect combo with controlled fasting)

It asks for your email so I know where to send it. After you get it and download it, you can unsubscribe from my email list. No biggie. I only want you on there if you want to be there. Enjoy and let me know what you think!

I hope to see you in the Vinsider Area and help you progress towards a brighter future :)

-Vinnie