Intermittent

Fasting

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 CHANCES ARE, YOU’VE HEARD
ABOUT INTERMITTENT FASTING
(OR SIMPLY IF), WHICH IS CURRENTLY
ONE OF THE TRENDING APPROACHES
TO NUTRITION.

However ,
With all the conflicting information floating around,
it’s only natural to wonder:
• What does IF involve, exactly?
• Does it have any benefits for fat loss and general health?
• Is IF superior to other nutrition strategies,
and if so – in what ways?

We get lots of questions related Before we begin, it’s important to

to intermittent fasting, which
is why we created this highly
requested resource!
After months of trialling different
methods, researching pros and cons,
and keeping track of the effects of IF,
we have finally landed at a point where
we can confidently share our opinions
with you. In this eBook, we have
curated lots of information about IF,
as well as Rachel and Emma’s personal
experiences with it!
note that IF is not a one-size-fits-all
approach. There are endless opinions
on how IF should be carried out, and
whether it’s a plausible strategy at all –
as it’s often applied incorrectly.
However, we believe that if intermittent
fasting is something you enjoy
implementing, you can absolutely use
it to your advantage – and we’ll be
sharing how!
WHAT IS INTERMITTENT FASTING?
Although there are many approaches to intermittent fasting, they
all have one main factor in common: IF suggests an eating pattern
that cycles between periods of eating and abstaining from food or
significant calorie reduction (fasting).

Intermittent fasting can be applied to your nutrition protocol without altering

your overall goals and targets. In other words, it is possible to utilise IF regardless
of whether you are in a calorie deficit to lose body fat, in a surplus to build lean
muscle, or are currently aiming to maintain your physique.

This approach challenges traditional eating patterns by restricting the periods

during which food is consumed or altering the way energy is distributed throughout
the week.

Although IF may seem like a new trend, it can be traced back to ancient times! Our
hunter-gatherer ancestors didn’t always have reliable food supply and had to go
without food for prolonged periods of time. In many cultures, fasting is traditionally
practiced for religious or spiritual reasons. In other words, fasting is certainly not a
new concept, and our bodies are physically capable to adapt to such patterns
of nutrition.

But, are there any groundbreaking benefits to IF? Or is it just another popular health
and fitness trend?

Keep reading to find out!

TYPES OF INTERMITTENT FASTING
Now that we are familiar with the essence of IF,
let’s take a more detailed look at applying it!
There are numerous approaches to IF, which can be classified into 3 main types:
time-restricted feeding, whole-day fasting, and alternate-day fasting.

TIME-RESTRICTED FEEDING
This style of IF involves designating specific fasting and eating windows each day.
Some examples include:

• The 16/8 Method. This is one of the most frequently

utilised approaches, which includes an 8-hour eating
window followed by a 16-hour fast. For example, Eating window
your first meal could be at 11 am, with the final meal
of the day at 7 pm.

• Alternative popular daily fasting approaches

include 14 hr fast / 10 hr eating window and Eating window
12 hr fast / 12 hr eating window.

• Spontaneous meal skipping is a less structured approach to IF which involves

skipping meals from time-to-time where convenient, therefore creating fasting
intervals. Common examples include intentionally going without breakfast or dinner
a couple of times a week when you’re not particularly hungry and can therefore
afford to implement a fast.

WHOLE-DAY FASTING to maintain daily calorie deficit and is

probably not ideal if gaining lean muscle is
This approach involves 1-2 days a week of
your goal.
complete fasting or consuming very low
amounts of energy.
ALTERNATE-DAY FASTING
A popular example of this style of IF is
As the name suggests, this approach
the 5/2 Diet, which advocates for no
alternates the days of unrestricted
restriction 5 days a week, and 2 non-
consumption and the days where only one
consecutive days a week where intake is
small meal is consumed (which accounts
set to 400-500 calories.
for ~25% of the individual’s energy needs).
Typically, this approach is utilised for Again, if muscle building is a goal, this
fat loss in individuals who struggle pattern isn’t likely to be beneficial.
INTERMITTENT FASTING AND FAT LOSS
Although IF can be incorporated into any nutritional regime,
it’s typically viewed as a fat loss tool...
Indeed, a systematic review of 40 clinical trials found that IF is
overall effective for fat loss. Frequently expressed concerns over IF
– e.g. whether individuals are more likely to overeat to
“compensate” for periods of fasting – were debunked, too.
So, all in all, IF can be a great fat loss tool.

However, is IF superior to other nutritional approaches for the purpose of fat loss?
Research is very mixed on this, and the current consensus is leaning towards a “NO”!

For instance, the review mentioned above concludes that “intermittent fasting
represents a valid--albeit apparently not superior--option to continuous energy
restriction for weight loss”. Other findings confirm that while effective, intermittent
fasting does not produce superior adherence, weight loss or weight maintenance
compared to daily calorie restriction.

At the end of the day, if fat loss is your goal, incorporating IF can be a valid strategy
to achieve it – however, only if you don’t dread it and it fits your lifestyle!

Rachel’s tip:
“I’ve been implementing the 16/8 style of IF since after my 2017 Worlds Competition.
I follow IF all year round except during my building phase, when my calories are in an
aggressive surplus. I simply feel uncomfortable fitting such a large amount of food
into an 8-hour window. I’ll also break a fast if really hungry, or if I have an event or a
social outing to attend. So overall, I’m implementing IF around 80% of the time!”

Emma’s tip:
“I personally use 16/8 style of IF most of the time and find it very easy to adhere
to! During comp prep, when I was in a calorie deficit and had 2 separate training
sessions per day, I found that IF really helped me control my hunger. However, if
I didn’t like IF, I wouldn’t be following it – it doesn’t make sense to try and force
something into my routine, as there are so many equally effective approaches
to pick from!”
METABOLIC EFFECTS OF
INTERMITTENT FASTING
Intermittent fasting research is still in its early days, and conflicting findings are
prevalent! In addition, many studies performed on animals are yet to be replicated
in humans. In saying that, some studies do show that IF may have positive metabolic
effects, such as:

IMPROVED INSULIN SENSITIVITY

Many individuals suffer from insulin resistance, or low insulin sensitivity
– a condition where the body struggles to effectively metabolise glucose. To
compensate, the body may start compensating by producing more insulin,
subsequently increasing its blood concentration. Potentially, this may lead to adverse
health effects such as cardiovascular disease and osteoporosis. In turn, some research
suggests that IF can boost insulin sensitivity, which may help alleviate some of the
risk factors. However, other studies show similar effects can also be achieved by
implementing more conventional calorie restriction methods, and more research is
required to get more definitive answers.

REGULATING CHOLESTEROL AND TRIGLYCERIDE LEVELS

A recent systematic review concluded that IF can significantly reduce blood
concentrations of LDL (“bad” cholesterol) and triglycerides, potentially improving lipid
profiles and reducing the risk of cardiovascular disease. As studies on this are very
limited, more research is needed to look into longer-term effects of these changes.

INCREASED LONGEVITY
Research on mammals shows that IF can increase lifespan, as well as improve tolerance
to various metabolic stresses in the body. However, although the evidence is really
strong in animal studies, human studies are much less convincing at the moment.

BOTTOM LINE:
Although there are some potential beneficial metabolic effects of IF, it is too early to
draw definitive conclusions from research. If you enjoy it – do it, and you may get extra
benefits from your IF regime down the line! However, existing evidence probably isn’t
enough to recommend IF to most people as a blanket solution for many issues.

Rachel’s tip:
“Since implementing IF, I’ve personally been feeling so much better throughout the
day! It really tames my cravings and helps me stay focused. However, I would never
recommend IF to someone who doesn’t feel it brings them any positive effects!”
SAFETY FIRST:
WHO SHOULDN’T ATTEMPT IF?
As any nutritional strategy, IF isn’t appropriate for everyone!

Specifically,
the following groups of people should avoid IF altogether:

• Women who are pregnant or breastfeeding

• Anyone with a history of disordered eating habits or diagnosed

with an eating disorder of any kind

• Anyone with diabetes, low blood sugar levels or poor blood

glucose control

In addition, as IF is a rather trigger certain processes in the brain,

advanced approach, it’s not potentially disrupting the secretion of
advisable for those just starting a number of reproductive hormones.

to learn about nutrition. Because of that, it is currently

recommended that women with a

The reason is simple – it’s not likely history of irregular periods or those

to be a sustainable approach in this trying to conceive approach IF with

instance, as juggling multiple new rules caution!

and restrictions at once makes jumping

off the wagon much more likely!
For the same reason, someone who
trains very early in the morning or very
late at night is unlikely to comfortably
adhere to daily IF and therefore sustain
it, as combining the fasting window
with training-appropriate nutrient
timing will result in odd, unrealistic
routines (e.g. breakfast at 5 am would
mean having the final meal of the day
very early).
Some concerns have also been raised
around use of IF by women, as it may
And even if you don’t fit any of the
above criteria, always listen to your
body and stop your IF regime if
something doesn’t feel right! For
example, if your eating window is
“closed” but you find yourself really
hungry -have something to eat.
If any intense side effects occur, we
always recommend consulting your
health professional before continuing
to implement IF. Better yet, talk to a
doctor BEFORE you start using IF – as
it’s recommended with any new health
and fitness habit!
INTERMITTENT FASTING FAQ
CAN I EAT OR DRINK ANYTHING DURING THE FASTING WINDOW?
Consuming any calorie-containing foods or beverages during a strict fast may “break”
it, defeating the point! And even if you choose calorie-free products, such as those
with artificial sweeteners, etc, this can have certain metabolic effects, potentially
breaking your fast as well.

So, unless you’re implementing significant calorie reduction as opposed to a strict

fast, your safest bet is to only consume water, black coffee and teas during your fast
(go easy on caffeine though as it can irritate your empty stomach).

It’s worth noting that some IF approaches do allow very low calorie products during
the fasting window, such as a dash of milk or some BCAA’s. However, Rachel
and Emma have found that a “clean” fast feels better, which is why this is what is
recommended by BBR.

WHAT ABOUT MY SUPPLEMENTS?

If they’re calorie-free and can be taken on an empty stomach with no side effects
– it’s ok to take them! If unsure, hold off until your eating window commences though.

WILL FASTING CAUSE MUSCLE LOSS?

Not if you plan your fasting window strategically!
Here are a few tips to avoid muscle depletion while implementing IF:
• Avoid training in the middle of your fasting window

• If your goal is packing on serious lean muscle, don’t lift weights at the
end of your fast and then eat – instead, break the fast before your session
to ensure you have enough energy for resistance training

• Additionally, if you’re in a large surplus, you may want to question

whether IF is at all suitable for this phase as you may struggle fitting all
your meals in!

Rachel’s tip:
“If your goal is muscle gain, it may be beneficial to spread your protein intake
through the day – which is why IF doesn’t always work best if you’re in a larger
surplus. Personally, when I get to a target of about 2400 calories, I temporarily
stop utilising IF.”
 INTERMITTENT FASTING QUIZ
with Rachel and Emma

What do you love most about IF?

“I find that IF really helps me harness cravings and hunger and leaves me
Rachel satisfied all day! I don’t get any urges to snack outside of my eating window,
which I find amazing.”

“My mindset around food has improved a lot since starting IF. When
Emma
implementing IF, I rarely get cravings or overeat!”

Have you ever struggled with IF?

“It’s the opposite, actually – IF fits seamlessly into my daily schedule, as

Rachel
I don’t like eating late at night or before my morning workout anyway”.

“Not remotely! I really enjoy IF, which is why I keep implementing it.
Emma
If I didn’t love it, I wouldn’t do it!”

What is your typical IF window?

“10:00-18:00 or 11:00-19:00. On weekends I tend to fast longer as my

Rachel
mornings are slower!”

“Same as Rachel! I do alter my fasting window as needed, too – e.g. if I’m

Emma
hungrier, or if I have a social outing!”

When do you prefer to train when utilising IF?

“I strongly prefer training fasted! I find it really difficult to train after eating,
Rachel although everyone is different, and for some people this is not the case.
I break my fast after my training session.”

“I like training fasted in the morning and break my fast after the workout.
Emma
I have a coffee before training, and it gets me through!”

How frequently do you utilise IF?

“I’d say at least 80% of the time, unless my routine is somehow interrupted,
Rachel
or I’m in a major calorie surplus”

Emma “Most of the time, as I absolutely love it, and it aligns with my routine perfectly!”
IMPLEMENTING IF:
A Sample Meal Timing Guide

AM Workout IF Plan
Night before 7pm Last meal

Fasting window 7pm-11am Only consume water; black coffee;

tea(no milk)
Train 9.30-10.30am Only consume black coffee
Pre-Workout (option)
Break Fast 11am MEAL 1 -Post Workout meal-Carbs & Protein

1pm MEAL 2 -Carbs & Protein

3pm MEAL 3 -Carbs, Fats & Protein

PM Workout IF Plan
Wake up 11am MEAL 1 -Carbs, Fats & Protein

1pm MEAL 2 -Fats & Protein

3pm MEAL 3 -Fats & Protein

4.30pm MEAL 4 -Pre-Workout -Carbs & Protein

Train 5-6pm (Can have BCAAs)

6.30pm MEAL 5 -Post Workout -Carbs & Protein

CONCLUSION
Intermittent fasting is a growing trend, and if it’s something you
can easily incorporate into your lifestyle and enjoy, it can become
a wonderful tool to improve body composition and harness some
food-related urges.

Intermittent fasting can be applied to your nutrition protocol without altering

your overall goals and targets. In other words, it is possible to utilise IF regardless
of whether you are in a calorie deficit to lose body fat, in a surplus to build lean
muscle, or are currently aiming to maintain your physique.

At the same time, there’s too little conclusive

research on IF to extrapolate universal
recommendations. So, if IF doesn’t feel like
your cup of tea, don’t force it just because
someone else is raving about it. There is
more than one effective pathway to achieving
any health and nutrition goal, and there is
absolutely no need to get hung up on something
that’s not sustainable for you personally.

If you do want to give IF a go – make sure you do

it correctly, listen to your body and not push it in
situations where maintaining a fast isn’t practical.

And who knows – maybe you will absolutely love IF

and utilise its principles in your fitness journey!

Much love,
Rach, Em & BBR Dietitian Liz