in this video I’m gonna show you the
best intermittent fasting schedule for weight loss this is the exact same
intermittent fasting schedule that I use to transform my body and this is also
the exact same schedule that I give to all my private coaching clients and
they’ve all gotten some amazing results so you know it works alright let’s dive
in what’s up guys Carlo Macapinlac here from I help busy professionals lose weight so they can feel more confident
and get the most out of their lives if you’re new to the channel make sure you
hit that subscribe button to get notified every time I post a new video
every week and make sure you follow me on Instagram where I post daily awesome
Fitness content just like this what you eat and when you eat are equally as
important when it comes to maintaining overall health and weight loss and I
talk about the what you eat part in my other videos so make sure you check that out
this video is all about when you eat and that’s where intermittent fasting comes
in and if you’ve been watching my videos you’ll know how powerful it is when it
comes to fat loss and all its other therapeutic benefits and there are many
different intermittent fasting schedules that you can follow the question is what
is the best intermittent fasting schedule for weight loss before i answer that
question let’s quickly go through the different intermittent fasting schedules
and then I’m gonna give you my personal recommendation that I’ve seen to produce
tremendous results every single time first up is the 12 hour fast back in
the 60s this was completely normal you would eat at 7 o’clock in the
morning for example and then you would eat at 6 o’clock and then you would
finish eating dinner at 7 p.m. so you have a balance of a 12 hour eating
window and a 12 hour fasting window and we didn’t have an obesity epidemic back
then and then everything changed when the USDA released its first Dietary
Guidelines for Americans and this is your classic food pyramid where the base
is you’re eating six or twelve servings of grains and then you’re eating fruits
and vegetables like five servings of fruits and vegetables and then the very
top of it is that you would eat fat sparingly so this is your classic high
carb low fat diet that was released back in 1980 and that was also the start of
the obesity epidemic in the US so we switched to a high carb low fat diet and
we also started eating more frequently snacking became a thing and we started
eating more refined carbs and processed carbs in the process right so we started
eating granola bars and protein bars and meals on the go and what not we
went from three meals a day back in 1960 to six meals a day in 2003 and we still
do this up to this day and it’s 2019 we started eating more processed carbs
which triggers a high insulin response in your body and this is important
because insulin is what controls your body weight and persistently high levels
of insulin because of this high frequency of your meals causes insulin
resistance this is also called metabolic syndrome which is the precursor for
pre-diabetes and diabetes obesity and heart disease listen if you’re new to
this if you’re new to intermittent fasting the 12-hour fast is your
baseline okay especially if you’re one of these people who eat six meals a day
you snack on food all day you graze on food all day the 12-hour fast is step
number one for you you want to just start by eating three meals a day like a
normal human being I personally think that if everyone just ate three meals a
day and they ate whole foods unprocessed foods we would not have an
obesity epidemic but that’s another topic for another video but again there
are levels to this and the 12-hour fast is that first level but if you’re trying
to lose weight and you have a lot of weight to lose the 12 hour fast simply
isn’t enough it only gets you to that break-even point which leads us to the
16 hour fast the 16 hour fast is more commonly referred to as the lean gains
method its popularized by a guy named Martin Berkhan so kudos to him and it’s
probably the most popular intermittent fasting schedule it’s also one my
favorites and the protocol is pretty simple it asks for a 16-hour fasting
window and an eight-hour eating window and ideally in that eight hour eating
window you’re only eating two big meals for example you eat a late breakfast at
let’s say 9:00 a.m. and then you finish eating dinner by let’s say 5:00 p.m. so
that gets you your eight hour eating window from 9:00 until 5:00 p.m. another
way to do this is by skipping breakfast and then you eat your typical lunch at
noon and then you finish eating dinner by 8:00 p.m. so your eating window
then is 12 p.m. to 8 p.m. and the latter is what I normally do because it’s
really easy to skip breakfast right like most people are not hungry first thing
in the morning like I remember force-feeding myself breakfast back when
I went to college and I was also fat back then but then everyone goes isn’t
breakfast the most important meal of the day and the short answer is no the word
breakfast literally means break fast you’re breaking your fast from the
night before which means that you don’t necessarily have to eat first thing in
the morning your quote-unquote breakfast is whenever you eat for the first time
the next day which means that you can have your breakfast at noon and the
thing is if you’re eating breakfast cereal instant oatmeal your definition
of breakfast is stopping by your you know closest drive-thru window and
ordering a breakfast sandwich you’re way better off skipping breakfast altogether
for that specific person breakfast might be the most important meal to skip a
major advantage of the 16-hour fast is that it’s really easy to follow because
most of the time we schedule lunch and dinner with friends and family right we
don’t really schedule you know oh let’s have a family breakfast so when you
consider social norms its way easier to stick to and you can ease your way into
this right so if you’re somebody who’s used to eating breakfast at let’s say
7:00 a.m. see if you can adjust it to 8:00 a.m. right so adjust it an hour
later and then 9:00 a.m. and then 10:00 a.m.
and eventually you’re just gonna want to skip breakfast altogether it’s also been
shown that the benefits of fasting doesn’t start until the sixteen hour
mark and if you want to know all the benefits of intermittent fasting then
make sure you check out my video about it next up is the 20-hour fast and this
is more commonly referred to as the warrior diet and it’s popularized by a
guy named Ori Hofmekler I don’t know if I said that right apparently
Spartans back in the day only eight in the evening hence the name warrior the
warrior diet asks for a 20 hour window and a 4-hour eating window when you
follow this protocol you’re usually eating just one smaller meal and then
one big meal or vice versa and adherence to this diet probably isn’t as high
compared to the 16 hour fast because you need to start planning ahead especially
if we have events going on that day you’re meeting up with people you’re
meeting up with friends and family for lunch and dinner because like I said you
only have a four hour eating window but it works really well in terms of fat
loss because now your fasting window gets longer and you’re allowing
your insulin levels to get really low for a long period of time and then it’s
kind of hard to eat a lot of calories in a 4-hour eating window next up is the
24-hour fast some people refer to this as the OMAD diet and you can check
out my video all about it where I went seven full days just eating one meal a
day and as the name implies OMAD means just one meal a day you can go from
dinner to dinner lunch to lunch or breakfast to breakfast just pick one that
works best with your schedule and despite the name you don’t actually go a
full day without eating and I personally think that this is one of the most
powerful methods of intermittent fasting because you allow your insulin levels to
get really really really low for like 90% of the day and then you’re just
eating all your calories in one meal and you can still do this even if you’re
taking medication because again you’re not going a full day without food so you
can still take your medication that requires you to take it with food now a
24-hour fast is a more advanced method of intermittent fasting and you
definitely want to put more effort into this you need to plan ahead of time if
you have a lunch meeting or you’re meeting up with friends for dinner then
you want to schedule your one meal around that time period but it’s totally
worth doing because its effectiveness is almost unparalleled it just takes a
little bit of time to get used to again if you’re somebody who typically eats six
meals a day I don’t recommend going from six meals a day to just one meal a day
again there are levels to this so start by eating just three meals a day
and then do a 16 hour fast and then from that point you can decide if you want to
continue extending that eating window up to 20 or 24 hours and then you get into
extended fasts like a 36 hour fast 48 hour fast or even like a
full week without eating but those are definitely more advanced methods of
fasting and I find that the longer you go the harder it is to follow and then
things get taken up a notch when you get into dry fasting where you go for a
short period of time without food or water like it sounds pretty wild but
Muslims actually do dry fasting every year during the period of Ramadan where
they go from sunrise to sunset without eating food or drinking water and
they’re perfectly fine but again that’s when it starts to get pretty
inconvenient because a lot of people at least can go without food but it’s
definitely way harder to go without water or coffee first thing in the
morning and I’ve tried all the intermittent fasting methods that I just
mentioned and you can find a link to all those videos in the description box but
here’s the thing adherence is everything when it comes to achieving long-term
sustainable results and you want to aim for the minimum effective dose right so
you want to aim for the minimum amount of work so for this instance
the minimum amount of fasting window that still gets you maximum results
personally I recommend doing a daily 16-hour fast
combined with a 24-hour fast once or twice a week
depending on how aggressive you are in terms of achieving your fat loss goals
and that strategy does two things I mentioned earlier that a 16 hour fast is
the minimum effective dose of intermittent fasting so you definitely
want to do that and honestly even if you just do a daily 16 hour fast especially
if it’s your first time doing it you’re gonna get amazing results and then if
you combine it with a 24 hour fast once or twice a week that’s when you really
get into accelerated fat loss because again a 24 hour fast
allow your insulin levels to get really low and your body is then able to tap
into your fat stores for energy listen at the end of the day the best
intermittent fasting schedule is the one that you’re able to stick to as long as
you’re doing some form of it you’re way ahead of you know 95% of the population
who thinks that eating six meals a day will somehow make them lose weight and
this is my favorite question to ask to anybody who thinks that you know
intermittent fasting doesn’t produce results is that what do you think will
happen if you don’t eat what do you think will happen let’s say if you
normally eat three meals a day and you just eat two meals a day you’re gonna
lose weight if you do a 24-hour fast and you just eat one meal you’re gonna lose
even more weight I mean that’s not rocket science right my last advice is
that whatever intermittent fasting schedule you pick make sure that you’re
pairing it with a diet that moderates your insulin levels like a paleo diet
ketogenic diet or a low carb diet make sure you revolve your diet
around plants and animals make sure you’re eating nutrient-dense foods don’t
drink liquid calories avoid processed carbs and added sugar if you do that
then you’re really gonna maximize your results from intermittent fasting the
next question then becomes how are you actually supposed to eat if you want to
lose weight because let’s be honest 80% of your body composition is determined
by your diet you can’t just freestyle this part do you
have a proven plan that you can follow to help you with that I want to give you
a free copy of my lean body blueprint this is how I melted all the fat around
my stomach and turned it into a six-pack without going on a crazy diet or wasting
hours at the gym it’s a simple four-step process specifically designed for busy
professionals and it’s the exact same blueprint
I teach all my private coaching clients and they’ve all gone to see some amazing
results if you want to be the next success story then download your FREE
copy of the lean body blueprint right now there’s gonna be a link somewhere at
the top here just click on it type in your email and I’ll send it to you right
away all right that’s all I’ve got give this video a
thumbs up if you enjoyed it and share it with your friends please subscribe to my
channel I post a new video every week and hey leave me a comment below if you
have any questions about this video alright thanks for watching virtual
high five


  1. Great advice! However, your pug is pudgy. Obesity is hard on our pets, too. Might want to look into some solutions for him/her.

  2. Just clarifying break fast is the most important meal for anyone,,, it’s break fast not breakfast. Meaning the first thing you eat after fasting… after fasting for 16+ hours your body will absorb what you eat so make sure it’s something healthy and easy on your stomach

  3. I love this info and I've actually watched other channels that say the same thing. (It's always good to get verification) I've been on a OMAD/Warrior Diet for about 2 weeks now. I don't have a lot of money so I don't eat the best foods but I have cut out all sodas, almost all breads, I try to eat a source of protein with every meal etc. I'm telling you all of this because my first week I dropped 7 lbs. Now I'm approaching my 2nd week and I'm still only at 7lbs loss. So in other words week one I lost 7 lbs and week two so far 0 lbs. I am pretty out of shape right now so I only do a 30 min 'weight loss' workout on the treadmill right now. Just looking for any tips you might have and thanks in advance.

  4. Y’all should check out Benefits of Health channel too! They have some cool vids

  5. I have been doing a 24hr fast and still fat. So I assume it's the food I'm consuming. I guess I can't eat fast food once I come off my fast. Also I don't wanna do a trend of keto. I want to eat just healthy. I'm tired of them renaming diets every year.

  6. I've lost 20 lbs and need to go 36hrs minimum to continue losing with this type of diet. I can do it. It's not easy. Learning to suffer…the opposite of what I did when i ate like a an American. Thanks for the help and encouragement!

  7. He's partially right about the 60's as to why people were so thin. They also smoked like fiends. I was born in the mid 60's but i can remember my parents and even my pediatrician smoking all of the time. It annoys me in movies about the time, people are not constantly smoking. PS – It cured me of ever wanting to smoke, EVER.

  8. So you are a filipino bro? I'm a filipino also! Nakakagalak makakita ng fitness trainer na filipino na tumutulong din sa iba para maachieve yung goals ng ibang tao! Big approve bro!

  9. I am a body builder. My biggest trick
    Is IF.. i fast for 16hrs.. it works best for me because I dislike eating breakfast.. i dont eat untill noon

  10. I am 49 yrs old I eat from 4pm to 8pm I was 285LB at the start 4 months in and I am down to 215LB. Went from a size 48 pants to a size 36
    I do cheat one day which is my Saturday. Plus I eat what ever I want ever day I don't see it as a diet but I also noticed that I'm not eating as much as i was in the beginning. The only exercise I do is walking which I do a lot and I cut out all soda next I will try to cut out sugar wish me Luck

  11. On a 24 hour fast should you go to the gym and lift weights ? I do the 16 fast and i eat 4 scrambled eggs at 1pm and lift around 5pm come home eat chicken rice and veggies

  12. I am one day on one day off fasting. It's been 3 weeks and I have lost 6 lbs 205 to 199. The people who I know that say they hardly eat and not losing weight in my family are lying. They have a bite of cake here and a slice of pizza there and they think they haven't eaten. The fact is anyone saying they aren't eating and not losing weight are bullshiters. Maybe they don't even consciously know they are eating but they are.

  13. OMAD…easy and no planning of food but once…as far as breakfast I eat every day at 7:30/8:30 AM…I am up at 4:30 AM or so…In my opinion better than eating at night and going to bed when your metabolism slows…Throw in a 48 to…Fasting is easy

  14. Thursday I did a dry fast and yesterday I did a 10 hour feeding window. Today I'm entering 20/4 or 18/6 depending on how I feel. Looking to lose 30 pounds in a few months.

  15. So I have pretty bad insomnia and typically go to bed around 6-8am every day. I get up around 2-4pm. I typically eat dinner around 9 or 10pm. I eat one meal and then around 2am I typically have a small snack. I have been on this schedule for a few years now. But I do not loose any weight. Any ideas on what to change?

  16. I do a 20-4 everyday with a 44-4 once a week. Resistance and cardio 4-5 days a week is important for real results.

  17. Thank you for your video!! very informative!! can you have green tea or sugarless black coffee during your fasting window?

  18. it is soooooo powerful that social media can help people fight back against the usda dumb guidelines, they're are just guidelines. It's so powerful people are getting smarter when regular folks spread there stories. I just finished a 72 hrs fast and but before that. i was omad for 7 days. I am not obese . i am 178. but went down to 168. i was like losing 1 lbs. a day. without working out. Let me tell you it takes mental strength, planning, techniques to go tru it. It's not honest to say you just decide to fast and you just cruise to it. So I will try to help. Mine is this. I eat a vegan and keto diet mostly at night. i wake up. drink water and sea salt. and vit b complex, I drive to work, I am already being tested to drink hot coffe coz it's winter. right there is my 1st temptation, I drink water. gradually until I get to work. i just beat the 1st temptation. I go to my desk. i get busy with work. focus on work. Again drink water with sea salt. then noon comes I don't think of food. my 2nd teachnieq is getting busy and being productive . I power through work and lunch and take a little breaks. I go back to work. and keep busy. ( fasting gets u to focus, u are less likely to be distracted. i think it's the kettones working on your mental sthreght. It's 530. It's time to got home. i keep drinking water. i don't think of food. u see people eat. it won't bother u. you mentally going strong and u feel food being productive. your burning fat reserves. proof. i bought I kit where it tells you your ketones. u basically pee in it. lol. it shows some little level of ketones but at least it a start and it's not a negative. i arrive home. and still not templates, u see people around u stressed what food your deciding on. while u are in complete control. u are not desperate. u own food. u feel good.u feel strong. then sometimes u drink water again. and u will get a mild good pain in the head. that is kettones releasing and plugging synapses holes in your brain. prolly there are some from drinking beer. I my can tell your body is self fixing it self. It's smart. I can either sleep and continue the fast and until the 3rd day!!. repeat the process. on the 3rd day I gradually break it with any food. try to still be healthy. eat slowly take a break here and there. interesting thing that happens is within the 3rd day. It's as if my tastebuds don't remember what food taste like. oh yeah. u might get that. but don't worry. when u finally eat. food taste so much better. u will wake up with a more radiant skin in the face. It's as if u get new skin. U feel very confident. u feel as if u can do just about anything coz u did a 72 he fast. growth hormone been switched on on day 2, kettones, lower insulin. authopagy, and new stem cells. It's incredible. the best part of fasting is..u get to fix yourself with out spending tons of money, and u save time and cost on food. and u feel good u look better without being robbed by the Big Food, big pharma, Big beauty products. It's the most natural and self rebalancing act I can think of. it balances your check book, your brain, mind, body, intestines, insulin level, fat level, energy, skin, acid level, blood sugar, energy. your self awareness and u can clearly think. It's the best gift u can give your self. the best part is u feel stronger mentally and you are in control instead of the world controlling u. It's kinda parallel how Jesus rose on the 3rd day. Peace y'all

  19. Once you are fat adapted it is such a crazy simple approach. Stop eating and eat your fat stores instead, then restart when you've reached your desired weight. That's how we did it for eons.

  20. Good video.glad I found this channel.the last 2 yrs I've really only watched Thomas delaur methods so this is good thanks

  21. 20:4 to me means constantly eating (slowly) for 4 hours 😂😂. “It’s hard to eat too many calories in an4 hour window”…must not have been a bulimic/a binge eater lol #HoldMyBeer

    That said, I love IF and it works if I don’t overeat ❤️

  22. Started IF 11 days ago and I'm down 11lbs. 172.5 to 161.5. Looking to get down to 145. Doing alternate days of 16/8 and 20/4. At first it was difficult, but now it's super easy to go 16+ hours of not eating. Most of its mental. You think you're hungry when you're really not. The best advice I can give is to drink sparkling water during the fast. It helps get rid of the hunger.

  23. I need help. I work nights 5pm to 5am which means I sleep all day please can u please recommend me a good eating plan???

  24. Hey I've been doing warrior /omad diet for awhile now and seen great results but can't seem to get off the sugar/bad carbs ughhh people say go on keto an u won't crave sugar. What's ur advice? U know I started this to help me cut out my Snacking an its Helped Alot! So I've trained my body to eat every day at 4pm or later but this sugar is driving me Crazy. Just can't get a handle on it ughhh what to do??

  25. Cam you get loose skin using this method? I need to lose 50 pounds and after running all days I have lost 16 pounds but I do see some loose skin on my underarms and thighs 🙁

  26. I started 16:8 this wk. I went to the dr today and found out that i already lost 5lbs. I've been consistently going to the gym and eating a healthy diet for almost 3 months. I've been losing on average only 1-3 lbs per week. This week I wasn't feeling well so i wasnt able to go to the gym but i still fasted and still lost more than before. I hope i feel better this week coming up. Im looking forward to seeing my results after working out while fasting. In a few months, i will be getting my bmi, body fat, body age, and weight re-checked. I know there will be a big difference. It wasn't even as hard as I thought it would be.

  27. Fasting has been in the Holy Bible for ages. Its not a new thing and Muslims are not the only religion that fast. All theses intermittent fasting schedules ate stolen from the Holy Bible.

  28. I am very very active and do a lot of high intensity activity, boxing, boot camp and gym. Any recommendations on how I fit in my fasting when I am working out 5 times a week as I need more energy. I really in need to improve my diet.

  29. I love this video!!! 😁 I’ve been doing IF 16/8 4 days a week and 24/4 3 days a week and I’ve lost 50 pounds in 6-8 months

  30. "These healthy eating habits are for people with determination, and discipline. Dont expect to have the "body" you want by over eating, and not working out there is no magic pill for that". Just Do It

  31. Great video. I live a fasting lifestyle. 24s, 36s, 40s, 48s, etc. I will never go back to eating all day and snacking.

  32. Good for fat loss in most cases bad for muscle gain . This guy seems to know his stuff but clearly very skinny guy IAM sure I ripped but to building muscle 16 hr fast is not bad anymore fasting then that u could loose muscle

  33. I do 2-3 days OMAD. 2-3 days 18-20 hours fast. And 2 days eat anytime – with keto works real nice. But I occasionally will eat half a gallon of ice cream in a sitting or binge sweets and eat massive bacon and or brisket with the fat lol. I’ve also gone 3-4 days fasting every so often just for shits and giggles. Actually. No shits just giggles. And I feel fine. The hump is at about 60ish hours give or take. The trick = go to sleep lol. Can’t eat if you’re sleeping lol. Everyone starts talking crap… tends to be the overweight family members. I say to them…. SHUT THE FAT UP!!! Recently I had my gallbladder removed and cant seem to get the same results. Not sure if it’s my mindset or lack of a gallbladder.

  34. I’m doing the 36 hr fast with keto and I started on 1/10. I have lost 12lbs already and I only walk/jog for exercise! I love this lifestyle.

  35. If I am doing intermitted fasting 16/8 hrs for 2 weeks now and there is no sign of any weight loss, am I doing something wrong?

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