When we're trying to lose weight, we usually think about what we can and can't eat. Bye-bye beer and burgers. Helloooo carrots and kale! But with intermittent fasting, the focus is on when you can and can't eat. 20:4 intermittent fasting comes in hot with a 20-hour — yes, a 20-HOUR — fast and a 4-hour eating window. It sounds a little extreme, huh? So … does it work? Is it necessary to fast that long in order to lose weight or improve your health? Is it even healthy to go 20 hours a day without eating? Let's get some answers.

The one meal a day (OMAD) diet is a type of time-restricted eating intermittent fasting schedule that involves — you guessed it — eating just one meal a day and fasting the rest of the time.

If you're looking for a way to get swole, intermittent fasting may not be your first choice. It's not necessarily the most obvious nutrition method for building muscle mass. But it can be effective if you use it right. Curious? Let's dive into the ins and outs of intermittent fasting and muscle gain.

Intermittent fasting and keto seem to go hand in hand. Many people do them together. Why is that? Well, it's thought that as intermittent fasting causes ketosis, adding the keto diet to your intermittent fasting efforts will maximize the fat-burning and wellness results you can get.

Intermittent fasting involves a repeated pattern of eating and fasting that focuses on when you eat rather than what you eat. As an eating routine that doesn't require micro-managing calories, sticking to very specific meal plans, or swearing off your favorite comfort foods (feel free to gaze lovingly at your carton of ice cream here), intermittent fasting is a popular way of promoting healthy habits and achieving certain health goals without turning your whole life upside down.

Losing weight isn't always easy to do. Food is delicious. Life is challenging. We often use the former to cope with the latter, and it's never as simple as just eat less and move more.

On the face of it, it seems that intermittent fasting is incompatible with exercise. You need energy to move, let alone grow new muscle or push yourself through a tough cardio session. Surely, training while fasting is a recipe for tanking your energy levels and becoming a crabby, injured, tired mess.

Low-carb diets — diets that restrict carbohydrates and instead focus on fats and proteins — have been around for a LONG time. A very long time — the Atkins diet, for example, was popularized in the 1960s.

Your brain is the thing that makes you you — your perspective, your memories, your expressions, your emotions, and your thoughts. It's an incredibly powerful hub of activity, but like any other part of your body, its capabilities and functions can change over time and decline with age.

One of THE most important habits for positively changing your nutrition is the unassuming but often-challenging habit of … meal planning. This holds true for any way we might approach our eating. Whether you're going keto, paleo, low carb, etc., meal planning is fundamental to success.