Unlocking Your Health Journey: Comparing Intermittent Fasting Approaches
Embarking on a journey to a healthier lifestyle involves making informed decisions, especially when it comes to choosing the right intermittent fasting (IF) approach. Among the plethora of options, two methods stand out: the MFT Diet and Macros + Intermittent Fasting. Let’s delve into each to help you determine the best fit for your lifestyle and goals.
Option 1: MFT™ Diet
I created the Metabolic FastTrack™ diet after years of counting macros and trying out just about every other diet that is out there. I was always able to get in amazing shape with macros and fasting mixed but at some point I just wanted it to be easier and less time-consuming.
I was tired of having to count every day and cut out most of the fun things I enjoyed on weekends. With the MFT diet, you live life fairly strict Monday-Friday but on Friday and Saturday you enjoy cheat meals, dessert, and alcohol and it gives an incredible break.
Most importantly... YOU DO NOT HAVE TO WEIGH OR COUNT YOUR FOOD.
I will do some version of the MFT™ Lifestyle for the rest of my life because of how good it makes me feel and the lifestyle that it allows me to live. This lifestyle isn't just a short-term fix; it's a sustainable way of living that prioritizes both physical and mental well-being. Say goodbye to restrictive diets and hello to a balanced, enjoyable approach to nutrition.
Option 2: Macros + IF
For those seeking a blend of discipline and dietary variety, the Macros + Intermittent Fasting (IF) approach presents an enticing proposition. Rooted in the "If It Fits Your Macros" (IIFYM) philosophy, this method focuses on meeting specific macronutrient targets within a designated eating window.
IIFYM offers a flexible approach to dieting, allowing individuals to enjoy a wide range of foods while still achieving their nutritional goals. By coupling this with intermittent fasting—wherein meals are consumed within an 8-hour window—adherents can further optimize their metabolic health and body composition.
Nutrition Protocols for Optimal Results (you use these numbers whether you are following a fasting protocol or eating all day)
To maximize the benefits of your chosen IF approach, consider tailoring your nutrition protocols to align with your goals:
1. The Cutting Protocol: Ideal for individuals aiming to shed excess fat, this protocol involves maintaining a 500-calorie deficit from your daily energy expenditure.
2. The Recomp Protocol: Designed for those seeking to simultaneously lose fat and gain muscle, this protocol entails a more modest 200-calorie deficit to foster gradual yet sustainable progress.
3. The Aggressive Fat Loss Protocol: Suited for individuals with substantial weight loss goals, this protocol involves a more significant 600-calorie deficit based on your target body weight.
4. The Lean Bulk Protocol: Tailored for lean individuals looking to build muscle, this protocol entails a modest 200-calorie surplus to support muscle growth without excessive fat gain.
5. How to Calculate Your Calories: Depending on which of the above best describes your goal use the below formula to calculate your daily caloric Intake. I tend to only worry about getting 1 gram of protein per lb of bodyweight per day and then focusing on hitting my calories instead of the amount of carbs and fat I am intaking. Both strategies work the same so choose the method that would work best for you.
- Body Weight * 14 = Daily Calories For Maintenance (TDEE)
- TDEE - Calorie Deficit Number= Daily Calories
**Taking Action**
Now that you’re armed with knowledge, it’s time to take action. Choose the method that resonates with you or experiment with each for a week to gauge compatibility. Utilize resources like our FREE Macro Calculator and comprehensive guides to kickstart your journey towards a healthier, happier you.
By making informed choices and staying committed to your goals, you're not just embarking on a transformational journey—you're unlocking the potential for a lifetime of vitality and well-being.