This Intermittent fasting fat loss diet is a great way to lose body fat whilst eating like a king (or queen) and it’s been the most effective way of dieting I’ve ever tried!
There’s a mystique around IF macros and there’s no official guidelines of how much protein, carbs and fat to eat which leaves people stumped.
In this article we’ll look at setting up a Intermittent Fasting fat loss diet and I’ll show you exactly how to set it up to get the best possible results!
4 Steps To Setting Up Your IF Fat Loss Diet
Setting up your IF diet is easy, the 4 steps we’ll go through are:
- Set Calorie Intake
- Set Protein Intake
- Set Carb Intake
- Set Fat Intake
Before we delve into setting up your intermittent fasting fat loss diet it’s important you understand how your week should look while following this method.
The basic principle of IF is that you fast for 16 hours everyday but the macronutrients you eat change depending on whether it’s a workout day or not.
Rest Days – Calorie deficit, high protein, low-moderate carb, moderate fat
Workout Days – Calorie Overfeeding, high protein, high carb, low-moderate fat
This means you need to have daily nutritional targets for both rest days and workout days, we’ll work out our targets for both in the 4 steps below.
Also, before you start I recommend you get a pen and paper or a file open where you can record your targets as you work through the steps. Your intermittent fasting fat loss diet template should look like this to start with:
Step 1 – Set Calorie Intake
There’s no magic involved in an intermittent fasting fat loss diet, calories matter make no mistake about it! And with that in mind, the first thing you need to do is set up your calorie intake.
Action 1: Establish Maintenance Calories
As with any diet we need to calculate our maintenance calories (i.e. the number of calories you can eat and MAINTAIN your current weight). The easiest way to do this is to multiply your bodyweight in pounds by 15.
Example: If you weigh 170 pounds multiply this by 15 = 2550 calories to maintain your weight
Action 2: Set Rest Day Calories
Rest day calorie intake is set at 60% of maintenance calories. We calculate this by multiplying our maintenance calories by 0.6.
Example: Our 170 pound dieter has a maintenance of 2550 calories, multiply this by 0.6 which gives you 1530 calories. This is 60% of the original 2550 calories.
Action 3: Set Workout Day Calories
On workout days you overfeed, this means you eat more calories than you need. This may sound alien on a fat loss diet but it’s critical as it normalizes hormones which ensure you can keep losing fat week after week. I recommend this on all diets not just intermittent fasting fat loss diets.
Do not be tempted to keep this below your maintenance level, I tried this and it doesn’t work!
On your workout days your calorie level is set at 105% of maintenance calories. To calculate this we multiply your maintenance calories by 1.05.
Example: Our 170 pound dieters maintenance is 2550 calories, multiply that by 1.05 which gives us 2678 calories. This is 105% of the original 2550 calories.
Step 2 – Set Protein Intake
Protein intake is the one consistent regardless of whether it’s a workout day or not. It stays at 1.5 grams per pound of bodyweight. To calculate this you multiply your bodyweight in pounds by 1.5.
Example: Our 170 pound dieter would multiply 170 x 1.5 to get 255 grams of protein per day.
Step 3 – Set Carb Intake
Carb intake is also cycled through the week with most of them eaten during the post workout period where they’re more likely to be used for refilling energy stores and not adding bodyfat.
That’s not to say you can’t eat any carbs at all ala a Ketogenic Diet Plan, just that you limit them on rest days.
Action 1: Set Rest Day Carb Intake
Very easy to do, keep carb intake at a maximum of 50g per day during rest days.
Action 2: Set Workout Day Carb Intake
Workout day carb intake is set at 2g per lb, to calculate this multiply your bodyweight in pounds by 2.
Example: Our 170 pound dieter multiplies their weight by 2 and gets 340 grams of carbs per day.
Step 4 – Set Fat Intake
Fat intake is different on rest days and workout days but on both days we simply use whatever calories we have left over to calculate how much fat we should eat.
Before we do this, let’s check we’ve got the rest of our intermittent fasting fat loss diet plan targets in place; you should have your calories, protein and carb targets for both rest days and training days:
The only thing missing is fat intake; let’s get that final number so you can get started straight away!
Action 1: Calculate Rest Day Calories Already Allocated
Using my example above you can see that on rest days our dieter is allocated 1530 calories per day.
To know how much fat they should eat each day we need to know how many of the 1530 calories are already allocated to protein and carbs. Once we know that we’ll know the remainder of calories left for us to allocate to fat.
There are 4 calories in every gram of protein and carbs, this means we simply multiply the number of grams by 4 to find out how many calories are in that amount of each nutrient.
255g of protein x 4 = 1020 calories allocated to protein50g of carbs x 4 = 200 calories allocated to carbs
We then add these together (1020 + 200) which gives us 1220 calories, this is the amount of calories already allocated to protein and carbs.
Action 2: Calculate Rest Day Calories Remaining
So we know that on rest days our dieter is allocated a total of 1530 calories per day.
We also know that protein and carbs take up 1220 calories, this means we have 310 calories remaining, these calories will be allocated to fat.
Action 3: Allocate Remaining Calories To Fat
Fat has 9 calories per gram, as we know that we have 310 calories remaining we simply divide this by 9.
Example: 310 calories divided by 9 = 34g of fat per day.
To calculate how much fat to eat on workout days we follow the exact process we did for rest day.
Using my dieter above we know they’re allowed 2678 calories per day.
Protein takes up 1020 calories per day (255 x 4 = 1020) and carbs take up 1360 calories per day (340 x 4 = 1360).
Total calories already allocated to protein and carbs are therefore 2380 (1020 + 1360 = 2380).
We minus this from our total calorie allowance for the day which tells us how many calories we have remaining: 2678 calories per day minus 2380 already allocated to protein and carbs = 298 calories remaining.
Divide the 298 calories remaining by 9 to get the grams of fat per day: 298 / 9 = 33g
That’s it! You now have everthing you need to make your intermittent fasting fat loss diet a success!
So you should now have a clear idea of how many calories and how much protein, carbs and fat you should be eating on rest and workout days.
Now that you’ve got your very own intermittent fasting fat loss diet plan you’re probably wondering what you’ll eat and how to track your diet to ensure your hitting your targets.
The articles below will guide you through this process:
What To Eat? Intermittent Fasting Meal Plans!
Free Online Diet Plans Tracking Tools