Best Macros for Intermittent Fasting
If you’ve started a diet only to feel like you’re taking on a full-time job with your weight loss goals, this article is for you! Intermittent fasting (IF) is a great way to hit your body composition goals, but it’s important to understand the best macros for intermittent fasting if you want to achieve success. In this article, we’ll take a look at the best macro splits for time-restricted eating, as well as tips on how to calculate the right amount of macros for your individual needs.
Macro Counting and Intermittent Fasting
If you’re already tracking your macros, intermittent fasting does not necessarily change anything about the amount you are eating. You’ll still need to adhere to a macro budget, but the macro breakdown may be slightly different.
Calculating Macros for Intermittent Fasting
Figuring out the right macro split for intermittent fasting can be tricky. Fortunately, there are plenty of great calculators and resources available to help. Use this calculator to determine your daily macros, then adjust your macros to best fit your intermittent fasting timeline.
Best Macro Splits for Intermittent Fasting
When it comes to intermittent fasting, there are a few different approaches you can take. Here are some of the most popular macro splits for time-restricted eating:
- 16/8 Method: This method, also referred to as time-restricted eating, requires you to fast 16 hours per day and eat all of your meals and snacks in an eight-hour window. This approach works well if you’re aiming for a 40/30/30 macro split (40 percent calories from carbs, 30 percent calories from fat, 30 percent calories from protein).
- Alternate Day: Just as the name suggests, this schedule of IF involves fasting every other day. For those following an alternate day fasting plan, a good macro split is 75-80 percent calories from fat, 15-20 percent calories from protein, and 5-10 percent calories from carbs.
- High/Low Carb Cycling: High carb days promote muscle growth and help you perform at your best, while low carb days encourage fat loss. Because carbohydrates are needed for energy on high carb days, it’s important to adjust your macros accordingly. A good macro split for high/low carb cycling is 50 percent protein, 35 percent carbs, and 20 percent fat.
Tips for Achieving Success with Intermittent Fasting
Intermittent fasting can be an incredibly effective tool for achieving your health and fitness goals. To get the best results, it’s important to follow the right macros for intermittent fasting, as well as follow these tips:
- Keep a food journal. Tracking your food intake can help you stay on track and make sure you’re getting enough calories and nutrients to support your goals.
- Stay hydrated. It’s important to drink plenty of water while fasting to stay hydrated and to help reduce hunger pangs.
- Stay consistent. Consistency is key when it comes to intermittent fasting – stick to your schedule and you’ll see results.
- Listen to your body. Intermittent fasting isn’t for everyone, and it’s important to pay attention to how your body is feeling. If you’re feeling overly hungry or fatigued, it may be time to adjust your fasting schedule.
Intermittent fasting is a great way to hit your weight loss goals, and it’s important to understand the best macros for intermittent fasting if you want to achieve success. By understanding the different macro splits for time-restricted eating and following the tips outlined above, you can make the most of your intermittent fasting journey and achieve the body you’ve always wanted.
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Looking for more resources on how to achieve success with intermittent fasting? Check out Fasting Books for a variety of books on fasting, including recipes, tips, and more!