Intermittent Fasting: Fast Weight Loss That Lasts from Udemy

What's inside

Learning objectives

A complete step-by-step guide to using intermittent fasting for optimal fat loss
Learn the science behind the most common myths and misconceptions about intermittent fasting
Learn the benefits of intermittent fasting and calorie cycling compared to traditional dieting

Learn how to choose the best intermittent fasting plan for you weight loss goals
Learn how to bust through weight loss stalls and plateaus
Learn how to maintain your weight loss for the rest of your life

A complete step-by-step guide to using intermittent fasting for optimal fat loss
Learn the science behind the most common myths and misconceptions about intermittent fasting
Learn the benefits of intermittent fasting and calorie cycling compared to traditional dieting
Learn how to choose the best intermittent fasting plan for you weight loss goals
Learn how to bust through weight loss stalls and plateaus
Learn how to maintain your weight loss for the rest of your life

Syllabus

Introduction: How To Get The Most Out Of This Course

How Intermittent Fasting Saved My Life

Quick-Start Guide

This is a course overview video that explains the course layout

Learn how to start your weight loss journey. There are five downloadable resources to help you track your progress.

Learn about the three major Intermittent Fasting philosophies (Clean Fasts, Dirty Fasts, and Calorie Restriction Fasts)

You will learn that intermittent fasting (alternate day fasting or time-restricted eating) is a safe and effective way to lose weight and improve your health.

You will learn that a smart approach to intermittent fasting (alternate day fasting or time-restricted eating) does not have a negative impact on your metabolism. I share how my metabolic rate actually went up 181 calories per day during my 165-pound weight loss journey.

You will learn that a smart approach to intermittent fasting (alternate day fasting or time-restricted eating) does not cause you to lose lean mass. I share how I was able to add 15 pounds of lean mass while I lost 165 pounds of fat.

You will learn that intermittent fasting (alternate day fasting or time-restricted eating) does not lead to fatigue and brain fog. I explain the real reason behind brain fog while on a diet.

You will learn that the first phase of intermittent fasting (alternate day fasting or time-restricted eating) is the sugar depletion phase.

You will learn that the second phase of intermittent fasting (alternate day fasting or time-restricted eating) is when fat burning begins.

You will learn that the third phase of intermittent fasting (alternate day fasting or time-restricted eating) is the fat loss sweet spot.

You will learn that the forth phase of intermittent fasting (alternate day fasting or time-restricted eating) is when cellular repair and renewal increases.

You will learn why strength training (with bodyweight exercises, resistance bands, weights, or machines) is a more effective weight loss tool than cardio.

You will learn why strength training (with bodyweight exercises, resistance bands, weights, or machines) is the best way to preserve lean mass and boost your metabolism while you are dieting.

You will learn the best ways to preserve lean mass and boost your metabolism if you can't exercise or don't want to.

You will learn about the calorie cycling strategy where you eat less (or nothing) on some days so that you can eat more on other days.

You will learn how calorie cycling allows you to lose weight without having to be on a diet every day of the week.

You will learn why calorie cycling will help you lose weight (and keep it off) better than daily calorie restriction.

You will learn why calorie cycling has physical and psychological advantages that will help you lose fat and keep it off forever.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) is a great weight loss tool.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) helps you lose belly fat.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will teach you how to control your hunger over time.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will teach you how to eat to fuel your body instead of feeding your emotions.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can help you optimize insulin and growth hormone.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can teach you how to eat for the rest of your life.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can decrease inflammation in your body. This allows for increased weight loss and improved hormone function.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will improve the health of your cells by repairing and recycling old cells and building new and better cells.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will make you healthier on top of the weight loss benefits.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will help you enter ketosis even better than a ketogenic diet.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) can improve nervous system function, brain health, and mental clarity.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) creates an environment that promotes healthy aging in several key ways.

You will learn how intermittent fasting (alternate day fasting or time-restricted eating) will save you money and free up a lot of time during your fasting windows.

You will learn how to take measurements and use a body fat calculator to determine your body fat percentage.

You will learn how to determine your Total Daily Energy Expenditure (TDEE) and your overall metabolic rate.

You will learn the best way to determine the number of calories you should be eating on your weight loss diet.

You will learn about the alternate day fasting program that has you fast for 36 hours between 12-hour eating windows.

You will learn how to modify your alternate day fasting program or transition to a different fasting program once you get close to your weight loss goal.

You will learn about a modified alternate day fasting program that allows you to eat 500 calories on your fasting days while eating regularly on your eating days.

You will learn about the 5:2 fasting program where you fast 2 days per week and eat normally 5 days per week.

You will learn about the Eat Stop Eat fasting program where you complete 2 24-hour fasts per week and eat normally the rest of the time.

You will learn about time-restricted eating programs where you eat within an eating window every day. 16:8, 18:6, and 20:4 fasting programs are explained.

You will learn about One Meal A Day (OMAD) fasting programs where you eat within a 1-2 hour eating window every day.

ADF and OMAD are two of the most popular aggressive forms of Intermittent Fasting. This video will help you decide which is the right choice for you (based on your goals and situation).

You will learn how you can combine different fasting programs to create the plan that works best for your life and your goals.

You will learn how to build up to a 16-hour fasting window or beyond, as well as a plan that allows you to start by fasting 2-3 days per week rather than having to fast 7 days per week right out of the gate.

You will learn how to create an environment that will make intermittent fasting (alternate day fasting or time-restricted eating) easier when you first begin your weight loss journey.

You will learn how to get the support you need from the people around you so that they help you make progress rather than standing in your way.

You will learn how improving your sleep and managing stress will make intermittent fasting (alternate day fasting or time-restricted eating) easier.

You will learn the importance of being hydrated before you start your intermittent fasting (alternate day fasting or time-restricted eating) program.

You will learn how to minimize hunger during your fasting windows by keeping busy.

You will learn how to make sure you have all of the supplies that you need to make intermittent fasting (alternate day fasting or time-restricted eating) as easy and successful as possible.

You will learn how what you eat during your eating windows has a direct impact on how successful you are during your fasting windows.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides a step-by-step guide to intermittent fasting, which can be helpful for those new to the practice or seeking a more structured approach

Explores the science behind intermittent fasting, which may appeal to learners interested in understanding the physiological effects of this dietary approach

Includes downloadable resources and worksheets, which can help learners personalize their intermittent fasting plans and track their progress

Discusses the differences between "clean" and "dirty" fasting, which may be a point of contention or confusion for some learners

Includes a medical disclaimer advising learners to consult with healthcare professionals, which is a standard precaution for courses related to diet and health

Teaches calorie cycling as a method to boost metabolism, which may not be suitable or recommended for all individuals, especially those with certain health conditions

Reviews summary

Comprehensive intermittent fasting guide

According to learners, this course appears to be a comprehensive guide to using Intermittent Fasting for weight loss and long-term maintenance. Students would likely find the course provides clear, step-by-step instructions and is based on scientific evidence, addressing common myths and misconceptions. The instructor's personal success story and teaching credentials are likely motivational. Learners would appreciate the coverage of various fasting methods and practical tools like worksheets. While likely effective for beginners and those seeking a structured plan, some who are already very familiar with IF might find certain sections basic or repetitive.

Structured well for new fasters.

"As someone new to fasting, I found the course easy to follow from the beginning."

"The quick-start guide was great for diving in."

"It built my understanding gradually, which was perfect for a beginner."

Teaches how to keep weight off.

"Unlike other programs, this one really focused on maintaining weight loss long-term."

"Learning how to make IF sustainable was a key takeaway for me."

"The section on keeping the weight off felt very important."

Explains various fasting approaches.

"I appreciated learning about the different fasting strategies like 16:8, OMAD, and ADF."

"The comparison of different IF plans helped me choose the best one for my lifestyle."

"The course clearly laid out how to combine different methods for flexibility."

Provides actionable steps and resources.

"The course gave me a step-by-step plan to start my fasting journey."

"The downloadable worksheets were very helpful for planning and tracking."

"I got practical tips for dealing with challenges like hunger or plateaus."

Based on research and dispels myths.

"I learned the truth about fasting myths based on scientific studies."

"It wasn't just anecdotes; the course provided evidence for its claims."

"Understanding the science behind fasting made me more confident in the process."

May be repetitive for experienced.

"If you've already done some research on IF, parts might feel like a review."

"Some sections felt a bit basic, especially at the beginning."

"Was hoping for slightly more advanced details in some areas."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Intermittent Fasting: Fast Weight Loss That Lasts with these activities:

Read 'Delay, Don't Deny' by Gin Stephens

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Provides a deeper understanding of the intermittent fasting lifestyle, helping students adopt a sustainable approach.

View Delay, Don't Deny: Living an Intermittent... on Amazon

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Obtain a copy of 'Delay, Don't Deny'.
Read the book, taking notes on key concepts.
Reflect on how the book's advice aligns with the course.

Review Basic Nutrition Principles

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Reinforces foundational knowledge of nutrition, ensuring a solid understanding of calorie balance and macronutrient intake.

Browse courses on Macronutrients

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Review basic concepts of macronutrients.
Understand the role of micronutrients.
Practice calculating daily calorie needs.

Design a Personalized Intermittent Fasting Plan

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Applies course knowledge to create a tailored intermittent fasting plan, solidifying understanding and promoting practical application.

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Determine your weight loss goals.
Calculate your daily calorie needs.
Choose an intermittent fasting method.
Create a sample weekly meal plan.

Four other activities

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Track Calorie and Macro Intake

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Provides hands-on experience with calorie and macro tracking, reinforcing the importance of dietary awareness.

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Download a calorie tracking app.
Log your food intake for one week.
Analyze your macro and micronutrient ratios.

Explore 'The Obesity Code' by Dr. Jason Fung

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Expands knowledge on the hormonal aspects of weight loss and the role of intermittent fasting in regulating insulin.

View The Obesity Code - Unlocking the Secrets of... on Amazon

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Obtain a copy of 'The Obesity Code'.
Read the book, focusing on the hormonal aspects.
Compare the book's approach to the course material.

Document Your Intermittent Fasting Journey

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Encourages reflection and documentation of the intermittent fasting experience, promoting deeper understanding and personal insights.

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Start a journal or blog.
Record your daily fasting and eating schedule.
Note any physical or mental changes.
Reflect on your progress and challenges.

Share Your Knowledge in Online Forums

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Solidifies understanding by explaining intermittent fasting concepts to others and answering their questions.

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Find relevant online forums or communities.
Answer questions about intermittent fasting.
Share your personal experiences and insights.

Career center

Learners who complete Intermittent Fasting: Fast Weight Loss That Lasts will develop knowledge and skills that may be useful to these careers:

Weight Loss Specialist

A Weight Loss Specialist helps people lose weight through different means, including diet, exercise, and lifestyle changes. This course on intermittent fasting provides a weight loss specialist with in-depth knowledge on utilizing intermittent fasting as a crucial tool for weight management. The course covers various intermittent fasting methods, including alternate day fasting and time-restricted eating, which are useful in providing personalized plans for clients. The course also explains how to avoid common mistakes, create calorie targets, and maintain weight loss over time. A weight loss specialist with this information can give clients a clear and actionable plan for weight loss success. The course's emphasis on long-term weight management will prove to be a valuable resource.

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Nutrition Consultant

A Nutrition Consultant advises clients on healthy eating habits and lifestyle changes, often creating personalized plans. This course on intermittent fasting directly informs a consultant's understanding of various fasting methods, their impact on fat loss, and how to tailor eating plans for clients' specific weight loss goals. The deep dive into different fasting plans, including alternate day fasting and time-restricted eating, enables a consultant to recommend an appropriate approach to clients considering intermittent fasting. The course also explores the science of metabolism and calorie cycling, providing a comprehensive foundation for nutrition advice. A nutrition consultant who has taken this course will have a thorough understanding of intermittent fasting and may even offer it as an option to interested clients.

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Health Coach

A Health Coach supports clients in achieving their health goals through lifestyle changes and personalized strategies. This course provides a health coach with a thorough understanding of intermittent fasting practices, including methods such as alternate day fasting and time-restricted eating. A health coach can use the knowledge of the science behind fasting and its impact on metabolism to develop better tailored programs for clients who are interested in weight loss. The course's emphasis on maintaining weight loss over time is particularly useful for a health coach, as it reflects the need for long-term habit formation. A health coach can leverage the course's content on overcoming weight loss plateaus to help clients achieve their goals more effectively. This type of training allows a health coach to better advise their clients.

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Wellness Coach

A Wellness Coach helps clients achieve their health and wellness goals through personalized strategies involving diet, exercise, and lifestyle. This course on intermittent fasting would be valuable to a wellness coach. The course explains how intermittent fasting, which includes alternate day fasting and time-restricted eating, can be used for weight loss and improved health. A wellness coach will learn how to guide clients through various intermittent fasting plans and assist them in establishing sustainable eating patterns. The course covers the science behind fasting, which is useful for a wellness coach to provide evidence based recommendations. The course also underscores the importance of long-term lifestyle changes for weight maintenance, helping a wellness coach educate clients on adopting habits that support ongoing health.

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Fitness Blogger

A Fitness Blogger creates content about exercise, nutrition, and health topics, often sharing their personal experiences and advice with an audience. This course on intermittent fasting would be very useful for a fitness blogger who wants to provide reliable information on a popular weight loss method. The course's coverage of different intermittent fasting approaches, including alternate day fasting and time-restricted eating, can provide a fitness blogger with specific talking points. A fitness blogger can use the course's information on debunking common myths and misconceptions about intermittent fasting to improve the content they offer. The course's emphasis on maintaining weight loss, rather than simply losing weight, is useful for bloggers to discuss sustainable solutions with their audience. By learning about intermittent fasting, the blogger gains a deeper understanding of weight management, and a larger audience, as well.

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Health Educator

A Health Educator promotes wellness by teaching individuals and communities about healthy behaviors. This course on intermittent fasting can be beneficial for a health educator who aims to provide evidence-based information on weight management. This course covers the specifics of different intermittent fasting methods, such as alternate day fasting and time-restricted eating, and a health educator can utilize this to educate clients. Additionally, understanding the science behind how these methods impact health and metabolism allows a health educator to address common myths and misconceptions of intermittent fasting. The course's emphasis on sustainable lifestyle changes makes it applicable to a health educator looking to empower individuals to manage their health.

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Personal Trainer

A Personal Trainer designs and implements fitness programs for clients focusing on overall health and physical fitness, and many clients are interested in losing weight. This course, which presents a detailed guide to intermittent fasting, provides a personal trainer with knowledge of a popular method for weight loss and maintenance. A personal trainer can help create complementary workout programs for clients and use the course's exploration of the relationship between intermittent fasting and exercise to offer clients a unified fitness strategy. This course teaches several specific intermittent fasting approaches, like alternate day fasting and time-restricted eating, and a personal trainer can advise clients on the best approach for their health and fitness goals. This course will provide a personal trainer with extra tools for success.

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Registered Dietitian

A Registered Dietitian uses nutritional expertise to treat medical conditions and promote health. This course on intermittent fasting serves as a great addition to a dietitian's toolkit of weight management strategies. A dietitian will find the course’s in depth information on the science behind various intermittent fasting methods, such as alternate day fasting and time-restricted eating, useful in developing personalized diet plans. The course also covers the importance of understanding individual metabolic rates and calorie targets, which is relevant to a dietitian creating targeted interventions. Additionally, the course's focus on how to maintain weight loss long term aligns with a dietitian’s goals of helping clients achieve sustainable and lasting health changes. This course helps a dietitian keep up with different strategies that clients may be interested in.

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Health and Wellness Writer

A Health and Wellness Writer creates content about various health topics, often focusing on weight management and nutrition. This course on intermittent fasting would provide a health and wellness writer with a strong foundation of knowledge about a popular approach to weight loss. The course covers the science behind different intermittent fasting techniques, including alternate day fasting and time-restricted eating. A health and wellness writer can use this information to produce accurate, engaging, and informative articles or blog posts on the topic. With the course's focus on the benefits of intermittent fasting, a health and wellness writer will be well equipped to convey clear and valuable information to readers seeking weight loss advice.

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Corporate Wellness Consultant

A Corporate Wellness Consultant develops and implements health programs for employees in a corporate setting. This course on intermittent fasting would be helpful for a corporate wellness consultant who wants to present evidence-based weight management strategies to employees. The consultant could use the course's deep dive into the science of intermittent fasting, including how alternate day fasting and time-restricted eating work, to educate employees about weight loss. The course's emphasis on the sustainability of intermittent fasting as a lifestyle choice would also be very beneficial in the workplace setting. By taking this course the consultant will be in a position to offer informed guidance and help improve the overall health and wellness of employees.

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Dietitian

A Dietitian provides expert advice on nutrition, aiming to improve health and manage diseases through personalized diet plans. While this course focuses on intermittent fasting, a dietitian can use this knowledge to complement their overall approach to nutrition. A dietitian can apply the course's information on various fasting strategies, including alternate day fasting and time-restricted eating, to help clients meet their health goals. A dietitian will benefit from understanding a client's weight loss preferences, like intermittent fasting, and how it aligns with broader nutritional principles. The course's insights into metabolism, calorie cycling, and weight maintenance can add to a dietitian’s expertise in helping clients improve their overall health through diet.

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Wellness Program Coordinator

A Wellness Program Coordinator designs, manages, and evaluates health and wellness initiatives within organizations or communities. This course on intermittent fasting will be helpful for a wellness program coordinator who aims to include effective weight management strategies in their programs. The course covers the science behind various intermittent fasting methods, such as alternate day fasting and time-restricted eating. The program coordinator can use that knowledge to create evidence-based resources for program participants. The course's focus on sustainable weight loss and behavior change provides the coordinator with key elements for building comprehensive programs. A wellness program coordinator with this background will have the tools to improve an organization’s wellness plan.

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Life Coach

A Life Coach guides clients in setting and achieving personal and professional goals. This course on intermittent fasting, while focused on a specific dietary approach, offers valuable insights into behavior change and self-discipline, which are relevant to life coaching. A life coach might use the principles of structure and planning taught in this course to help clients develop routines in other areas of their lives. The course's emphasis on understanding one's body and goals can be applied by a life coach to support clients in other self improvement projects. The course highlights the importance of habit formation, a concept that can be valuable for a life coach and their clients. While intermittent fasting may be the subject of this course, the life coach will be taking something away that is applicable to personal growth.

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Public Health Advocate

A Public Health Advocate works to improve community health through policy changes, education, and awareness campaigns. This course on intermittent fasting provides a public health advocate with knowledge on a popular weight loss method that can be used in community health initiatives. The course's exploration of intermittent fasting methods, including alternate day fasting and time-restricted eating, could help inform public health campaigns aimed at reducing obesity. By learning about the science behind fasting and its benefits, a public health advocate can better address weight related health issues. The course's emphasis on long term weight management techniques provides valuable background information, and a public health advocate will have a greater impact on public health.

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Medical Assistant

A Medical Assistant supports healthcare providers by performing clinical and administrative tasks, often including patient education on health topics. This course on intermittent fasting would be helpful for a medical assistant who provides basic diet and nutrition information to patients, especially those interested in weight management. The course covers the different facets of intermittent fasting, including alternate day fasting and time-restricted eating. This will be beneficial for the medical assistant to help address patients’ questions about the practice and its benefits. The course also looks at the science behind different fasting methods, which can help the medical assistant understand how these methods impact the body. A medical assistant will gain more knowledge about a weightloss strategy that they may be asked about by patients.

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Intermittent Fasting

Fast Weight Loss That Lasts

What's inside

Learning objectives

Syllabus

Traffic lights

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Reviews summary

Comprehensive intermittent fasting guide

Activities

Career center

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