Yeah, I've been intermittent fasting and carb cycling for a while. My wife did the below program with a co-worker and I basically hi-jacked the fasting part of it from that. I absolutely love it and it has become my lifestyle. I know there are a lot of programs that say you have to do the fasting with their way of eating. But that's BS. You can fast and get the benefits without having to use someone's specific eating method. Here's what I do though.
Food:
I carb cycle. I have four "regular" or normal carb days and three low carb days. On my "regular" carb days I eat between 2,000-2,500 calories and my low carb days I eat anywhere between 1,600-1,800 calories. I pay more attention to my macros than I do calories. BUT, I don't completely ignore my calories. I have MyFitnessPal app setup to help me track my daily caloric intake and macros. I eat whole to minimally processed foods. I drink a lot of water and unsweetened tea with lemon/lime mixed in. Three to four times a week I drink one glass of 8-9 oz of red wine (Cabernet).
Fasting:
I fast 16 hours everyday. I don't eat past 8 pm and will not eat again until 12 noon the next day. I have an 8 hour "feeding window" to consume all of my calories for the day. So for example, take last night, I didn't get home until 8:30 pm because of my son's baseball game. So, I didn't eat lunch today until 12:30 or after. However, I will consume all of my calories by 8 pm tonight to get back on track with my fasting and eating schedule.
Exercise:
I lift weights and do resistance training 40-45 minutes four to five times a week. Every few weeks I'll get my elliptical machine and do 40 minutes of cardio twice a week.
Results- I feel great. My mind is a lot clearer and a lot sharper. I used to have problems with losing my train of thought, memory seemed to be slipping a bit and I'd go through periods of the day where I just felt like my mind was in a "fog". I also had focus issues. All of that is gone. Of course the weight loss (I've lost over 52 lbs). But really, that becomes secondary when you start to realize how much better you feel and how much sharper your mind is. I will say this though. When carb cycling and combining that with weight training and fasting. You have to be careful not to lose too much weight too fast. Because you won't hit any plateaus. The weight just starts pouring off. I hope this helps.
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