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Fasting During the Work Day To Maximize Body Fat Loss with High Energy Levels

breakfast, meal schedule

Scott, I want to try fasting, but I exercise first thing in the morning and need to eat breakfast before I head off to work where things are extremely busy. Methods I have been using this year to lose body fat have not worked, time for something new, but I need expert help for all of the details to get this right! ~ Cindy

Cindy, your situation is perfect to consume breakfast following exercise, fast through the work day and eat a satisfying dinner in the evening to drive excellent rates of fat burning. Numerous busy clients have used this schedule with great success during 2019 to achieve what we call Double Intermittent Fasting. Two fasted periods of approximately 12 hours daily has a great impact on hormones, digestion and other factors governing rates of body fat loss.

Delicious breakfast featuring pasture raised, uncured sugar-free bacon, sausage and free range eggs.

Enjoy a hearty breakfast with cage free eggs, grass fed beef bacon, pasture raised pork sausage and vegetables before you head off for a busy day. Get a free copy of the 21 Day Fat Cell Cleanse Nutrition Plan to help you Outsmart Up to 10 Pounds of Body Fat In Just Three Weeks. Adjust the meal timing to fit your needs while maximizing the fat burning benefits of intermittent fasting.

Start The Day Off Right

Exercising first thing in the morning is a great habit and yes, having a meal within an hour following exercise is ideal. You can use the meal schedule above to implement the 21 Day Fat Cell Cleanse Nutrition Plan and earn great rates of body fat loss with high energy. In a majority of cases three weight training and two fat burning interval sessions per week would make up the ideal exercise frequency for excellent rates of fat burning without over training. Aim to wake up the same time every day to support high energy levels on the two non-scheduled exercise days. Those two off days are a good time to do something else physical in nature to promote high energy levels and to relieve stress.

Keep Busy and Burn Body Fat

Executing a 12 hour fasting period between breakfast and dinner is beneficial for fat burning beyond the reduced caloric intake. The modern work day is extremely busy and can be very stressful for a large portion of the population. Fasting through lunch to keep the focus on work helps the day go by faster with more achievement. Take some time to walk around outside or other activities to get some exercise during the lunch break. Even a short 10 minute walk can do a lot of mental cognition and energy levels.

Break the Glass Snacks

Just in case you get hungry I would have some raw nuts at work to consume instead of making an impulsive choice for bad items. Some people are able to transition to a fasting period easier than others. Consuming some nuts during the work day does break the fast so to speak, but it is no way a loss as each day can unfold differently than another.

Big Steak

Grass-fed t-bone steak grilled to perfection.

A juicy grass fed steak is an ideal choice for dinner along with green vegetables, grass fed butter and spices. The ideal content of dietary fat and protein within a grass fed steak will keep you well satisfied and fueled throughout the evening and during the morning exercise session the next day.

So What’s For Dinner?

Following a long yet productive day at the office go for a grass fed ribeye or other sustainably raised protein sources for dinner. Consume as many green vegetable portions as you like along with some grass fed butter to make them taste great. Adding other great dietary fat choices such as guacamole and extra virgin olive oil from a dark bottle or can to dinner helps to complete the ideal dinner following a 12 hour fast.

No Eating After Dinner

Following dinner in the early evening there should be no eating until breakfast the next day. This hard rule keeps people out of trouble who often rationalize eating snacks out of boredom in the evening. Quite simply nothing good happens after dinner from a food consumption stand point. The second 12 hour fast starts after dinner and is in large part while you are going to be sleeping.

Email to get free copies of the 21 Day Fat Cell Cleanse Calendar, 21 Day Fat Cell Cleanse Nutrition Plan, and Day 22 Carb Load Nutrition Plan files with sample days of eating. We can discuss your individual situation and goals 7 days per week so you are ready for Spring Break!

Read more of Scott’s health and wellness articles on our Discover Blog.

scott mendelson, infinity fitness

Scott Mendelson

Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met.  Do not start or make changes to your exercise program without consulting your doctor.  It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at  Copyright © Infinity Fitness INC All Rights Reserved 2019.