The Intermittent Fasting Strategy You've Never Heard Of

The Intermittent Fasting Strategy You've Never Heard Of

You’ve probably heard of all the usual suspects in the intermittent fasting world.

16:8.
5:2.
The Warrior Fast.
Protein-Modified Fasting.
Somewhere out there, someone’s probably trying a 23:1.

But I’d bet my pre-ordered Collector’s Edition of Final Fantasy XVII that you haven’t tried this one.

Introducing: Controlled Fasting, the simple, low-stress fasting strategy I use (and coach) to help people lose fat, stay full, and still have room for pizza.

Let’s break it down.

Wait, What Even Is Intermittent Fasting?

Intermittent fasting (IF) is just fancy talk for “you only eat during a certain window of time.”

That window could be 8 hours, 12 hours, or longer depending on your goals. During your fasting window, you either eat nothing or stick to zero-calorie drinks like water, black coffee, or tea.

Now, some people act like IF is a magical fat-melting ritual passed down by Spartan warriors or anime protagonists.

Truth bomb: it’s not magic.
Fasting helps you lose fat because it limits when you can eat, which often means fewer calories overall. That’s it. That’s the “secret.”

There are other potential benefits (like cellular repair or improved insulin sensitivity), but most of those kick in with longer fasts—24+ hours. Most people doing 16:8 won’t hit those ranges consistently enough to see major effects.

So, fasting = optional.
But Controlled Fasting = smart.

So What’s Controlled Fasting?

Controlled Fasting takes the simplicity of intermittent fasting and upgrades it with one powerful twist:

Strategic Meal Replacements

Instead of just skipping breakfast and pushing through hunger until lunch (like traditional IF), you strategically add a protein-packed shake when it benefits you most.

Sometimes this shake replaces a meal.
Other times, it preloads you before a meal so you eat less without even trying.

Here’s how it might look:

  • Shake for breakfast → shake for lunch → whole food dinner
  • Skip breakfast → shake at lunch → whole food dinner
  • Shake before a big dinner to help prevent The Endless Buffet effect
  • Shake post-workout to stay full and recover faster

No counting calories. No obsessing. Just some simple structure that plays well with real life.

Why It Works (Like, Actually Works)

Controlled Fasting is low-effort but high-reward. Here’s why it’s been a game-changer for my clients (and myself):

✅ Appetite Control

When you drink a protein shake with fruit and healthy fats before a meal, your stomach fills up, and—surprise!—you naturally eat less. No white-knuckling required.

✅ Protein Distribution

Spreading your protein intake evenly through the day supports muscle retention, which helps you burn more calories at rest and avoid that “skinny-fat” look during fat loss.

✅ Simplicity That Sticks

No complicated tracking apps or restrictive rules. You’re just replacing or preloading a meal with a protein smoothie. Easy to do. Easy to maintain.

✅ Real Food, Real Results

We’re not talking SlimFast here. The best Controlled Fasting shakes are ones you make yourself:

The Starter Pack:

  • 1 scoop protein powder
  • 1 banana or frozen berries
  • 1 spoon of nut butter
  • Optional: spinach, zucchini, chia seeds, etc.
  • Blend it up and go

If you're on the road, a ready-to-drink shake (like Premier Protein or Fairlife) works in a pinch—but homemade always wins.

Is Controlled Fasting Better Than Regular Fasting?

Short answer: depends on your goals and lifestyle.

If traditional fasting makes you feel like a ravenous gremlin by noon, Controlled Fasting gives you a middle ground.
You still eat within a window—but without the gnawing hunger, headaches, or “I’m going to eat everything in the fridge” moments at dinner.

And unlike standard IF, Controlled Fasting actually helps you hit your protein goal, which is huge if you're trying to lose fat, preserve muscle, or look more toned.

If nothing else, it’s more flexible. You don’t have to be perfect. You just have to be consistent.

Is This For You?

Let’s keep it real:

✅ You might love this if:

  • You’re busy and don’t have time to cook multiple meals a day
  • You prefer structure but hate counting every calorie
  • You want to lose fat without feeling like you’re starving all the time

🚫 You might not love this if:

  • You hate shakes or protein powder textures
  • You don’t have access to a blender (though you can get one for $20)
  • Your job makes it hard to store or prep a shake (though shelf-stable options exist)

If you're even mildly curious, I say give it a shot for a week. Worst-case scenario? You go back to what you were doing before. Best-case? You find a rhythm that finally fits your real life.

Want Help With This?

This is one of the many simple-but-powerful strategies I use in my 1:1 coaching. If you’re tired of starting over, trying to figure it out on your own, or hopping from one diet to the next…

Let’s build your forever plan.
No fads. No guilt. Just real strategies that work—even if you love pizza, Netflix, and sleeping in.

👉 Apply for coaching. I’ll help you map out a plan, tweak it as life throws curveballs, and keep you accountable.

Created with MailerLite