In the case you desire to lose weight, intermittent fasting for weight loss is one of the best tools out there. Research studies have revealed that intermittent fasting has significant benefits for both your brain and your body.
Fasting also helps in warding off chronic diseases, boost your levels of energy and also improve your brain and memory function.
Whenever you are carrying out intermittent fasting, you consume all the healthy fasting foods your body requires but within a shorter time duration.
Embarking on intermittent fasting is a potent way for losing weight fast, and also keeps it off. Intermittent fasting can stimulate your weight loss goals by helping to bust stubborn fat pockets, reduce calories, and rewrite your metabolism for improved performance.
How does intermittent fasting stimulate weight loss?
There are several methods; however, the most popular methods involves eating during a 7- to 9-hour window, and then fasting the remaining 13 to 15 hours. It is not as bad as it may sound, especially when you decide to add a little Bulletproof Coffee to help in keeping the hunger in check.
In the case you’re think more about it, fasting is not entirely unnatural. Your forefathers evolved to survive in situations where food was hard to get.
On top of other health-related benefits, intermittent fasting accelerates a suitable storm of relevant metabolic changes to tackle fat reduction and weight loss.
What are the fat-busting advantages of intermittent fasting:
Reduces insulin levels
Intermittent fasting for weight loss typically acts on insulin in two diverse ways. First, it enhances your adiponectin levels, which assists in restoring insulin sensitivity for preventing diabetes and weight gain.
Secondly, intermittent fasting reduces your insulin levels. Reduced insulin is what your body requires to switch to burning away stored fats rather than glucose.
Intermittent fasting affects cholesterol by reducing your LDL levels as well as VLDL cholesterols.
While increasing your cholesterol will not directly help you lose weight, obese and overweight individuals are more likely to experience dangerously high VLDL and LDL cholesterols, as well as the cardiac risk that accompanies it.
Intermittent fasting also assists in boosting fat, glucose and protein metabolism in animal research and studies.
Enhancing your resting metabolism assists your body in burning more calories throughout the day, even while you are asleep or resting. Also, fasting increases your noradrenaline and adrenaline levels (hormones which assist your body in freeing up more reserved energy whenever you are fasting.)
What you can and cannot eat?
You can consume whatever you desire on days when you are not fasting. However, to lose weight and achieve the nutrients you want, it is crucial you stick to healthy fasting foods and reduce treats such as processed and dessert foods.
On days when you are fasting, it is crucial you eat little or no food at all.
For instance, the normal daily diet says you should consume no more than 550 calories during a particular fast day.
Another program known as the 5:2 Fast Diet has to do with eating five days per week and then fasting for the remaining two days, where women get not more than 550 calories and men not more than 650 calories.
That is a quarter of the average amount you probably eat on days when you are not fasting. Whether you consume those calories in a single sitting or you spread them across different micro-meals, is up to you.
The amount of exercise you choose to get all depends on you. But, you will not have enough energy to do that on your fasting periods and days.
The developer of the Every Other Day diet meticulously studied individuals carrying out cardiovascular exercises such as biking, while on an alternate-fasting plan and discovered that they were able to sustain muscle mass while still fasting.
Does it follow preferences/restrictions?
You select the food you consume, so you can make choices about your varied food restrictions whether you are a vegan or vegetarian, high or low carb, etc.
However, it is worth noting that you may have side effects such as headaches, weakness and fatigue.
What else you need to know
Cost: Nothing beyond your normal shopping. Since you will be eating much less 3 to 4 days every week, the cost of your grocery should reduce.
There are numerous websites and books detailing variations on the main ideas of intermittent fasting. So although there is no particular endpoint for support, there are several resources once you have decided the versions of the fasting plan you are most suitable with.
Does intermittent fasting help in losing weight?
Different studies focused on intermittent fasting- reveals weight loss is achieved after sticking to the intermittent fasting diet for weeks.
How to fast intermittently
Although intermittent fasting is safe for most well-nourished and healthy individuals, it might not be suitable for people who have medical conditions.
For those individuals who are ready to start intermittent fasting for losing weight, the following tips will help you in making the experience as successful and easy as possible.
Have a good meal plan
Preparing a good meal plan for a week might assist you in losing weight. If you are interested in losing weight through intermittent fasting, you might find it important to plan what you are going to eat during your fast days or weeks.
- Make the calories count
Calories are different, most fasting methods don’t set restrictions on the total amount of calories an individual should consume when carrying out intermittent fasting, it is important to be deliberate on the nutritional value of the meal.
- Eat low-carb
Restricting your intake of carbohydrates will lower your appetite and make it easier for the body to shift to fat-burning ketosis.
- The final word
Following an intermittent fasting diet which recommends eating 550-650 calories on your periodic fasting days might work and be very healthy for most people. You can also follow the three tips on how to lose weight by fasting to enhance the rate at which you lose weight.