Intermittent Fasting for Weight Loss
Today, I am going to cover all about intermittent fasting. First, we need to understand this plane is based on weight loss, not fat loss. Weight Loss vs Fat Loss.
In fact, intermittent fasting one of most popular and trending diet, especially when it comes to fast changes in the body, improve their health and simplify their lifestyle. However, many studies show that it can have a vigor effect on your brain and body and may even help you live longer. Study
What exactly Intermittent Fasting Is?
Intermittent fasting is a norm that cycles between periods of fasting and eating. In fact, it doesn't specify which food you should eat instead when you should eat them. In this regard, it is not a traditional sense but more precisely described as an eating pattern. The common intermittent fasting methods comprising daily 16-hour fasting for 24 hours twice a week. Fasting has been a practice throughout human development.
In fact, fasting from time to time is more natural than always eating 4-5 or 5-6 meals a day. Fasting is also done for religious purposes, including in Christianity, Islam, Judaism, and Hinduism, etc.
Methods Of Intermittent Fasting
Actually, there are various ways of doing intermittent fasting, all of which split the day or week into fasting and eating periods. In this fasting period, you will eat litter or nothing at all.
Most popular methods-
1. Eat stop then eat
This consists fasting for about 24 hours, once or twice a week, for an instance, you don't have to eat anything from dinner to dinner the next day.
2..The Diet 5/2
In this method, five days are normal eating days, while the others with restrict calories to 500-600 per day.
3.The Diet 16/8
It consists of restricting breakfast and skipping and eating period to 8 hours, like eat between 1-9 pm then you fast for 16 hours.
In fact, by reducing your calorie intake, any of these methods can lead to weight loss. But the most popular diet is considered to be 16/8 method as it is the simplest and sustainable and easy to stick to it.
Does It Affect Your Cells And Hormones
When you fast, various things occur in your body on the cellular and molecular level. For an example, your body controls hormone levels to make stored body fat more accessible, and your cells initiate vital repair processes and change the expression of the genre
Let's see some changes when occurs in your body during the fast.
Insulin sensitivity improves and the level of insulin drops down drastically. The more insulin level is low the more it will help stored fat more accessible.
There are some changes in the function of genes related to longevity that helps protect against disease
3.Human Growth Hormone (HGH)
The levels of Growth hormone increases resulting loss of fat and muscle gain.
Basically, when you fast your cells initiate cellular repair, this comprises autophagy, where cells digest and remove old dysfunctional protein that builds up inside cells.
These changes in the body are mainly responsible for the health benefits of intermittent fasting.
Powerful Weight Loss Tool
In fact, weight loss is the most common and popular for people especially who want to lose weight.
By having fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.
Besides, intermittent fasting changes your hormones levels to make easier weight loss.
On top of that lowering insulin and increasing growth hormone levels, it increases the release of fat burning hormone noradrenaline.
Because of these some changes in hormones, short-term fasting may raise your metabolic rate by 14%
Studies show that intermittent fasting could be a powerful weight loss tool.
2014 review study found that this type of eating pattern can cause 3 to 8% weight loss over 3 to 24 weeks, which is a great amount as compared to most weight loss studies. And along with this study also found that intermittent fasting causes less muscle loss than the most standard method of constant calorie restriction. Study
However, bear in mind that the main success of this diet is that eat fewer calories overall. Otherwise, if you eat large amounts of food, you would not lose weight anything at all
Benefits Of Intermittent Fasting
Basically, in this many studies have been done on intermittent fasting, in both humans and animals, and these studies show that it can have to powerful benefits for weight maintenance and the health of your brain and body. It may also help you even longer.
keep in mind that research is still in its early stages. Most of the studies were small, short-term or conducted in animals. Many more things yet to come in higher quality human studies.
Eating healthy is always best and simple, but it can be very hard to maintain. One of the main hindrances is all the work required to plan and cook for healthy meals.
Sometimes intermittent fasting can make things easier since you don't need to plan, cook or clean up after meals.
In this respect, intermittent fasting is very popular among life hacking crowd, since it improves your health while making easier your life at the same time.
Who Should Avoid This
Intermittent fasting indeed is not for everyone. If you have an eating disorder problem, you should not fast without consulting with a health consultant. otherwise, it could be outright harmful.
Side Effects And Safety
1. Hunger is one of the biggest side effects of intermittent fasting
2. Your brain may not function properly and may feel weak.
3.Although it may be temporary since it can take some time for your body to get used to the new meal schedule.
4. If you have any medical condition, you must consult your doctor before jumping into intermittent fasting.
Those conditions are:-
- Having low blood pressure
- Having diabetes
- Taking medications
- Having problems with blood sugar regulation
- Having a history of eating disorders.
- Pregnant or breastfeeding.
Yes, you can follow if you want to lose weight means if your weight is extremely high, you can follow this, but along
with this, you may lose your muscle mass if you don't care of your muscle, you just want to cut down as fast as possible. Go for it, but for a short period of time. Personally, I don't follow this diet, I follow a regular fat loss program where I can preserve my muscle by slowing down fat%.
I hope this guide will be helpful to better understand. If yes, share, comment, follow and subscribe for more such information about health fitness and workouts. Thanks
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