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Is Intermittent Fasting Good For Weight Loss?

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Is Intermittent Fasting Good For Weight Loss?

Intermittent fasting is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating.

It is promoted to change body composition through loss of fat and mass weight and to improve markers of health that are associated with diseases such as high blood pressure, and cholesterol levels.


Intermittent fasting is an excellent way of losing fat by helping the insulin–the fat-storage hormone–to function more efficiently by keeping it down and preventing blood sugar spikes and inflammation.
Intermittent fasting has recently become a health trend for most people on the weight loss journey.

A school of thought believes it is good because significant changes have been seen in people who engage in it as well as pay attention to the particular food they eat.
Most people understand intermittent fasting as a weight-loss intervention.


Fasting for short periods helps people eat fewer calories. In any case, we get into an intermittent state of fasting overnight automatically.

If you go to bed at around 10.00 pm and you don’t eat breakfast until 7.00 or 8.00 am, you are in a fasting state. If you can extend this state by another six to eight hours, then you will be able to see an even better effect.

This means that if you finish eating your dinner by 7 pm seven, your next meal will be around noon the next day.


Here are 6 popular ways to do intermittent fasting:

Many intermittent fasting schedules exit. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

Each person’s experience of intermittent fasting is individual and different styles will suit different people. Choosing regular time periods to eat and fast.

For instance, you might try eating once during an 8 hour period each day and fast the remainder or you might choose to eat one meal a day, two days a week. Several methods exist and some include ;

  1. The 16/8 method
    It involves fasting every day for about 16 hours and restricting your daily eating window to approximately 8 hours.
  2. The 5:2 method
    The 5:2 diet, or the Fast Diet, involves eating 500–600 calories for 2 days out of the week and eating normally the other 5 days
  3. Eat Stop Eat is an intermittent fasting program with one or two 24-hour fasts per week.
  4. Alternate-day fasting involves fasting about every other day, either by not eating anything or by eating only a few hundred calories.
  5. The Warrior Diet encourages subsisting on only small amounts of vegetables and fruits during the day and then eating one huge meal at night.
  6. Another way to do intermittent fasting is to simply skip one or two meals when you don’t feel hungry or don’t have time to eat.
    If you decide to try intermittent fasting, keep in mind that diet quality is crucial. It’s not possible to binge on ultra-processed foods during the eating periods and expect to manage your weight and boost your health.
    Furthermore, before embarking on an intermittent fast, you should consult a healthcare professional.

Tips That Can Help You do Intermittent fasting.

Stay hydrated: – Drink lots of water and non-caloric drinks such as herbal teas throughout the day during the fast periods. *Avoid obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food such as catching up on paperwork or going to see a movie.

Resting and relaxing: Avoid strenuous activities on fasting days although light exercise like yoga can be beneficial.

Conclusion

It’s important to check with your doctor before starting intermittent fasting to get his/her go-ahead as Intermittent fasting is not for everyone.

The body takes time about 2-4 weeks to become adjusted to Intermittent fasting. You might feel hungry or cranky while getting used to the new routine. Longer periods without food, such as 12, 24,36,48 hour fasting periods are not necessarily better and can be dangerous as going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Some people try Intermittent fasting for weight management and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol, or arthritis.

But intermittent fasting isn’t for everyone such as children or teens under 18, people with an eating disorder history, and pregnant or breastfeeding women.

Consistency and ensuring that it is aligning with your mind, body, and soul, you can expect a good weight loss of anywhere between 2-6 kg a month with excellent inch loss and increase in energy levels and brain function.

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