How Intermittent Fasting Can Help You Lose Weight
There are several ways to lose weight.
A technique that has become popular in recent years is called intermediate fasting.
Intermediate fasting is an eating pattern that involves a short-term regular fast, or little or no period of food intake.
Continuous fasting is understood by most people as a weight loss intervention. Fasting for a short period of time helps people eat fewer calories, which can lead to weight loss over time.
However, occasional fasting can help correct risk factors such as diabetes and cardiovascular diseases such as lowering cholesterol and lowering blood sugar levels.
This article explores what you need to know about Intermittent fasting and losing weight from time to time.
Choose your intermittent fasting plan
There are occasional fasting methods at different times. Among the most popular are:
Method 16: 8
Diet 5: 2
Warrior diet
Stop eating bricks
Alternative Day Fast (ADF)
All methods can work, but it is up to the individual to decide which one works best.
Here's a breakdown of the pros and cons of each to help you choose the one that suits her lifestyle.
Method 16/8
One of the most popular styles of fasting for weight loss is the 16/8 intermittent fasting plan.
This plan limits your intake of high-calorie foods and beverages to a set period of 8 hours per day. During the remaining 16 hours of the day it is necessary to abstain from eating.
Other diets may establish stricter rules and regulations, but the 16/8 method is based on time-limited feeding (TRF) models and is more flexible.
You can choose any 8-hour window for calorie intake.
Some people avoid breakfast and enjoy it from noon to 8 a.m., while others avoid eating late and stay tied up from 9 a.m. to 5 p.m. Calendar.
Limiting the number of hours you can eat during the day can help you lose weight and lower your blood pressure.
Research suggests that time-restricted eating patterns, such as the 16/8 method, can prevent high blood pressure and reduce the amount of food eaten, leading to weight loss.
A 2016 study found that when combined with prevention training, the 16/8 method helps reduce fat mass in obese people and maintain muscle mass.
A more recent study found that the 16/8 method did not harm muscle or strength gain in women receiving resistance training.
While the 16/8 method can be easily adapted to any lifestyle, some people may find it difficult to avoid eating alone for 16 hours.
Also, eating too many snacks or junk food during your 8 hour window can negate the positive effects associated with the occasional 16/8 fast.
To maximize the potential health benefits of this diet, be sure to eat a balanced diet consisting of fruits, vegetables, whole grains, healthy fats, and protein.
Method 5: 2
The 5: 2 diet is a simple intermittent fasting plan.
Five days a week, he normally doesn't eat and limits calories. Then, the other two days of the week, reduce your calorie intake to a quarter of your daily requirement.
Anyone who regularly consumes 2,000 calories per day means their calorie intake should be reduced by just 500 calories two days a week.
According to a source based on the 2018 Study Trust, the 5: 2 diet is as effective as daily calorie limitation for weight loss and blood glucose control in people with type 2 diabetes.
Another study found the 5: 2 diet to be just as effective as weight loss and continued calorie limitation for metabolic diseases like heart disease and diabetes.
The 5: 2 diet provides flexibility, without choosing which day to enjoy the fastest and without rules about what to eat on a calorie-packed day.
With that said, it's worth noting that eating "normally" on a calorie-packed day doesn't give you a perfect pass to eat whatever you want.
It's not easy to limit yourself to just 500 calories a week, even if it's two days a week. Also, consuming too few calories can make you feel sick or unconscious.
The 5: 2 diet can be effective, but it is not for everyone. Talk to your doctor to see if the 5: 2 diet may be right for you.
Stop eating
Brick stop brick is a common method for fasting in the middle of the day, according to Brad Pilon, author of "Brick Stop It".
This interim fasting plan involves identifying one or two non-continuous days a week that you abstain from eating or fasting for 24 hours.
The rest of the week you can eat without hesitation but eating an unbalanced diet should be advised and overeating should be avoided.
The rationale behind 24-hour weekly fasting is that weight loss is achieved by consuming fewer calories.
Fasting for up to 24 hours can result in metabolic changes that can use fat for energy instead of glucose.
However, avoiding food for 24 hours at a time takes a lot of willpower and can lead to eating junk and junk food later on. It can also bring out the chaotic food types.
More research is needed to determine the potential health benefits and weight loss features of the Brick Stop Brick Diet.
Talk to your doctor before trying brick stop brick to see if it can be an effective weight loss solution for you.
Alternative day fasting
Alternate day fasting is an intermediate fasting plan with a simple structure to remember. In this diet, you fast every other day but you can eat whatever you like during the fast.
Some versions of this diet adopt a “modified” fasting strategy that involves eating about 500 calories on fasting days. However, other versions cut the calories completely on the day of fasting
Alternative day fasting has shown the benefits of weight loss.
A randomized pilot study comparing daily calorie restriction in obese adults with alternative daytime fasting found that both methods were equally effective for weight loss.
Another study found that participants consumed 35% fewer calories and lost an average of 7..7 pounds (3.3 kg) after 3 weeks of fasting and 12 hours of unlimited eating options for 4 weeks.
If you really want to maximize weight loss, adding a practice method to your life can help.
Studies have shown that combining alternative-day fasting with preventive exercise can lead to twice the weight loss than normal fasting.
A full fast every other day can be extreme, especially if you are new to fasting. Perseverance on fasting days can also be tempting.
If you are new to fasting from time to time, start fasting every other day with a changed fasting plan.
Whether you start with a modified fasting plan or a completely fast one, adding good, high-protein foods and low-calorie vegetables will help you feel fuller if you maintain a nutritious diet.
Warrior's Diet
The Warrior Diet is an interim fasting plan based on the eating habits of the ancient warriors.
Created in 2001 by Ori Huffmeckler, the Warrior Diet is a bit more extreme than the 16: 8 method but less cumbersome than the brick fast brick method.
It consists of eating very little for 20 hours a day and then eating as much as you want for a period of 4 hours at night.
The Warrior Diet encourages dieters to consume small amounts of dairy foods, hard-boiled eggs and raw fruits and vegetables, as well as calorie-free liquids during the 20-hour fasting period.
After this 20 hour fast, people can basically eat whatever they like for a period of 4 hours but organic, healthy and unrefined food is offered.
Although the Warrior Diet has not been specifically studied, human studies suggest that time-limited eating cycles can lead to weight loss.
There may be other health benefits to a variety of time-limited feeding cycles. Studies show that time-limited feeding cycles increase the risk of diabetes, slow tumor progression, geriatric delays, and life expectancy in rats.
Further research is needed to fully understand the weight loss benefits of the Warrior Diet.
Following the Warrior Diet can be difficult because it limits yourself to just 4 hours per day to get enough calories. Drinking heavily at night is a common challenge.
The warrior diet can also be a chaotic eating type. If you are facing a challenge, talk to your doctor to find out if it is right for you.
SUMMARY:
Sometimes there are different types of fasting, each with its own advantages and challenges. Talk to your doctor to see which option might be right for you.
How Intermittent Fasting Affects Your Hormones
Sometimes fasting can help you lose weight, but it can also affect your hormones.
This is because body fat is the body's way of storing energy (calories).
When you don't eat something, your body makes various changes to make the stored energy more accessible.
These include, for example, changes in the functioning of the nervous system, as well as major changes in some important hormone levels.
The following two metabolic changes occur when you fast:
Insulin. Insulin levels rise when you eat and drop dramatically when you fast. Low levels of insulin to facilitate fat burning.
Norepinephrine (norepinephrine). Your nervous system sends norepinephrine to fat cells, which break down body fat into free fatty acids that are burned for energy.
Interestingly, some people claim to eat 5-6 meals a day, but short-term fasting can increase fat burning.
Studies have shown that alternate-day fasting trials last 3 to 12 weeks, as well as full-day fasting trials lasting 12 to 24 weeks reduce body weight and body fat.
However, more research is needed to investigate the long-term effects of occasional fasting.
Another hormone that changes during a fast is human growth hormone (HGH), which increases its levels five times.
Previously, HGH was believed to help you burn fat faster, but new research has shown that it can signal the brain to conserve energy, making weight loss difficult.
By activating a small population of agonist-related protein (AGP) neurons, HGH can indirectly increase appetite and reduce energy metabolism.
SUMMARY:
Short-term fasting produces a series of physical changes that promote fat burning. However, elevated levels of HGH can indirectly lower energy metabolism and counteract continued weight loss.
Intermittent fasting helps you lose calories and lose weight.
The main reason to take a weight loss break is that it helps you eat fewer calories.
The different protocols involve avoiding food during all periods of fasting.
If it doesn't pay to eat more during your meal period, you will consume fewer calories.
According to a 2014 review, occasional fasting reduces body weight by 3 to 8% in 3 to 28 weeks.
When weight loss rates are evaluated, intermediate fasting can result in a weight loss of approximately 0.55 to 1.65 pounds (0.25 to 0.75 kg) per week.
People also experienced a 4-7% reduction in waist circumference, indicating that they had reduced abdominal fat.
These results indicate that continuous fasting can be a beneficial weight loss tool.
With that said, sometimes the benefits of fasting outweigh the weight loss.
It has many benefits for metabolic health and can also help reduce the risk of cardiovascular disease.
Although it is generally not necessary to count calories during occasional fasting, weight loss is largely mediated by an overall reduction in calorie intake.
Comparison studies of continuous fasting and continuous calorie restriction showed no difference in weight loss when calories matched between groups.
SUMMARY:
Sometimes fasting is a convenient way to lose weight without counting calories. Numerous studies show that it can help you lose weight and belly fat.
Intermittent fasting while dieting can help you maintain muscle mass
One of the worst side effects of dieting is that your body wants to lose fat.
Interestingly, some studies have shown that intermittent fasting can be beneficial in maintaining muscle mass while losing body fat.
A scientific review found that intermittent calorie restriction resulted in the same amount of weight loss as continuous calorie restriction, but much less reduction in muscle mass.
In calorie limitation studies, muscle mass was reduced by 25%, compared to 10% in occasional calorie limitation studies.
However, these studies had some limitations, so take probes with a grain of salt. Recent studies have found no difference in fat mass or muscle mass with continuous fasting compared to other types of eating plans.
SUMMARY:
Although some evidence suggests that intermittent fasting may help you maintain more muscle mass than standard caloric restriction, recent studies do not support this notion.
Intermittent fasting facilitates healthy eating
For many, one of the major benefits of occasional fasting is its simplicity.
Instead of counting calories, it’s easy to tell your time for the most occasional fasting rules.
The best dietary pattern for you can follow in the long run. If occasional fasting makes it easier to eat your healthy diet, it will have the obvious benefits of long-term health and weight maintenance.
SUMMARY:
Sometimes one of the main benefits of fasting is that it facilitates healthy eating. This can make it easier to eat a long-term healthy diet.
How to be successful with an intermittent fasting protocol
Here are some things to keep in mind if you want to lose weight with occasional fasting:
Food quality. The food you eat is still important. Try to eat mostly whole, single-ingredient foods.
Calorie counting. Try to eat normally during fasting, not to replenish the calories you lost during fasting.
Continuity. Like any other weight-loss method, you should use it for a long time if you want it to work.
Patience. It may take some time for your body to adjust to the intermittent fasting protocol. Try to stay consistent with your meal schedule and it will be easier.
Most popular non-stop fasting protocols also recommend exercise, such as strength training. This is very important if you want to burn body fat initially while maintaining your muscle mass.
At first, it is not necessary to count calories with occasional fasting. However, if your weight-loss stall, calorie counting can be a useful tool.
SUMMARY:
If you want to lose weight with occasional fasting, you still need to eat healthily and maintain a calorie deficit. Being consistent is essential and exercise is important.
BOTTOM LINE
At the end of the day, occasional fasting can be helpful for weight loss.
The associated weight loss is mainly due to the reduction in calorie intake, but it can also have some beneficial effects on hormones.
Although sometimes fasting is not for everyone, it can be very beneficial for some people.
No comments:
Post a Comment