Intermittent Fasting for Weight Loss – A Dietary Approach to Stay Fit
Have you ever heard about intermittent fasting? If not, this post will help you explore what is intermittent fasting and how it can help you lose weight.
Intermittent fasting is a pattern of eating that can help you achieve your fitness goals. Some people are using intermittent fasting for weight loss, while some use for improving their health and lifestyles.
Keep in mind that intermittent fasting is not a keto diet plan; it doesn’t change what you eat; it changes the schedule of eating. This eating pattern involves fasting for a short period of time, during which you are not allowed to consume food. When you fast regularly, it will help you eat fewer calories, which will eventually result in weight loss.
If you are still confusing what intermittent fasting is and how it can help you lose weight, here is everything you need to know about this versatile eating pattern.
What is Intermittent Fasting?
Intermittent fasting is a timed approach to eating that restricts calorie consumption. It involves eating during a short period of time and limits calorie consumption for the remaining day. This time-restricted fasting is safe for well-nourished, healthy people. The ultimate goal of following this diet regimen is to promote fat loss and improve your overall health. Those with diabetes, cardiovascular diseases, anemia and other medical conditions are not advised to start intermittent fasting.
How Intermittent Fast Works?
There’s no denying that your body functions differently when feasting compared to when fasting. When you eat a meal, (I’m not specifically mentioning any food here), your body starts to process the food, and choose to use this easy to burn energy for normal body functions rather than the fat that is already stored in the body. However, when you are in the fasting state and when your body is not consuming any food, your body doesn’t have readily available energy, it promotes fat breakdown to consume energy. This is how intermittent fasting works. When your body doesn’t consume food, and it doesn’t have a ready supply of glucose, your body has no other option than to break down the fat stored in your body.
Why does it work?
Your body reacts to energy consumption with insulin production. If your body is sensitive to insulin, it will use the food you consume more efficiently. And your body is more sensitive to insulin when you are fasting. Thus, fasting can make positive changes in insulin production and insulin sensitivity that can encourage weight loss and increase muscle mass.
How to Do Intermittent Fasting?
During intermittent fasting, you either eat or nothing at all. There are different ways to follow this eating regimen. Every method involves either dividing the day into eating and fasting periods.
The 16:8 Method
The 16:8 method is a type of intermittent fasting that involves fasting for 14-16 hours and restricts your daily eating for 8-10 hours. During the time, when you are allowed to eat, you can eat up to two, three or more meals.
This method of intermittent fasting can easily be followed if you don’t eat anything after having dinner and skip breakfast. This method is not suitable for those who can’t skip breakfast and feel hungry in the morning. However, for breakfast skippers, it is a great way to lose weight.
When you are in a fasting state, you are allowed to drink water, coffee and beverages with no calories to satisfy the feelings of hunger. During your eating hours, you can eat healthy foods of your choice, no restriction. Keep in mind that this method of intermittent fasting doesn’t work if you eat junk food or consumer high-calorie foods.
The 5:2 Method
The 5:2 method is an intermittent fasting plan that involves five days of normal eating with no restriction of calories, then the two days of the week, you restrict your calories. For instance, if you consume 2000 calories per day, the 5:2 intermittent fasting forces you to reduce your calorie intake to 500 calories per day for two days a week.
I know restricting your body to 500 calories per day is easier said than done. The 5:2 fasting plan is not for everyone; it is because consuming too few calories may make you feel ill. It is advised to talk to the healthcare provider before following this fasting regimen. Many studies have proven that people who followed the 5:2 intermittent fasting regimen, observed a significant weight loss and lower blood glucose level.
Eat Stop Eat
It is an unconventional dietary approach to intermittent fasting that involves one or two days of fasting during which you are not allowed to eat. During the remaining weekdays, you can eat whatever you want but avoid overconsumption and eat a well-balanced diet.
Alternate day Fasting
It is an intermittent fasting 101 method which allows you to fast on the alternate days and eat whatever you want during the non-fasting days. Alternate fasting is an effective diet regimen that can provide significant weight loss results. To speed up the process of fat loss, you are advised to follow a rigorous workout routine.
The Warrior Diet
This method of intermittent fasting is based on the eating patterns of ancient warriors. When you follow this fasting plan, you are required to consume restricted calories for 20 hours the day and then during the 4-hour window at night; you can eat as much food as you can.
Intermittent Fasting for Weight Loss
One of the best things about trying intermittent fasting is that it can help you lose weight by eating fewer calories. It is because reducing the number of hours that you can eat during the whole day may help you lose weight, burn more fat and normalize your blood pressure. This is the main reason people use intermittent fasting for weight loss. Some studies indicate that this dietary pattern may prevent high blood pressure and reduce the number of calories you consume during the day, leading to significant weight loss.
Intermittent fasting can work when you eat a balanced diet, including protein, fruits, vegetables, whole grains, healthy fats, and say no to junk and calorie-rich foods. A study suggests that people experienced a few inches reduction in their waist circumference after following the intermittent dietary regimen. It clearly shows that intermittent fasting is a great weight loss strategy that not only helps you lose weight without counting calories but has positive effects on your metabolic health.
Intermittent fasting is also a great weight loss strategy for those who want to increase their muscle mass while losing body fat. A study suggests that intermittent fasting caused a significant reduction in weight loss while maintaining muscle mass.
Intermittent Fasting – A Healthy Dietary Regimen
Intermittent fasting is a simple and easy dietary pattern that can be incorporated into your busy lifestyle. It makes it easier for you to stick to a healthy diet, lose weight and keep it off for long. If you want to make the most out of this healthy dietary regimen, you should eat healthy foods and follow an exercise routine.