Many people are trying intermittent fasting. These days intermittent fasting is a popular method for many reasons , specially for weight loss .
This article will cover how to use intermittent fasting for weight loss, including how it can be helpful if you’re experiencing a weight loss plateau.
What is Intermittent Fasting ?
Intermittent fasting is a version of fasting in which you’re only eating within a certain amount of time and fasting the rest of the time. It allows you to experience the benefits of full-on fasting while still eating intermittently.
Benefits of Fasting.
Many studies have documented the benefits of fasting on health. Besides weight loss, there’s also the chance of lowering the risk of type 2 diabetes, protecting the body from oxidative stress, reducing cholesterol, reducing inflammation, and decreasing the risk of many diseases such as heart disease and cancer.
Check out some of the ways fasting can benefit you:
TOP 8 BENEFITS OF FASTING :
- Purging of Cancerous or Precancerous cells.
- A rapid shift into Nutritional Ketosis.
- Decrease in Fat Tissue .
- Increased Gene expression for longevity & healthspan.
- Autophagy & Apoptotic cellular clearing /Repair.
- Improved insulin sensitivity .
- Decrease in oxidative stress & Inflammation .
- Enhanced cognitive effects & Neuro protection .
There are a few different ways someone can do intermittent fasting.
Types of Intermittent Fasting -
There are different ways to do intermittent fasting. Here are some options, starting with the most common method:
DAILY FASTING WINDOW : This methodology feels the foremost natural for many folks and is used most frequently. Basically, you eat as you commonly would however among a precise daily window of hours. for instance, you'll solely eat between 12 pm and 8 pm each day. That’s Associate in Nursing 8-hour window within which you’re consumption with sixteen hours of fast. Some folks can shorten this window to anywhere between 6 hrs and 1 hr per day.
SKIPPING OF MEALS: Some individuals can merely keep Fast by skipping a meal throughout the day, like breakfast or dinner. This is a great way to give your body a break from food without making it too complicated, moreover it works well if you’re traveling and don’t have access to healthy foods.
ALTERNATE DAYS FASTING : Select a few days Eat week to Fast or reduce intake of calories . As an example , someone might opt 2 days each week to eat about ¼ of total calories, or they might fast completely on those days, then eat normally the other days.
24-HOUR FASTING: This is just as it sounds: selecting a 24-hour period to fast before resuming normal eating.
The daily fasting window is the most well known method and often brings great results once used for weight loss purposes. What’s most vital with any type of intermittent fasting is that caloric intake and nutrition is still sufficient enough to prevent any metabolic damage. Those who are interested in fasting for a longer period of time could try fast mimicking. Now, let’s discuss about how intermittent fasting is often used for weight loss.
Opting Intermittent Fasting for Weight loss :
No matter what kind of intermittent fasting you do, it can be beneficial for weight loss in many l ways. Mainly, it provides a degree of control over your eating. For example, reducing your eating window helps you naturally reduce the total amount of calories you consume, since our bodies can only take in a certain amount of energy (calories) comfortably at one time. Any diet will focus on counting calories, but since not all calories are created equal, this isn’t an effective method on its own. Instead of being purely focused on what you eat, intermittent fasting focuses on WHEN you eat. For those who are used to snacking late at night or eating sporadically throughout the day, the change can make a huge difference.
Fasting for a Weight Loss highland / Plateau : If you’ve been attempting to slim for a while but hit a Plateau, intermittent fasting may be a great way to figure through that.
As mentioned above, it can support cut back any snacking early in the morning or late at night, which is common and adds unnecessary calories. Plus, most people tend to eat senselessly at that time when they aren’t actually hungry. We should also note here that although intermittent fasting is great, it’s not a free ride to eat whatever you want if you’re trying to lose weight and improve your health.
It is still necessary to focus on whole , Low carb & reducing Processed foods.
For those who want to step it up even further, a ketogenic diet combined with intermittent fasting can be very beneficial for weight loss.
Intermittent Fasting on the Ketogenic Diet Many people following a ketogenic diet will incorporate intermittent fasting.
Infact , the high fat low carb ketogenic diet make Intermittent fasting more supportive. Cravings are reduced and satiety is typically higher on the keto diet, which makes it easier to go extended periods without food and dips in blood sugar.
This can be a pleasant distinction from intermittent fasting on a diet full of Carbs that makes it more uncomfortable to go longer amounts of your time between meals. Additionally , a Keto diet is essentially already fasting our body of Carbs , so it can run of fat for fuel .
Just as intermittent fasting is a nice “hack” to reduce caloric intake and improve health, the keto diet allows you to experience the benefits of fasting while still eating high-nutrition foods.
Those who are on a keto diet can use something called Fat fasting to shift into Ketosis faster & accelerate Weight loss , too. Fat fasting involves eating 80-90% of calories from fat and reducing caloric intake for 3-5 days. Combining this with intermittent fasting can further accelerate Weight loss results, even if you are not changing your schedule of eating.
Who Can Fast for Weight Loss?
For the average person, intermittent fasting is safe and healthy. However, it’s not recommended for those who are pregnant, children, or those with a history of an eating disorder. Talk with your doctor if you’re unsure.
Bottom Line: Intermittent Fasting Can Be good for Weight Loss If previous kinds of dieting have failed you & you are searching for something new (and backed by science) to improve your health & lose weight , try intermittent fasting. Not solely will it assist you naturally reduce the amount you eat per day in a more natural way than traditional dieting, you can still relish normal meals and enjoy the simplicity of the process. And if you combine it with a ketogenic diet, you’re golden.