There are many ways of achieving weight loss. Intermittent fasting is one of the most famous fitness and health trends in recent years. It involves having regular short-term fasts that help you consume fewer calories and optimize hormones involved in weight control.
People are utilizing it to enhance their health, lose weight and streamline their lifestyles. Scientific studies have shown intermittent fasting to have powerful effects on both brain and body may even help you have a longer life.
Here is an exclusive look at intermittent fasting for weight loss.
What is intermittent fasting for weight loss?
Intermittent fasting involves an eating pattern that cycles between eating and fasting periods. It puts more emphasizes on when you should eat rather than the foods you should eat. You should eat very little or nothing at all during the fasting periods. By reducing the calorie intake, it results to weight loss. The body resolves to burn down body fats for energy.
Intermittent fasting is one of the most powerful tools that help you to lose weight safely. It enables you to eat lesser meals hence reducing your calorie intake automatically. More so, it facilitates the lowering of insulin, increases the growth hormones and noradrenaline which is the fat burning hormone. By adjusting both sides of calorie intake, intermittent fasting is useful and effective for weight loss.
Intermittent fasting schedule for weight loss
Intermittent fasting for weight loss schedule revolves around a cycle of eating and fasting cycles.
There are various intermittent fasting schedules that you can follow and this include;
- You can choose the warrior diet schedule which encompasses taking a heavy meal at night and eating small amounts of vegetables and fruits during the day.
- You can also use spontaneous fasting schedule that involves skipping meals any other time that you feel like you are not hungry or only eating a few calories.
- Eat-stop- eat schedule encompasses twenty-four-hour fasting for a once or twice a week.
- The 16/8 method also referred to as Leangains protocol includes fasting for sixteen hours then eat between the period of eight hours.
- The last schedule is known as the 5:2 diet involves eating less than six hundred calories on two consecutive days of the week and eat regular meals for the remaining five days.
Which is the best intermittent fasting for weight loss? There is no universal best intermittent fasting. In any case, the best method is one that you can easily stick with and adapts to your schedules.
Remember that we are unique with different life schedules, and our body reacts differently, hence, there is not a cast way of going about this. The best way is to try and switch between different fasting protocols end to establish one that fits your lifestyle perfectly.
Intermittent fasting diet plan for weight loss
Intermittent fasting has a significant impact on losing weight. An effective plan involves skipping meals for fourteen to twenty hour and eating for the shorter period of four to ten hours. You will keep repeating this fasting and eating cycle until you hit your weight loss objectives. This way, most people have been able to overcome the problem of overweight.
Imagine how much weight you would lose by combining intermittent fasting and a weight loss diet plan. The diet plan should ensure that you do not compensate for the lost calories during the period of fasting. An effective diet plan for weight loss should be in fewer amounts and should contain fewer calories. It is recommendable that you drink lots of water and eat high fiber and protein food such as vegetables and meat respectively.
One of the vital steps for intermittent fasting beginners is first having consultations with medical professionals to make sure it’s the right step for them. As a beginner, when you are ready to start intermittent fasting, the best way is using the 8-6 window plan., with this, you will eat between 8 a.m. and 6 p.m. and still have fourteen hours of fasting in a day.
Intermittent fasting burns your body fat faster than the average meals diet. By not eating anything or fasting for an extended period, the blood sugar and stored carbohydrates get lower forcing the body to metabolize fat for energy. The lesser the blood sugar, the fat will be burned down and the faster you will lose weight.
Intermittent fasting for weight loss encompasses eating all the food that your body needs for a short period and fasting or the rest of the remaining hours. With many methods available, the typical way involves consuming food for an eight-hour window and fasting for the remaining hours. This way, most people can shed a few pounds in several weeks.
Though it is essential for losing belly fat according to study evidence, women should be more careful with intermittent fasting as it may not be as advantageous to them as it is for men. One proven example is the fact that it worsens blood sugar control in women while it improves men’s insulin sensitivity. Women who have fertility issues, those who are pregnant and those who are breastfeeding should hold off intermittent fasting. If a woman starts to experience any problems such as amenorrhea, they should stop this practice immediately.
Does intermittent fasting work for weight loss? A lot of success stories for people who have reduced their weight through intermittent fasting proves it is useful for weight loss. People have given reviews on how they lost up to one hundred and fifty pounds and turned their life around by getting into intermittent fasting. Some have been cured of diabetes while others have had their metabolic syndrome and obesity reversed.
Intermittent fasting is useful and very effective in losing weight. If you are well nourished and healthy, there is nothing hazardous about not eating for a while. Though intermittent fasting is not ideal to everyone, the best way to find out where you belong is trying it out. If you enjoy fasting and finds it to be a sustainable eating way, it is a powerful tool for weight loss and health improvement.