How Does It Differ From The 1: 8 Method
This plan may sound very similar to the 16:8 intermittent fast with just a smaller feeding window, however, it is actually very different to execute. Heres why:
How Does It Work Does It Prolong Life
A fasted state rings physiological alarm bells to body systems. It sets in motion three important processes: maintenance and repair, consolidating security and switches on the survival mode. The body stops using sugar as fuel and instead starts consuming an acid called ketone bodies. When fasting is intermittent or prolonged but provision of essential nutrients is ensured, body systems become better protected and survival is enhanced. Studies in animals show that fasting prolongs life. Indeed, among so many potential options, this may be the only way to prolong life.
Unlike research in animals, whose lifespan is limited hence permitting survival studies, it is impossible to do so in humans. Hence, we look towards other benefits which could be studied over a short time weight loss, decrease in blood sugar and so on. These processes have been studied using three fasting regimens, alternate day fasting, 5:2 fasting and time restricted eating . Results are mostly good in human studies. Body weight, body fat, blood pressure and cholesterol decreases. Weight loss over 6-12 months ranges from 3-10 per cent. Patients with diabetes improve their blood glucose profile. Fat from organs gets dissolved, thus enabling better functional state. Finally, there is some experimental data to show that it may increase memory and delay onset of Alzheimers disease.
Is Cycling Better Than Running
The debate of which cardio exercise is better, running or cycling, has been around for a while. Both have their pros and cons, but which one is better for you?
Running is a great cardio workout because it is low impact and can be done anywhere. You dont need any equipment other than a good pair of running shoes. Running also burns more calories than cycling, so it is great for weight loss.
However, running can be hard on your joints and can lead to injuries such as shin splints or a runners knee.
Cycling is also a great cardio workout that has low impact and can be done indoors or outdoors. You do need some equipment, such as a bike, but once you have that, youre good to go. Cycling is easier on your joints than running and there is less chance of injury.
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Side Effects Of Intermittent Fasting
Intermittent fasting can have unpleasant side effects. They could include hunger, fatigue, insomnia, irritability, decreased concentration, nausea, constipation and headaches. Most side effects go away within a month.
Sticking with an intermittent fasting routine can be easier for some people rather than trying to watch calories every day. Other people, especially those with busy or variable schedules, have more difficulty maintaining an intermittent fasting routine.
Intermittent Fasting Frequently Asked Questions
Q. Does Intermittent fasting make you feel weak?
A. As intermittent fasting is a cycle of eating and fasting, the long time gap between your 2 meals can make you feel weak. It is important to follow this diet under an experts guidance with a disciplined regimen of eating healthy food at the right time.
Q. During the period of fasting can we drink water or have any type of fruit?
A. Yes you can have water and natural hydrators like buttermilk, black coffee, coconut water and herbal teas during your periods of fasting. You may also consume water-based fruits like cucumber and watermelon that keep your body hydrated.
Q. What kind of exercises can one do while intermittent fasting?
A. Due to long fasting hours, you might feel lethargic and fatigued during exercising. Therefore, it is necessary to consider essential factors like timing of workout, nutrient adjustment according to the kind of workout and most importantly, how your body responds. If you feel dizzy and get exhausted easily, it is better to go for light workouts for a short duration like yoga and low-intensity workouts. With heavy exercises, the timings and rightly balanced nutrition are extremely important. This is the reason why an experts supervision and guidance play a crucial role.
Q. Does intermittent fasting reduce muscle mass?
Q. Is 12 hours enough for intermittent fasting?
Q. What are the rules for intermittent fasting?
Q. How long should intermittent fasting be?
Q. Does sleeping count as fasting?
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What Are The Different Intermittent Fasting Patterns
Intermittent fasting involves consuming all of your calories within a short period of time. There are many intermittent eating patterns, so its important to choose one thats right for your body, your activity level and your lifestyle. Here are two popular options:
The 16:8 DietThe 16:8 diet involves fasting for 16 hours each day and consuming all of your calories during an 8-hour window. Many people who follow this 16-hour fast eat 2 meals between noon and 8 pm, but you can adjust the 8-hour window to suit your lifestyle, exercise habits and work schedule. With this option, however, plan your eating so that the majority of the fast occurs during your normal sleeping hours. This will help you avoid feeling hungry during your waking hours.
The 5:2 DietAnother popular option is the 5:2 diet, which involves 5 days of normal eating and 2 days of eating around 500-600 calories per day. The 5:2 diet gives you the flexibility to choose the 2 fasting days that work best for you, as long as theyre separated by at least one normal eating day.
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Intermittent Fasting: What Is It And Is It The Best Weight
SAN ANTONIO Once the holidays are over, many of us will be trying to lose some weight. More will fail than succeed, but is that because we arent going about it the right way? Here we take a look at a popular trend called intermittent fasting.
Statistics show that 19 out of every 20 people fall short in their dieting efforts, and half of the weight we gain happens during the holidays. If youre looking to shed a few pounds, intermittent fasting may be for you.
So what is it? For that we turn to Brenda Morgan, a personal trainer and owner of the wellness business A Health Warrior. She described the practice of intermittent fasting as not eating at certain times of the day when you choose not to eat, or you can choose certain days that you dont eat.
Morgan claims its more efficient than simply cutting back calories because it gives the body a chance to repair itself.
Dr. Vidhya Illuri, an endocrinologist with the Texas Diabetes Institute within University Health, said the benefits of the weight-loss method come down to the individual.
I think we all have to think about what our motivation is for intermittent fasting, Illuri said, adding that even though it could be a good way to lose weight, other problems could develop. I think a lot of people are doing it for quick weight loss. And I can see that as problematic if it creates disordered eating.
For some it can even become downright dangerous.
If you get into the cycle of fasting and binging, Illuri said.
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Can You Lose Weight Just By Intermittent Fasting
There are some studies conducted which claimed intermittent fasting is helpful in your weight loss.
As per this article in the link here, it states that intermittent fasting can reduce weight by 4 to 8% and fat loss by 11-16% over 3 to 12 weeks.
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Who Should Avoid Intermittent Fasting
Intermittent fasting is not for everyone. Particularly, lactating and pregnant women. Individuals with chronic diseases taking medications for diabetes, heart disease, or blood pressure should avoid doing as per some studies.
Diabetes people should take special caution because fasting can lead to dangerously lowering the blood sugar levels.
Note: You should consult an authorized medical expert before incorporating intermittent fasting for your weight loss.
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Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
Eating Tips For Intermittent Fasting For Weight Loss:
- Try to eat food rich in fiber during your eating windows like beans, veggies, nuts, etc, and high protein food like tofu, cotton cheese, meat, etc.
- Eat plenty of water, this will not just keep you hydrated but also help in controlling hunger during fast.
- During fasting, you can eat and drink low-calorie drinks and foods such as black coffee, tea, and vegetables.
- Avoid artificially flavored drinks as these are not good for controlling your appetite and even bad for health. Soda, soft drinks, flavored milk, etc are all belongs to the same category.
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Why Fasting For Weight Loss Can Backfire
When you eat less than you need and you lose weight, your body goes into a starvation mode. To save energy, your metabolism slows down.
When youre done fasting and you go back to your usual diet, you may regain the weight you lost, and then some.
On a fast, your body adjusts by curbing your appetite, so you will feel less hungry at first. But once you have stopped fasting, your appetite revs back up. You may feel hungrier and be more likely to overeat.
Fasting every other day has similar results. It helps people lose weight, but not for long.
In one study, people who fasted every other day shed weight, even when they ate all they wanted on days when they werent fasting. But the weight loss didnt last over time.
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Side Effects And Risks Of The : 4
Any dieting plan or fasting regime does have its side effects and risks, and there is no one plan that is suitable for everyone.
The 20:4 or Warrior Diet is one of the more extreme forms of intermittent fasting with the extended period of fasting and as such the side effects may be greater. Before you commence the fast, its important to do your research and consider consulting a health practitioner to ensure its safe for you.
Some side effects of the 20:4 diet due to the duration of calorie restriction include:
- Hormone disruptions
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Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
The Leangains Method Aka The 16/8 Method By Martin Berkhan
Method: Dont eat after dinner, then skip breakfast the next day.
Suited for: Devoted gym-goers who want to build muscle and lose fat.
How to:
- Women = Fasting time 14 hours, feeding time 10 hours.
- Men = Fasting time 16 hours, feeding time 8 hours.
- Calorie-free drinks permitted during fast .
- Start fast after dinner so sleeping takes up most of fasting time. .
Ex. If you finish your last meal at 8 pm on Monday and then dont eat until 12 in the afternoon on Tuesday youve completed your 16 hour fasting time.
Why Leangains?
- Most natural fasting time .
- Still able to eat 2-3 meals during feeding time.
Pros:
- Fits most peoples schedule .
- Meal frequency is irrelevant .
Cons: Lean gains has strict guidelines of what to eat especially if youre working out.
Tips:
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Who Should Not Try Intermittent Fasting
Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone who takes multiple medications , Kumar says. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path toward a relapse.
Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, Kumar says. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, Shemek says.
Intermittent Fasting: Men Vs Women
Intermittent fasting may not benefit women as men and may affect differently in each case.
According to one study, eight men and eight women were put on the test to study the effects of 3 weeks of alternate-day fasting on glucose tolerance.
As a result, it was found that glucose response was impaired in the case of women, and men had no change in glucose response. Read more Trusted Source.
Note: Women should take extra care before incorporating this fasting pattern for their weight loss.
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Caloric Restriction Versus Fasting
Caloric restriction means eating less all the time, whereas fasting means eating less, sometimes.
With caloric restriction, instead of consuming, say, 2000 calories per day, one would consume 25 percent or even 30 percent fewer calories per day. Caloric restriction has shown to extend lifespan and reduce the risk of many aging-related diseases .
However, its not easy to continuously eat less, and to do so for years or even the rest of your life. Some people believe you will always feel hungry, but this is also somewhat relative: after a while many people get used to it.
In fact, caloric restriction does not have to be that difficult. A simple way to eat less is just by eating two meals per day. Not only will this save you some money, but a lot of time, too !
While caloric restriction means restricting calories throughout the day, fasting means going without food for specific periods.
Often, the boundaries between caloric restriction and fasting are somewhat blurry. After all, if you fast regularly then youre also likely to restrict calories overall.
How To Successfully Do The : 4 Intermittent Fast
The Warrior Diet plan involves fasting for 20 hours during the day followed by overeating in a 4-hour window at night.
For example, you may set your feeding window at 6:00 pm to 10:00 pm. During this time you can eat as much as you want with an emphasis on unprocessed, organic whole foods particularly those high in dietary fats and protein.
After 10:00 pm, you fast or eat very small portions of specific foods such as raw fruit and vegetables until 6:00 pm the next day. Its important youre eating as fewer calories as possible during this time.
The method is best suited for people who have tried intermittent fasting before or who already consume a low-carb/ketogenic diet.
Hofmekler recommends you follow a three-week, three-phase plan initially before starting the Warrior Diet. This helps the body adapt to the eating and fasting schedule and become accustomed to using body fat as energy. This three-week introduction includes:
Once you have completed the three-phase diet, it is recommended you start it again before following the 20:4 guidelines.
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