Cons Of Intermittent Fasting
Intermittent fasting is one way to regulate your calorie intake and work toward improving your metabolic health.
Though the eating pattern can certainly be part of a healthy diet, it will likely take some adjusting to in the beginning. Plus, simply put, intermittent fasting is not right for everyone.
Here are a few downsides you could encounter when first trying intermittent fasting.
Intermittent Fasting For Women Over : A Beginners Guide
Intermittent fasting is a unique eating option for women over 40 who want to lose weight and keep it off. If youre over 40, youve realized that losing weight is more difficult than when you were in your 20s.
So, why is that? Well, research shows that women experience significant changes in the hormones estrogen and testosterone during perimenopause and menopause. And these hormonal changes contribute to weight gain and shift in body composition. In addition to losing muscle, body fat accumulates and shifts to other areas in the body and muscle mass. Have you noticed more fat around your gut, hips, and butt?
As mentioned in previous posts, as a registered dietitian nutritionist , I do not recommend or endorse any specific diet. And thats because no single weight-loss plan works for everyone. Additionally, there needs to be a consideration for medical/health conditions, weight loss goals, readiness to change, lifestyle, etc. However, I do provide guidelines and tips for choosing a weight loss plan that might work for you.
I also wrote a 30-day journal to help women address the emotional and spiritual reasons why they eat when stressed or use food for comfort.
+ Best Intermittent Fasting Cleanse Drink For A Healthy Body
There are many different types of cleanses out there. Some are not as effective, while others can be dangerous to your health. The best intermittent fasting cleanse drink products are the ones that offer a wide range of health benefits.
These drinks might be hard to find, but they can make your dieting experience much easier. You’ll also notice that many of these drinks come in different flavours and have other added benefits such as vitamins or probiotics.
This blog post will list the best intermittent fasting cleanse drink product and why they’re great for you!
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How To Fast According To Your Body Type
Now, the questions is how can you practice intermittent fasting according to your body type? Does it even matter? I am going to be honest with you, I really dont think it matters much. Your body type is just a general image of what your body looks like at the present time. Its not a life sentence! However, I can share some insights on how your current body type can impact your fasting experience and how you can achieve the best results depending on your body type.
Getting Started With The : 2 Intermittent Fasting Plan
Now, I believe you should proceed with caution with this plan. While it is a very difficult eating plan, many people swear by it.
In the beginning, it might be hard to avoid cravings. Therefore, on the two low-calorie days, it is a good idea to eat two small meals. The meals should consist of lean proteins, vegetables, fruits, and a teaspoon or two of healthy fats. Furthermore, since you eat only 500 calories, there is no room for added sugars or junk food. You need to make every bite count.
Additionally, for successful weight loss, its essential to manage your cravings and nighttime snacking. Unfortunately, many people overcompensate for the fasting days by overeating on the other days. In order to lose weight, you will still need to stick to your allotted calories or points on your non-fast days.
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Proposed Health Benefits Of Intermittent Fasting
When it comes to weight loss, there are two thoughts behind why IF has the potential to work. The first: Periods of fasting produce a net calorie deficit, so you lose weight, explains Rekha Kumar, MD, a specialist in endocrinology, diabetes, and metabolism at the Comprehensive Weight Control Center at Weill Cornell Medicine and NewYorkPresbyterian in New York City.
The other concept is more complex: This approach may prevent whats called the plateau phenomenon from happening, Dr. Kumar says.
Though more research is needed on the safety and effectiveness of IF, one of the touted benefits of this approach is that it may prevent this metabolic sputtering. Most people who try diet and exercise to lose weight tend to fall off the wagon and regain weight, Kumar says. Hormones that promote weight regain, like hunger hormones, are kicked into full gear, and the thought is that IF may be a way to prevent this metabolic adaptation from happening. The idea is that the normal periods of eating in IF trick your body into losing weight before the plateau happens.
Weight Gain Around Your Hips & Thighs
As frustrating as it might be to gain weight, or store fat around your hips, thighs…and maybe below your belly button making that little “pooch” you can’t get rid of, it’s actually a healthier place to pack on the pounds – if there could be such a thing – than your belly.
Still, you want to get rid of it. I don’t blame you.
Before you can lose it, it might help to understand why you gain it there in the first place. Here’s a brief explanation.
Hormones are constantly telling our body what to do and how to feel. Hormones help us feel happy, and sometimes sad. Hormones help maintain our body temperature. Hormones help control our appetite. And hormones tell our body where to store fat.
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Diet And Pear Shaped Body
People who have Pear shaped body must be very much careful about their diet. It is to be noted that if you have pear shaped then your diet should comprise of low amount of fat and high amount of protein and complex carbohydrates. This can help you burn away any excess fat while providing you the required energy and muscle-building power to lose weight. You can choose whole grain breads, cereals, beans, lentils and lean protein etc. if you have a pear shape body.
The Complete Workout And Diet Journal For Pear Shaped Women: Log Book To Track Workout Program And Diet Plan For Pear Shaped Women
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How Long Should You Fast
The concept calls for going extended periods of time without eating, and people generally follow three common fasting schedules:
- Alternate-day fasting entails switching from days without food restrictions and days that include one meal that provides about 25 percent of your daily calorie needs, according to Harvard Health Publications. For example, you might eat one 700-calorie meal on Monday and resume your normal diet on Tuesday.
- Whole-day fasting is also known as the 5:2 fasting schedule, which means you eat roughly 500-calories two days a week. The other five days have no food restrictions.
- Time-restricted fasting is typically following in a 16:8 format, meaning you only eat for 8 hours throughout the day and fast for 16. For example, noon to 8 p.m. is a good guide as many people only eat lunch and dinner.
Everyone’s preferred fasting schedule will vary, but New York-based Alexandra Sowa, M.D., says it’s best to start slow with just a 12-hour fast. If that’s not unbearable, move onto a 16-hour fast several times a week.
“If you like it then see how you do extending it to 24-hour fast,” she tells Men’s Health.
Exercising For Your Shape
Regular cardio and toning exercises are key to managing a pear shape. Cardio will help you burn fat all over. You can also add regular resistance trainingthe kind where youre moving your body against the resistance of your own body weight, gravity, bands or weights. That will help you firm up your muscles. You may always have a pear shape but youll look and feel better by incorporating regular exercise into your routine.
How to Get Toned Legs
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What Are The 3 Main Body Types
While you might have heard of dieting according to your body type, some people are unaware of the massive effect that body types actually have on losing weight, and on types of intermittent fasting.
The three main body types are categorized as ectomorph, mesomorph, and endomorph. Each has a variety of unique physical traits, from being lanky to muscular to curvy, and each loses fat differently according to their body type during intermittent fasting.
Your body type affects intermittent fasting and fat burning because body composition can change nutritional status and physical activity levels, and determines the places where body fat storage occurs.
Thus, the type of fasting window versus eating window will be different for someone who has more weight to lose than someone whose specific body type is naturally leaner and holds less body fat.
The Pear Shaped Body Type
- You have a smaller waist in comparison to your hips
- You tend to accumulate more fat through your hips and thighs
- You might have a little “pooch” of fat that is stored below your belly button, not above
The big distinguishing factor is that the type of fat you store in greater amounts is called subcutaneous. This is different from visceral fat, which is what Apple shapes tend to store through their midsection.
Pros of a Pear: The biggest upside is that this fat isn’t as unhealthy as visceral fat. Visceral fat is what’s stored deep inside the abdomen, and is commonly found in Apple Shape bodies.
Cons of a Pear: The downside of Pear Shape subcutaneous fat storage is it’s harder to lose in comparison to visceral fat, which makes things might frustrating for the person trying to lose it!
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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.
Mesomorph Body Type Fasters Should Try 18
If you have the mesomorph body type, you might have an hourglass figure while maintaining a muscular, medium-sized frame. Typically, your body type can lose and gain weight fairly easily, which also makes maintaining it a challenge, particularly for a mesomorph woman.
This body type would find an 18:6 fast most useful where you fast for longer periods of the day and night, reserving your eating window for 6 hours in the morning to afternoon, or afternoon to evening.
Between those 6 hours, you generally get to eat two full meals, while still remaining in enough of a fat-burning calorie deficit to promote a healthy weight for mesomorph women and men.
Intermittent Fasting Will It Take
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Eliminate Unhealthy Eating Habits
You need to eliminate unhealthy eating habits to maximize the benefits of intermittent fasting. As mentioned in a previous post, these 9 unhealthy eating habits may be preventing you from losing weight:
- Eating too fast
- Snacking or eating while watching TV or while on the computer
- Eating from packages
- Using large plates, cups, and bowls
- Eating too much on weekends
- Snacking late at night
- Not drinking enough water
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Intermittent Fasting: How To Do It For Weight Loss
Its every dieters dream: Imagine being able to eat whatever you want most days of the week, limiting your intake for one or two days at a time, and still losing weight. This is what many people experience when they begin practicing intermittent fasting .
Intermittent can do more than slim just your waistline. Studies show that benefits of fasting include helping stabilize blood sugar levels, reduce inflammation and keep your heart healthy.
There are a variety of approaches to intermittent fasting, whether you prefer to fast for a good chunk of hours each day or skip meals for two days each week.
Lets look below at how intermittent fasting can serve as one way to simultaneously improve your health and achieve your weight loss goals. Consider this your intermittent fasting beginners guide.
Is It Harder For An Endomorph To Lose Weight
Endomorphs usually have a higher percentage of body fat along with less muscle mass, but that doesnt necessarily make them obese.
It does , make endomorphs more sensitive to calorie consumption than the other body types.
According to somatotype research, endomorphs have slower metabolisms than ectomorphs and mesomorphs.
And that slower metabolism can cause extra calories to be converted to body fat.
If that isnt bad enough, endomorphs usually have a degree of carbohydrate sensitivity and may be more sensitive to insulin than the other body types.
Because of this insulin sensitivity, high carbohydrate foods are more quickly converted to sugar and are more likely to be stored as fat.
But dont despair knowledge is power and you can fight back using a easy to follow endomorph diet plan.
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Intermittent Fasting For Your Body Type
It’s important to reiterate that there is very little scientific backing to these various “body type” diets, but it can at least give you a snapshot into your possible carbohydrate sensitivity and which carbohydrates are best for your goals. See the infographic above for possible best carbohydrates for your carbohydrate sensitivity.
Considering one of the main perks behind Intermittent Fasting is the improvements in insulin sensitivity – it could also be that those who may more carbohydrate sensitive benefit greatly with weight loss from Intermittent Fasting as a result. Those who are more ectomorph in their body type typically have less body fat, but can still receive the gut healing and de-bloating perks of Intermittent Fasting, as well.
Ultimately when it comes to adjusting your Intermittent Fasting experience, it should depend more on your lifestyle and schedule rather than your body type. Each body type has the gut healing and improved fat burning perks to gain from Intermittent Fasting. But if you aren’t able to adjust your eating and fasting window to fit your lifestyle, it will never work for you and your goals, regardless of your body type.
Check out my video below for the deets on how to adjust your eating window to fit your lifestyle and schedule.
Engage In Regular Physical Activity
As we age, we tend to lose muscle mass, have decreased flexibility, and lower basal metabolic rate. Thus, its important that women over 40 engage in a regular fitness program that includes cardiovascular, strength training, muscle endurance, and flexibility activities. Regular physical activity helps to maximize the results of intermittent fasting.
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Rethink Your Diet And Your Bodys Sensitivity To Carbohydrates
Different body types react to calorie consumption differently, gaining weight or not. Based on your body, its important to reconsider carbs in your food intake, and opt for a healthy and balanced diet instead.
Instead of refined sugars and highly-processed foods, make good choices like healthy fats, whole grains, and high protein sources.