How Intermittent Fasting And Modified Fasting Reduce Belly Fat
Now, many people will say you cannot spot target fat. However, it is true that fat cells in your hips and belly tend to receive fatty acids faster than around your face and arms . The key to losing belly fat is losing fat all over your body, firming up your core and the metabolic switchover that occurs when you practice intermittent fasting.
How Do I Break My Weight Loss Plateau On Intermittent Fasting
Hitting the weight loss plateau has got to be one of the most frustrating things that can happen to someone who has been trying to lose weight, especially when you are doing intermittent fasting.
Intermittent fasting tips that are guaranteed to break your weight loss plateau on intermittent fasting are:
- Dont have anything during your fast. You have a zero-tolerance policy during your fasting window.
- Stop putting butter or MCT oil in your coffee first thing in the morning.
- Dont drink pre-workout or BCAA before your workout, even though it is labeled as zero calories.
- Stop consuming diet soda, any zero calorie drink or anything that is artificially sweetened during your fasting window.
Putting butter or MCT oil in your coffee is not bad for you. It can help you even get fat-adapted faster. Consuming some fat during your fasting window is helpful for people who are new to this. Pure fat does not have a lot of effect on insulin levels, and you can still get most of the benefits of intermittent fasting.But if youve hit a weight-loss plateau, then keep in mind that butter and MCT oil still contain calories. A standard bulletproof coffee contains approximately 500 calories. So if you are consuming it, you are potentially stopping yourself from losing an extra pound of fat every week.
Become An Intermittent Fasting Fat
There are a variety of ways you can increase your ability to burn fat while intermittent fasting.
The five suggestions above are just a few of the best options.
You need to commit to a healthy diet, regular exercise, and understand that intermittent fasting is only one piece of achieving and maintaining a healthy weight.
Its not a fad diet its a lifestyle.
I hope these tips help you achieve the body you crave and deserve.
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How To Beat False Hunger
True hunger is generally experienced in the body and brain, not in the stomach. If you get light-headed or weak, or your workout suffers, youre probably fasting too much.
It may take some practice, but once you reconnect with the feeling of true hunger, you can follow your bodys lead and eat whenever the feeling strikes.
Whenever you get hungry, ask yourself:
- Am I thirsty? Drink water and cravings may subside.
- Have I had my fill of greens and fiber today? Go for a salad, veggies, or a green smoothie.
- Am I emotional or bored? Wait twenty minutes, go for a walk, or exercise.
- Did I drink alcohol recently? Your body is probably tricking you into thinking youre hungry because your insulin is out of whack.
- Have I eaten my fill of protein today? Grab some.
- Did I eat sugar, grains, fried food, or other carbage? Your insulin and blood sugar are unstable. You probably dont need more food. Wait it out.
- Have I exercised today? Try it and you might find youre not hungry anymore.
- Am I fasting too much? Go ahead and eat. Bonus if you make raw green veggies the first thing to hit your belly.
But Wont I Get Hungry
One of the benefits of intermittent fasting is that your body rapidly adapts to the new style of eating. If you deliberately skip breakfast each day, the hormone ghrelin adapts to this, meaning you wonât feel hungry until your ânormalâ eating time. It takes a few days for this entrainment to set in, but once youâve gotten used to eating your first meal of the day at lunchtime youâll never be hungry at breakfast again!
This benefit is seen best in those who choose to fast each and every day. The exact duration of your own personal fast can change , but it needs to be over 12 hours long to start seeing the benefits mentioned above. Women normally get a little hungrier than men , so 14 hours is a good option for women, whereas men can usually fast for 16 hours without any hardship.
Also Check: Why Should I Do Intermittent Fasting
Will I Burn More Calories If I Exercise On An Empty Stomach
What if youre not necessarily fasting, but you just have yet to eat for the day? If you decide to exercise first thing in the morning with an empty stomach, will you increase the caloric load you burn?
Yes, you may. Even if it turns out that youre not torching calories during your workout like you thought, since youre not eating, youre not contributing any further to your caloric load for the day.
If you do decide to start your mornings with a bit of fasted cardio, experts recommend keeping your sweat sessions to about an hour, and certainly no more than that. You also want to ensure you drink plenty of water both before and after exercise. That goes for any time youre exercising on a fast. Youre already missing 20 percent of the hydration youd get from food when fasting, so you need to drink more water to make up for it.
Dont necessarily only drink water, either. Since you lose electrolytes when you sweat, youll need a source of salt to renew those electrolytes. You can mix a bit of sodium with your tap water, sip on Pedialyte or bone broth, or wait until your eating window begins to have a sports drink.
Help Balance Blood Sugar
During times of food scarcity our cell membranes become more sensitive to insulin.; This is especially important when food is scarce because it ensures that every bit of food being efficiently used or stored.
During times of food abundance the body desensitizes the cells to insulin in an effort to avoid the stress of a heavy calorie intake.; This results in elevated insulin levels, increased fat storage and increased oxidative stress and inflammatory conditions in the body.; Insulin also enhances cellular division, which is a risk factor for cancer formation.
A review of studies that compared alternate day fast with calorie restricted diets found that in overweight people, insulin sensitivity improved between 20 to 31 percent, with small reductions in fasting glucose. LDL cholesterol and triglyceride levels also tend to decrease by as much as 30 percent after alternate day fasting .
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Reduce Stress To Balance Cortisol
Too much cortisol causes your body to store fat. Some stress is healthy as your body will overcome it and become stronger. Thats how exercise and fasting benefit you. They put some stress on your body. At the same time, you dont want to overdo it. Meditate, take care of yourself to avoid becoming overstressed.
Is Intermittent Fasting Crash Dieting
In conventional nutrition advice, fasting has become the F-word. Itsassociated with starvation, crash dieting, malnourishment, weakness, andobsession but the opposite is the case.
Because of the rapid fat loss results, fasting may seem like crash dietingbut its not guaranteed to happen. If a person eats a reasonable amount of foodwhen breaking the fast, they can avoid all the negative side effects of dietingsuch as rebounding and binge eating.
Losing weight withintermittent fasting is much healthier for you in the long run than low caloriediets because youll maintain a higher metabolic rate, preserve more muscle,improve insulin sensitivity, and gain the other longevity benefits.
In fact, crash dieting with intermittent fasting is much healthier than lowcalorie diets because youll lose the weight quicker thus being able to go backto a normal caloric intake faster.
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Why When You Eat Matters According To Scientific Research
In a study published in Obesity Journal, researchers randomized 93 overweight and obese women into two groups who ate the same foods. One group ate half their 1,400 daily calories for breakfast. The other group ate half their calories for dinner. While both groups lost weight, compared with the nighttime calorie group, the morning calorie group lost more weight, reduced their waist circumference by more, and lowered their fasting glucose and insulin levels by more.
Timing is everything when it comes to eating, Peeke says. We now realize that we spent so much time studying how much we eat, we never paid enough attention to when we eat.
What Happens To The Metabolism
When you eat the body spends a few hours processing food, burning what it can from what you just consumed.
The natural sugars in any meal that arent immediately needed for energy are stored in the liver as glycogen. When maximum glycogen storage has been achieved, the body then stores this energy as fat. Glycogen stores are the first fuel source the body will turn to for energy. When glycogen is depleted the body will then turn to the energy stored in fat cells.
When you are in a fasting state your body doesnt have a recently consumed meal that it can burn as energy. Instead it uses your stored fat as its primary energy source.
In general it takes between 6 to 8 hours for the body to burn through its glycogen supply.
Read Also: What Are Intermittent Fasting Hours
Visceral Fat Or Intra Abdominal Fat
Many sources seem to equate belly fat as visceral fat at times. However, its important to keep in mind that visceral fat, or brown fat, in itself isnt visible. That being said, a protruding belly and a large waist can be signs of visceral fat as it pushes out your subcutaneous fat. Scientific literature shows a strong correlation between visceral fat and metabolic disease but, at the same time, visceral fat offers the benefit of serving as a quick source of energy. Too much fat all over the body may be the true culprit for metabolic disease.
Insulin: The Game Changer
We are constantly told that we need to eat continuously to keep our blood sugar stable so we dont bonk.; Well, we actually need to focus not on blood sugar but on INSULIN. When insulin is present, and it is only released when you eat food , your body stores fat. When Insulin is not present, you burn fat. Simple equation.
When you eat sugar, gluten, carbs, you release the most amount of insulin. When you eat protein, you release less. When you eat fat, you release the least amount. When you fast, you dont release any.; The body doesnt store fat when insulin is not released. ThereforeYou dont store fat when you are either not eating or eating mostly fat and in a ketogenic state.
If you take two people, feed them the same amount of food, and inject one person with insulin, that person would gain fat and the other wouldnt. This simple truth makes you realize that Type II Diabetes is a disease of Insulin Resistance, not a disease of Blood Sugar.
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Can Your Body Access Its Body Fat
The human body is an incredibly adaptive organism that tries to maintain its survival by storing all excess energy whether into its bones, muscle tissue, body fat, stem cells, and other storage sites.
Given how many people suffer from obesity or metabolic disorders, the problem isnt lack of energy. There are a lot of people struggling with dieting and losing weight as well they feel as if theyre starving, hit a plateau, cant stay consistent, or even lose muscle instead of fat.
From a bioenergetic perspective, you shouldnt get hungry or feel tired up until youve really run out of your body fat stores, which is virtually impossible. Even very lean people have tens of thousands of calories in their adipose tissue. The problem has to do more with how that storage gets used, or much rather, not used.
Therefore, if you want to burn body fat faster, then you have to condition your body to become better at burning fat and using it as energy.
Intermittent Fasting Growth Hormone
Another reason why intermittentfasting is great for fat loss is due to the surge of growth hormone.
HGH also has anti-aging benefits,helps to burn fat, promotes muscle hypertrophy,improves sleep quality and general fitness.
Growthhormone gets released in pulsations throughout the day in response to thecircadian rhythms and meal timing.
Studies have found that when youre fasting, your body goes through these spikes of growth hormone several times during the day. So, you experience surges of growth hormone more frequently when in a fasted state. Part of the reason has to do with the body trying to preserve more muscle despite being deprived of calories.
In fact, growth hormone increases exponentially by up to 2000-3000% at the 24-hour mark. #ARMEXPLOSION
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Fasting Can Change Your Life
Fasting is a great way to improve your health. Yes, it will definitely suck at first because your body isnt used to going such long periods without eating anything. If you are able to push through this struggle, you will be able to sustain the long lasting effects fasting will have on your body.
And just because you see that fasting can be good for you, that doesnt mean you need to do it all of the time. You can set specific fasting days or weeks where you focus on fasting and then other times eat on a regular schedule.
This can be very helpful if you have plans with others that includes sitting down for meals.
Nobody wants to be the weird person that doesnt eat anything at all because it doesnt fit within their schedule but if you want to do better in maintaining your body weight, increasing brain health, dropping body fat and keep blood sugar levels normal, then fasting might be something to look into.
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible,;,;;diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as;.
Based on this, researchers from the University of Alabama conducted;a study;with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
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Intermittent Fasting: Surprising Update
- By Monique Tello, MD, MPH, Contributor
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
What Does Fat Have To Do With Losing Weight
The answerâs not as obvious as you might think. Consider the meaning of âlosing weightâ and itâs just that: seeing the numbers go down on a scale. But that can happen in a number of ways.
âGenerally, when we consider being overweight and losing weight, people are referring to visceral fat,â Dylan Harney tells Inverse. Harney is a Ph.D. candidate at the University of Sydney.
Harney is the first author of an intermittent fasting study published in March in the journal Cell Reports. His team found feeding mice every other day led to different responses from different types of fat. Visceral fat is fat that surrounds the organs in the visceral cavity or the belly.
âItâs the fat that we commonly associate with morbidities such as heart disease, diabetes, and cancer,â Harney says.
Subcutaneous fat, meanwhile, sits just under our skin â think thighs, butt, and the top layer of fat on the abdomen. It changes less with weight gain, and typically females have more of it than males.
This study suggests if âvisceral fat lossâ is what weâre really talking about when we say âweight loss,â there are a number of factors to consider before trying intermittent fasting.
The thing is, thereâs no definitive answer yet.
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