Can You Use Intermittent Fasting To Get Rid Of Stubborn Belly Fat
Do you spend countless hours diving deep into internet holes trying to find trustworthy sources to tell you what you should and shouldnt be eating? I get it – the internet is FULL of conflicting media messages that promise too-good-to-be-true weight loss messages that can be achieved only weeks before your wedding.
Frustrating, right? Intermittent Fasting has gained quite a bit of media attention over the past several years as a promising way to lose weight. I have had so many women ask about this topic and the science behind it.
So, heres my go-to guide on whats happening on a metabolic level during intermittent fasting. Read on to find out if you should or shouldnt use intermittent fasting to get rid of stubborn belly fat on your weight loss journey.
Last Word From Doctor
Visceral fat is connected to a number of health issues. Important lifestyle adjustments, on the other hand, can help you shed stubborn belly fat and live a healthy life. I’ve included the four most effective techniques to lose visceral fat. If you only do that, you will undoubtedly see results. And to protect your life and the lives of others, don’t visit any of these35 Places You’re Most Likely to Catch COVID.
Dr. Rashmi Byakodi is a writer who helps her readers live healthier and happier lives.
Will Intermittent Fasting Get Rid Of Belly Fat
As noted with the studies above, Intermittent Fasting can aid in a reduction in belly fat . But why is that?
Insulin is the storing hormone and when it’s high, the fat burning process called lipolysis is turned off. In fact, consistently high levels of insulin have been directly tied to weight gain around the belly. Intermittent Fasting has been found to decrease fasting insulin levels. While fasting, insulin levels naturally dip back down and fat burning is able to turn back on. This balance of insulin levels with fasting is likely the key component to why Intermittent Fasting is helpful with belly fat loss.
However, if you break your fast with a meal that greatly spikes insulin, then this has the potential to reverse any progress made with the fast. Foods that greatly spike insulin include those rich in starches and sugars .
In order to double down on the insulin balancing perks of Intermittent Fasting, it’s crucial to break a fast with a meal that’s rich in protein, fat and fiber while also being lower in sugar and starches.
Recommended Reading: Fasting Drinks To Lose Weight
Intermittent Fasting Improves Digestion
Another big advantage of intermittent fasting is how it heals and resets your digestive process. In researching my own digestive issues, Ive learned that a really important part of digestion can only occur when youre in a fasting state.
During this time, the migrating motor complex in the smooth muscle of the small intestine acts like a sweeper to clear food out of it and into the large intestine. If youre eating too frequently , this process stalls. And that contributes to bacterial overgrowth in the small intestine, where very few bugs should normally reside. Bacterial overgrowth leads to inflammation that damages the microvilli responsible for absorbing important nutrients from your food. This is a big factor in the development of leaky gut syndrome, and intermittent fasting helps that heal.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
Also Check: Do You Have To Diet With Intermittent Fasting
Recommended Reading: What You Can Eat In Intermittent Fasting
Intermittent Fasting: Fad Or Valid Weight
Topics in this Post
Is skipping meals a bad idea or a secret weight-loss weapon? One diet trend that shows no sign of going away soon is intermittent fasting. That’s when you voluntarily abstain from food or beverages other than water for a certain amount of time. Some fasting is for religious reasons, while others fast for weight loss.
But is intermittent fasting a healthy way to lose weight?
Incorporate Your Fasting Window
This is probably the most obvious step, but something that may be a little more complex than you initially would consider. First of all, the fasting period is crucial to Intermittent Fasting because it allows time for your body to naturally reduce its insulin levels. Insulin is the storing hormone. When insulin is high, fat burning is shut off. When insulin is allowed to naturally dip back down when you aren’t eating, this triggers lipolysis to turn on and therefore allows your body to start using your own fuel sources stored in fat tissues.
When choosing your window, it’s important to choose a time that works best for your schedule. Not everyone’s window will be the same and not everyone’s length of fasting will be the same either. A good rule of thumb is to start at a 12 hour fast if you’re brand new and work your way up to a 16 hour fast as your body gets more “fat adaptive” and metabolically flexible. When choosing the timing of your eating window, I typically recommend starting off at your normal dinner time and counting backwards from here. Dinner is usually the most “fixed” meal of the day and therefore it makes the most sense to adjust your fasting/eating windows around your dinner time.
You can find the step-by-step details for adjusting your eating window to your lifestyle and goals with the Complete Intermittent Fasting Bundle.
Pssst – wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
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Create Meals Focused On Lower Insulin Response
One of the main fat burning perks of Intermittent Fasting can be attributed to the decreased insulin response by eating less frequently and incorporating a fasting period. Another way to amplify and build upon these results is by creating and eating meals that focus on achieving a similar outcome.
The foods that have the highest secretion of insulin are those that contain sugar, high amounts of starches and processed/refined grains. The foods that have the lowest impact on insulin are high quality fats, high fiber fruits and veggies and proteins.
Creating meals like my Chia Brekky Bowl, Blueberry Hemp Smoothie, Curry Egg Salad Wrap and Cauli Rice Burrito Bowl that focus on these components help to reduce the foods that spike insulin while maximizing those that promote satiety and reduce sugar cravings.
Intermittent Fasting Makes It Harder To Get Rid Of Belly Fat Animal Study Finds
Australian researchers have mapped out what happens behind the scenes in fat tissue during … intermittent fasting.
Intermittent fasting has been touted as THE way to lose weight by everyone from Silicon Valley bros to TikTok influencers and researchhas shownthat it is an effective wayto lose weight but is it losing the right kind of weight?
A new study, conducted in mice, found that despite all the benefits of intermittent fasting, losing that spare tire isnât one of them.
In fact, according to this latest study it can actually make your losing your belly fat harder, which isnât great since stomach fat is strongly linked to diseases like type 2 diabetes and heart disease.
The study, published in the journal Cell Reports, looked at what happens to different types of fat tissue during intermittent fasting in mice.
What they found was that visceral “belly” fat, which is fat tissue surrounding our organs including the stomach, and subcutaneous fat, which lies just under the skin and is associated with better metabolic health, changes how it behaves when the mice only eat every-other-day.
âWhile most people would think that all fat tissue is the same, in fact, the location makes a big difference,â said senior author Mark Larance from the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney.
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So If Im *not* Losing Weight With If Whats The Problem
There could be a few reasons. Here are 12 intermittent fasting mistakes that you might be making, and how to fix them.
1. Youre eating too much during your eating window.
As mentioned, in general, Weight loss essentially boils down to calories in versus calories out, reminds Martin. If you end up consuming the same number of calories during your eating windows as before you started intermittent fasting, then you wont lose weight.
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In other words, if you just pack all of the calories youd normally eat into your eating window, youre not really changing your diet at all.
How to fix it: Try a calorie-counting app. Although I dont typically recommend calorie counting, it may help to track your caloric intake for a few days using a calorie-tracking app, says Martin. These apps will usually tell you the approximate daily calorie amount you need to be at in order to lose weight. Although these estimations are usually off, they can be used as a good starting point. The app can also reveal meals or specific foods that have more calories than youd expect, and you can adjust your diet accordingly.
2. You are not consuming enough calories on non-fasting days.
When you dont consume an adequate amount of calories on non-fasting days, your body may conserve the energy you consume, rather than burning it, says Smith.
3. Youre eating less-nutritious foods.
Intermittent Fasting May Reduce Dangerous Belly Fat
Effective weight loss and on-going weight maintenance relies on consuming a balanced diet of healthy foods as well as behavioral modifications to your eating schedule. To lose weight with an intermittent fasting protocol, the foods you eat should be healthy whole foods that are consumed at consistent intervals. Adding a little strength training can help you maintain muscle mass while safely losing weight. According to research published in the journal Obesity Reviews, intermittent fasting is less likely to cause muscle loss than a diet based on continuous calorie restriction and some participants shed potentially dangerous belly fat from around their waist.
- 16:8 Fasting Protocol – When you fast for sixteen hours, you can skip breakfast, eat an early dinner and simply avoid all late night snacking, then repeat the process the next day.
- Eat-Stop-Eat Fasts – Alternating between days of one meal that provides about 25% of person’s daily calorie requirement and days of no food restriction is a simple approach to intermittent fasting.
- Two Day Fasting – It is recommended that women consume 500 calories and men have a dietary intake of 600 calories on two days of every week. Then, you simply eat healthy meals the remaining five days.
- Eliminating Meals – By eliminating meals when you don’t feel hungry, you can trigger cellular repair processes throughout the body with improved gene expression to help stave off chronic diseases.
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What I Tried That Didnt Work
In college, I started running and doing a ton of yoga. I cleaned up my junk food vegan diet and ended up losing the weight, but still had belly fat. I got married, had two children, gained and lost about 45 to 50 pounds each time, and by then, my belly was still squishy .
By 2016, I was about to turn 40 and was done having kids. I was ready to go all in and pursue my goal of losing my belly fat. I wanted to see what would happen if I put in 110 percent effort with exercise and diet, so in July 2016, I decided to give CrossFit a try. After eight months, I actually gained weight. Some of it was muscle, which I was so psyched about, but some of it was body fat because CrossFit made me so hungry that I just wanted to eat all day.
Ways To Do Intermittent Fasting
Many intermittent fasting schedules exit. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
Each persons experience of intermittent fasting is individual and different styles will suit different people. Choosing regular time periods to eat and fast.
For instance, you might try eating once during an 8 hour period each day and fast the remainder or you might choose to eat one meal a day, two days a week. Several methods exist and some include
1. The 16/8 method: In this method, you can pick a daily approach that restricts daily eating to one 6-8 hour period a day. You may try 16/8 fasting thus eating for 8 hours and fasting for 16 by for instance skipping breakfast, eating your first meal at noon, and your last meal at 8 pm.
2. The 12-hour method: This method is suitable for beginners since 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. For example, A person could choose to fast between 7 pm and 7 am. They would need to finish their dinner before 7 pm and wait until 7 am to eat breakfast but would be asleep for much of the time in between.
How To Lose Belly And Pelvic Fat Male
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