Increase The Effectiveness Of Intermittent Fasting
To say intermittent fasting is a popular weight-loss trend would likely be the understatement of the year.
Weight loss enthusiasts are flocking to this healthy eating plan thanks to its excellent weight loss results over short periods of time.
If you’re considering using time-restricted eating to help you lose weight fast, the following are a few hacks you should know to increase the effectiveness of your intermittent fasting diet.
Does Intermittent Fasting Shed Those Kilos Here Are 7 Things You Should Know
After drinking bubble tea over a month, Talking Point host Steven Chia decided to put intermittent fasting to the test. And he got some tips about this weight-loss regimen from a few experts along the way.
To lose the weight he gained previously, Steven Chia went on a two-month intermittent fast.
SINGAPORE: In the past two years, intermittent fasting has become one of the top weight loss trends worldwide.
In most intermittent fasting regimens, you avoid food for a certain number of hours of the day and eat normally within a specified time.
So can it help return you to your ideal weight and body mass index ?
That is what Talking Point host Steven Chia wanted to see after he gained about two kilogrammes from drinking bubble tea over a month, for a recent investigation into the effects of bubble tea.
How Intermittent Fasting Helps You Lose Weight
Eating this way has many benefits with regard to weight loss. The first is that when youre fasting, your body will be forced to use its stored body fat for energy. After several hours of not eating, your body will use up its sugar stores, which will cause it to start burning fat for energy, a process known as metabolic switching.
Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hoursIf someone is eating three meals a day, plus snacks, and theyre not exercising, then every time they eat, theyre running on those calories and not burning their fat stores.
Burning calories this way, instead of from the food youre eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat youre carrying.
This means that you wont just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way.
Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone and insulin.
Human growth hormone plays a key role in turning on your bodys fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH.
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Studies On Intermittent Fasting
Here are some of the benefits of intermittent fasting that have been backed by countless studies:
- Fasting has been shown to improve biomarkers of disease, reduce oxidative stress and preserve learning and memory functioning, according to Mark Mattson, senior investigator for the National Institute on Aging, part of the US National Institutes of Health.
- Growth Hormone increases when in a fasted state.
- Autophagy occurs while fasting it is the bodys way of renewing the cells and getting rid of all the worn-out cells in the body. Autophagy is the primary driver of anti-aging .
Intermittent Fasting Rule #: Stop Stressing About What Breaks A Fast And What Doesnt Break A Fast
Does chewing gum break a fast?
What? I dont even know what to say to that question.
You can fine tune as you get closer to that dream physique. Focus on starting your days off by getting shit done. Water, sparkling water, and black coffee will help you get through the morning. When youre ready to go from 6 pack to 8 pack we can apply the advanced tricks.
You dont need any fancy gimmicks to get started tomorrow .
Some people argue the rules for intermittent fasting to lose weight. The use labels like clean fasting and dirty fasting. I tend to disagree with those labels. Dirty fasts allow you to chew bubble gum and to drink bulletproof coffee as long as youre cutting calories back. Clean fast requires you to be more strict.
Our goal will always be progress over perfection.
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Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.
You Are Eating The Wrong Type Of Food
Many other diets come with a list of foods that you can and cannot eat. However, that is not how intermittent fasting works.
Intermittent fasting lets you eat anything you would like within a specific eating window.
Because intermittent fasting does not restrict your diet, it is easy to slip right into unhealthy feeding habits. Binging on unhealthy processed foods even if it is only in your eating window could be responsible for your slow results.
Stuffing too many calories during your eating periods is also counterproductive.
During your intermittent fast, consider changing your meal plan. Toss out the unhealthy processed food and switch to healthier options. Think of foods like whole grains that are rich in dietary fiber.
Furthermore, sugary foods could send your blood sugar levels through the roof and contribute to reduced insulin sensitivity.
Staying away from sugary foods protects you from sugar highs and the sugar crash that results after. It also helps keep your blood sugar within the normal range.
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It Could Lead To Negative Side Effects
The Warrior Diet may lead to side effects, some of which could be severe.
Potential side effects include (
- Hormonal imbalance
- Weight gain
In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.
However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.
Summary
The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.
Hofmekler suggests that anyone starting the Warrior Diet should follow an initial three-week, three-phase plan to improve the bodys ability to utilize fat for energy.
Intermittent Fasting Rule #: High Fat And Hight Protein On Rest Days
You cant be afraid of eating fat. No, Im not telling you to turn keto overnight. I want you to get comfortable with adding fats to your life. I want you to see that you can survive on low-carbs if needed.
I naturally want you to save the carbs for cheat days and for after an intense training session. You can reward yourself for a heavy session with carbs.
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Intermittent Fasting Decreases Metabolism Less Than Continuous Calorie Restriction
When you lose weight, your metabolic rate goes down. Part of this is because losing weight causes muscle loss, and muscle tissue burns calories around the clock.
However, the decrease in metabolic rate seen with weight loss cant always be explained by the loss of muscle mass alone .
Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters so-called starvation mode. The scientific term for this is adaptive thermogenesis.
Your body does this to conserve energy as a natural defense against starvation .
This has been demonstrated dramatically in a study of people who lost large amounts of weight while participating in The Biggest Loser, a reality show on TV.
Participants followed a calorie-restricted diet and intense exercise regimen to lose large amounts of weight .
The study found that 6 years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.
Other studies investigating the effects of calorie restriction on weight loss have found similar results. The drop in metabolism due to weight loss can amount to hundreds of calories per day (
How Much Weight Can I Lose With Intermittent Fasting In A Month
One of the common questions people ask is about How much weight they can lose with intermittent fasting in a month and this article aims to provide the exact answer to that question base on the doctors recommendations.
But before then, lets get to know more about Intermittent Fasting, its Benefits, And How To Do It.
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Phase Out Bedtime Snacks
For all the reasons mentioned here, our general rule is no food after dinner, says Krista Varady, PhD, a professor of nutrition at the University of Illinois at Chicago. Its probably the most important change you can make. I think the lack of nighttime snacking is the main reason we see such great decreases in insulin resistance in time-restricted eating studies, she says.
If you must eat a snack, have a small portion of a food low on the glycemic index a measure of how quickly a food raises blood glucosesuch as celery, cucumbers, apples, blueberries, or raspberries. Many typical snackscookies, chips, crackersare high GI, and research suggests that it is metabolically unhealthy to eat foods with a high glycemic index late in the day, Peterson says.
Intermittent Fasting Rule #: High Protein And Carbs On Training Days
This is where I indulge a little. After an intense training session, I dont mind treating myself. I enjoy carbs after a solid lift. This is also how I justify pushing through those extra rounds on the mats and reps in the weight room. I know that a snack is coming. I know that I get to feast and not feel too guilty about it.
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What Is 20/4 Intermittent Fasting
Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit if you want to bulk up, you need to make sure that you eat a calorie surplus and if you simply want to maintain your current weight, you continue following your regular diet. But what if you dont like counting calories? Is there a diet that can help you reach your weight goals without having to track the energy contents of your every meal? Luckily, there is! The so-called diet in question is known as intermittent fasting.
Intermittent fasting is an eating pattern that has been widely accepted by many people trying to lose weight. Of all the different methods to do it, intermittent fasting 20/4 is one of the stricter versions. What are some intermittent fasting 20/4 benefits? Is intermittent fasting 20/4 everyday healthy and sustainable long-term? Read on to find out this and more.
The intermittent fasting 20/4 method is also known as The Warrior Diet. This diet was created in 2001 by Ori Hofmekler, an Israeli Special Forces member turned health and fitness author. It is important to note that the warrior diet is not based on science but rather a deduction of Oris experiences while he worked in the military .
Also, some supporters of this eating pattern claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms .
Getting Started With Intermittent Fasting
Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.
The longer you fast each day, the better. Dont worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until its time to eat.
Its best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. Ill then have my first meal of the day and a snack or two a few hours later. Once 8 oclock rolls around, its back to fasting.
My experience with intermittent fasting is that its best to start with a 16 hour fast for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.
You dont have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.
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You Are Not Eating Enough Protein
If you find that your meals cannot carry you across your fasting period to your next eating window, then you might need to adjust your diet.
Consider including more lean protein in your diet. It does not matter the type of protein, vegan and animal protein, all are fine.
Proteins can help keep you full till your next meal. Furthermore, if you are exercising during this period, proteins are important for building your muscles and protecting your bone health.
Your meals should have healthy fats, carbs, leafy greens, and proteins.
Should You Combine Them
Combining the ketogenic diet with intermittent fasting is likely safe for most people.
However, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting.
People with certain health conditions, such as diabetes or heart disease, should consult with a doctor before trying intermittent fasting on the keto diet.
Though some people may find merging the practices helpful, its important to note that it may not work for everyone.
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How Gender Impacts Your Fasting Routine
From a biological standpoint, gender can impact the success of intermittent fasting. Male and female body composition and metabolic systems are different from each other. Physical activity, hormone levels, caloric intake, and fasting impact each of us differently.
Due to these reasons, males tend to benefit from fasting more than females. Females also should not focus on long-term fasting or drastic reduction in caloric intake.
Over thousands of years, the genetic makeup of females benefits most from the constant intake of high-quality calories, which eliminates such fasting regimes as 20:4 fasting from a female routine. The optimal amount of fasting would be 14 hours per day.
For males, skipping breakfast or skipping a day of eating might be just what the doctor recommended.
In both cases, the most important thing is to avoid hangriness, a state when you become very upset while hungry. The key here is to balance out your meals and eat highly nutritious meals throughout the eating window.
Generally, try to eat high-protein and high-fiber dishes to stay satiated for longer.
The Easy Way To Do Intermittent Fasting
The easy way to do intermittent fasting is what I call 12:12 intermittent fasting.
This title simply means that for 12 hours of the day you fast, and 12 hours you consume all of your calories.
In other words, you have a 12-hour window of eating during the day.
This method is very simple to do.
In fact, I do this on a daily basis as do the people that follow my 0, 1, 2, 3 Strategy .
The 3 of my strategy reminds you to stop eating three hours before bed.
For instance, if you go to bed at 10:30 PM, you want to stop eating at 7:30 PM.
To create your 12-hour fast, you simply delay breakfast until 7:30 AM.
This easy way to do intermittent fasting will help you lose weight because it allows your insulin and blood sugar levels to drop overnight, which moves your body into a fat-burning state.
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May Improve Blood Sugar Levels
Intermittent fasting is generally associated with improving blood sugar control and insulin sensitivity . A pilot study done in 2017 showed that fasting for 18 to 20 hours a day could lead to weight loss and post-meal blood sugar control . This shows that fasting could be extremely beneficial to patients with type 2 diabetes. However, if you are suffering from this disease, please talk to your doctor before trying the 20-hour fast, or any other form of intermittent fasting.
Research Review Shows Intermittent Fasting Works For Weight Loss Health Changes
Intermittent fasting can produce clinically significant weight loss as well as improve metabolic health in individuals with obesity, according to a new study review led by University of Illinois Chicago researchers.
We noted that intermittent fasting is not better than regular dieting both produce the same amount of weight loss and similar changes in blood pressure, cholesterol and inflammation, said Krista Varady, professor of nutrition at the UIC College of Applied Health Sciences and author of Cardiometabolic Benefits of Intermittent Fasting.
Krista Varady, professor of nutrition, UIC College of Applied Health Sciences.
According to the analysis published in the Annual Review of Nutrition, all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight, which represents results that are similar to that of more traditional, calorie-restrictive diets. Intermittent fasting regimens may also benefit health by decreasing blood pressure and insulin resistance, and in some cases, cholesterol and triglyceride levels are also lowered. Other health benefits, such as improved appetite regulation and positive changes in the gut microbiome, have also been demonstrated.
The review looked at over 25 research studies involving three types of intermittent fasting:
Various studies of time-restricted eating show participants with obesity losing an average of 3% of their body weight, regardless of the time of the eating window.
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