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How To Do Intermittent Fasting Weight Loss

Is It Possible To Develop An Eating Disorder From Intermittent Fasting

How to do Intermittent Fasting for Serious Weight Loss | Dr Berg

Fastingis a well-known dieting technique that is safe for the majority of people. On the other hand, not everyone thrives on this kind of lifestyle. Some people incline to establish unhealthy eating habits, even if theyve never struggled with an eating disorder before. If this group of persons has an eating disorder, then intermittent fasting might trigger it.

If it continues for a prolonged period, frequent fasting could lead to disordered eating practices.

What Is A Whole Food Diet

In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

Intermittent Fasting Rule #: After A Rough Day Or Weekend Fast And Rest

Did you screw up? Did you fall off your diet?

Try to see how long you can go on water. Let your body rest. Dont beat yourself up over your mistakes. Try to recover by letting your body process the food.

Youre going to mess up. You dont have to punish yourself. Treat yourself to the gift of nothing. Do nothing. No detoxes. No fat burning supplements.. Not fit tea. Nothing. Drink water and try to keep your mind occupied. Catch up on your sleep. Its amazing how refreshed you can feel after a solid rest and fast.

Also Check: How Does Do Fasting Work

Improves Memory Brain Function And Mood

Not to get too technical, but there’s a specific protein brain-derived neurotrophic factor that is elevated during prolonged periods of fasting.

‘This protein interacts with the part of the brain that strengthens memory and learning, improving a person’s cognitive ability,’ explains consultant psychologist and co-founder of My Online Therapy, Dr Elena Touroni.

According to Dr Touroni, it can also have a profound impact on your mood, as fasting increases the levels of certain chemicals like dopamine which can increase happiness and confidence whilst reducing anxiety and anxiety attack prevalence.

So Which Intermittent Fasting Schedule Is Best For Weight Loss Whichever One You’ll Actually Stick To Tbh

Does Intermittent Fasting Work? A Science

In short, the one that’s easiest for you to follow. “It is all about sustainability for the individual,” says Lemein. “If one of these diets work well for you and your lifestyle and preferences, then you will likely see some success. If not, then you’ll likely not see the results you’re are looking for, as the sustainability piece will not be there.” That means picking a diet that work best with all the lifestyle factors you need to consider, like your work schedule, family dynamic, living situation, commute time, and travel commitments, notes Lemein.

It’s worth pointing out, though, that the 16:8 diet seems to be the most doable for a lot of people who are into IF. The 16:8 method also scores points for preventing overeating at night, which can often be a big obstacle for weight loss. And sticking to an eight-hour eating window during daylight hours allows your metabolism to run as itâs supposed toâyou fuel up for energy during the day , and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.

The bottom line: All intermittent fasting schedules may lead to weight loss if you can follow them sustainably, and the 16:8 method may be the easiest way to follow an IF diet.

Read Also: How Much Do I Eat During Intermittent Fasting

How To Do Intermittent Fasting Safely

There is no right or wrong way to do intermittent fasting. For example, there are few drinks and food you can consume for your hunger cramps.

That being said, there are few points you should take care of during Intermittent fasting:

  • Spontaneous meal skipping is the best way to enjoy the freedom to eat. It is based on intuitive eating.
  • Avoid fasting for over 24 hours since it can result in dehydration headaches and low energy.
  • Healthy and nutritious meals are important. Watch the amount of food you eat during the eating periods and avoid binge eating.
  • Hydration is the key.
  • Do not pressure yourself when fasting, especially in workouts.
  • Follow eat stop eat routine. This way your body can get used to the fasting period. Choose two non-consecutive days, for example, Monday and Wednesday, and eat normally for the next five days.

She Experimented To See What Worked

There are a lot of different options for intermittent fasting, and Etienne-Mesubi started with 18 hours of fasting and a six-hour eating window. In the beginning it was challenging but within two weeks it became very normal, she says.

She learned that hunger often comes in waves, and if she drank some water or tea, or read to get her mind off the hunger, the wave would pass. The minute I shifted my mind onto something else I wasnt hungry, and before I knew it, I was at my eating window, she says.

She had no trouble skipping breakfast, and sometimes wasnt hungry at noon, so she would push the start of her eating window to 1 p.m. or 2 p.m. and finish eating by 6 p.m.

Also Check: What’s Better Intermittent Fasting Or Keto

What Should You Eat

Most diets focus on eating healthy foods, and intermittent fasting is no exception.

Do keep in mind that your body needs nutrients to function optimally. When you eat junk and processed foods that are not nutritious, you wont be able to lose weight.

During your eating period, you should eat and drink:

  • Water
  • Probiotics like yogurt
  • Fermented foods and drinks such as sauerkraut

If you follow an intermittent fasting routine, avoid eating a lot of red meat and alcohol. If you must, restrict your meat intake to once in a while and drink wine instead of other alcohol. Also, avoid eating sweet foods and desserts as much as possible for the best results. In case your nutritional needs are not met by your diet, do take some vitamin and mineral supplements.

Eat More Vegetables And Fibers

Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)

That looks like a pretty obvious tip to give. Of course, Im not going to advocate getting fries with every meal if you want to lost weight.

But if you cant help snacking and you feel like cravings and appetite are the main culprit in your weight-loss plateau, add in more vegetables and fiber-rich foods.

Most vegetables are pretty low carb, low-calory and you can eat a lot of them.

Theyre full of vitamins and if you need to snack or if you feel like youre not eating enough, packing on fresh vegetables wont have too much of an impact on your weight.

Fibers are also great because theyll help you feel satiated more quickly and good fiber in your food will lessen insulin response in the body. This will lead to less appetite and a bigger effect on weight loss.

Overall, getting more vegetables and fibers will also account for a smaller overall calorie intake.

Snack on brocoli and kale, eat dinner on oeatmeal or lentiles, and you should see great results with weight loss.

Read Also: How Does Intermittent Fasting Cause Weight Loss

Can Other Diets Also Be Whole Food Diets

Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

For example, here are the foods involved in the MIND Diet:

  • Green, leafy vegetables five times a week
  • Five or more different colored fruits and vegetables every day.
  • Berries five times a week
  • Five or more servings of nuts a week
  • Olive oil five times a week
  • Whole grains five times a week
  • Oily fish twice a week or take an algae-based omega-3 supplement
  • Legumes and pulses five times a week
  • White meat/mix of plant-based proteins twice a week
  • No more than one glass of wine a day
  • One or two coffee or tea a day max
  • Two liters of water a day

Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.

What Happens To Your Body When You Fast

Fasting is a way to give your body a break. Heres how intermittent fasting works for weight loss.

Stage 1: In between 0 to 4 hours, your blood sugar remains high. Your body is using up the energy in this phase.

Stage 2: 4 to 16 hours, your body now starts releasing fats and uses them to release ketone bodies and chemicals.

Stage 3: 16 to 24 hours, after an overnight fast, you are almost low on glycogen level. Your energy demands at this stage havent changed much but now the chemicals start to break into AMP-activated protein. They help in cell growth and regulating energy response to your starvation period.

Stage 4: 24 to 72 hours, now your body will start breaking down your muscles to utilize protein for energy. This means it enters the state of ketosis which acts as fuel for your brain and body.

You May Like: How To Do Keto And Intermittent Fasting

Isnt Fasting The Same As Reducing Calories

No, not necessarily. Fasting can reduce the time you spend eating and primarily addresses the question of when to eat.62 Calorie reduction addresses the question of what and how much to eat. They are separate issues and should not be confused with each other.

Fasting may reduce calories but its benefits extend far beyond that.63Learn more

/8 Intermittent Fasting Method

The Intermittent Fasting Trend: What Is the Best Way to Do It?

There are so many different ways to intermittently fast, but the most common method is called the 16 to 8 split. Or, some may call it a 16/8 fasting method for simplicity.

In this fasting plan, you fast for 16 hours straight in a day and eat in the remaining 8-hour window.

It may feel really hard at first to go without food for a prolonged period of time, but its something you can get used to.

And if you allocate the 16 hours wisely, it gets even less difficult to manage the fasted period.

For example, if you include 8 hours of sleep time into your 16-hour fasting, thats already half of the fasting.

And typically speaking, theres also a lot of downtime between dinner and bedtime. So that gives extra 3-4 hours.

To make up the rest, you fast in the morning till lunch for about 4 hours while hydrating yourself with water.

Now, you have 16 straight hours of a fasted period from about 7 pm to 11 am the next morning.

There is the 16 hours you need for your 16/8 method.

No doubt, there will be a time of adjustments in the beginning. But be patient with yourself.

Youll find your body adjusting to this new eating schedule in no time.

All in all, intermittent fasting is a simple way to fast, so your body can boost metabolism and burn fat. Its also an easy hack to avoid unnecessary snacks and late-night meals that add calories.

All these help generate a great weight loss for many who adapt to this IF diet.

Read Also: Can Fasting Help You Lose Weight

Why Does Intermittent Fasting Help To Promote Weight Loss

One of the essential benefits of intermittent fasting is weight loss. Generally speaking, those who choose this type of lifestyle usually want to drop pounds and stay within their healthy bodyweight. But, since intermittent fasting helps to increase weight loss, how does it accomplish that? In this section, we will examine the three primary reasons.

The Metabolic Alterations That Occur When You Are Fasting Are Due To These Changes:

  • Every time you eat, your insulin levels rise. When you abstain from food, your insulin level will drop drastically. A low insulin level helps to prevent fat buildup.
  • Fasting increases levels of HGH . It is able to develop it till fivefold or more. Growth hormone is important for both muscle growth and fat reduction.
  • Noradrenaline is supplied to your fat cells by the neurological system. As a result, your body fat breaks down. The fats are converted into free fatty acids. This is used to produce energy after being combusted.
  • Many people assume that when you dont eat for a long period of time, your body slows down. Nevertheless, it appears that short-term fasting may increase fat burning. Fasting for 48 hours is proven to improve metabolism by up to 14 percent in two different investigations.

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Examples Of Different Intermittent Fasting Schedules

If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.

Daily Intermittent Fasting

Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.

It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.

Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.

Weekly Intermittent Fasting

One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.

It Could Lead To Negative Side Effects

How to Do Intermittent Fasting for Easier Weight Loss

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.

Also Check: Does Water Fasting Help Lose Weight

Isnt It Important To Have Breakfast Every Morning

Not necessarily. This appears to be an old misconception, based on speculation and statistics, and it does not hold up when its tested.57 Skipping your morning meal gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it may be easiest to skip it and break your fast later in the day.58

Learn more:

It Is Also Advantageous To Use Fat As A Source Of Energy

Researchers have found that fasting for short durations can significantly enhance metabolic rate by 14%. Therefore, you will burn more calories with this. Because of this, IF may help you lose 8% of your total weight in 3 to 24 weeks. That is quite a significant result!

People who try Intermittent Fasting report a reduction of 7% in their waist size. This demonstrates a decrease in abdominal fat the most damagingfat linked to several health problems. There is an additional benefit to IF compared to calorie restriction regimens, IF promotes less muscle loss.

Recommended Reading: What Do You Eat When Intermittent Fasting

So Whats Intermittent Fasting

Unlike keto, intermittent fasting is not a diet. Its an eating pattern fashioned around certain feeding and fasting periods.

One of the most popular forms of intermittent fasting is a 16:8 split, where people fast for 16 hours and only eat during an eight-hour window.

This usually means not eating after 8 p.m., going to sleep, then having a big lunch at noon the next day.

Other fans of intermittent fasting might choose to do an 18:6 split or fast 24 hours every other day.

Intermittent fasting can take many forms and has many benefits. Like keto, people have used it to lose weight, control blood sugar levels, and achieve more clarity.

When youre fasting, the body doesnt have to release insulin to break down sugar and resorts to turning fats into ketones.

Plus, if you arent binging during your feeding window, youre naturally consuming fewer calories without having to track it.

Some people also use intermittent fasting just to give their digestive systems a chance to reset.

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