How To Do Intermittent Fasting For Weight Loss Easy And Simple
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Belly Fat Burning Myths
Try Sticking To The Following Foods On The 1: 8 Diet:
- Whole grains: Ones like rice, oats, barley, wholegrain pasta and quinoa will keep you fuller for longer.
- Protein: Meat, poultry, fish, eggs, nuts and seeds will keep you full.
- Fruit: Apples, bananas, berries, oranges and pears will offer good vitamin sustenance.
- Vegetables: Broccoli and leafy greens are especially good for making sure youre eating enough fibre.
- Healthy fats: Olive oil, coconut oil, avocados.
Frequently Asked Questions Concerns And Complaints
Im a woman. Should I do anything differently?
I havent worked with women on implementing an intermittent fasting schedule, so I cant speak from experience on this one.
That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.
Also, if youre a female, there is an allfemale page on Facebook that discusses intermittent fasting. Im sure you could find a ton of great answers and support there.
I could never skip breakfast. How do you do it?
I dont. Breakfast foods are my favorite, so I just eat them at 1pm each day.
Also, if you eat a big dinner the night before, I think youll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesnt support it and neither do my personal experiences.
I thought you were supposed to eat every 3 hours?
Here’s why this was a popular idea for a brief period of time:
Here’s the problem:
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Best Ways To Do Intermittent Fasting
16:8 I/F or Leangains Method
This type of intermittent is basically fasting for 16 hours and then open an 8-hour time window for eating.
It works like this: lets say your day starts at 8:00 am
- From 8:00 am until 4:00 pm, your eating window is open. You can have breakfast and lunch. And then from 4:00 pm to 8:00 am , you need to fast.
Now lets say you rather want to have dinner:
- You should finish dinner before 8:00 pm. From 8:00 pm to Noon , you should be fasting).
- From noon 8:00 pm, your eating window opens again for lunch and a snack at 3 pm or 4 pm
5:2 I/F
This method involves eating healthily for five days and then fast for two days. Some choose to take not more than 25% of their regular daily calorie and some prefer a zero-calorie fast.
You choose a 5-day consecutive period to fast, prepare healthy and calorie-conscious meals and after these 5 days, you should be fasting.
On these two days of fast, water is highly recommended to stay hydrated.
Alternate-Day Fasting
As your body gets used to the concept of fasting, youll be able to switch to more complex and rigorous diet types.
Well, if its your first time fasting and want to do the hard one, then go for it.
Lets say you will start your fasting period on Monday:
- Monday: fasting
- Tuesday: healthy eating
- Wednesday: fasting
- Thursday: healthy eating
- Friday: fasting
Is Intermittent Fasting A Good Way To Lose Weight
One of the most pressing questions people have when first learning about fasting for weight loss, is if it’s a “good” way to lose weight.
According to Ro Huntriss, clinical-lead dietician and nutritionist for EXALT, ‘intermittent fasting can be a sustainable way to lose weight if it works for you and you’re able to go for longer periods of time without feeling hungry.’
However, Dr Alka Patel suggests looking at your current lifestyle to find the culprits of any unwanted weight gain before going in on a new fasting regime.
‘Consider your own pathway to weight gain: sleep and stress affect weight through the cortisol effect: if these are your predominant pathways to weight gain then these need to be addressed first before insulin and fasting,’ she says.
Put simply, get your house in order before tweaking your eating schedule. Not to rinse the metaphor, but without a good foundation the whole structure becomes wobbly and we wouldn’t want that, would we?
Also Check: How To Start With Intermittent Fasting
Intermittent Fasting Rule #: Focus On Getting Stronger With The Main Lifts If You Want Your Body To Grow/transform/change
Changing your body is much simpler than you could ever imagine.
Sure, those exercises that you see on Instagram look cool, but the injury risk is high and you wont always get the desired results. Jumping on a tire or swinging a hammer will get you a cool video clip. However, nothing will ever replace the compound lifts that have been around forever.
You dont have to stop doing these group classes or routines. Just try to do it at the end of a weight lifting session if you have any energy left.
If you want real results get better at the following: overhead press, deadlifts, push ups, squats, bench, and pull-ups.
Use an app or a pen to track your main lifts. I want you to get stronger. Try to get in more reps or more weight with every session. Any basic barbell training program is enough. I dont want you to jump on a bosu balls or to injure yourself.
I dont want you to go program chasing. Just because a fitness magazine calls a workout fat burning it doesnt make it so. Every workout technically burns calories.
Intermittent Fasting Weight Loss Faqs
Now that you know what intermittent fasting is and how to get started, its time to answer your other questions.
Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.
How Much Weight Will I Lose?
The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.
One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet.
Can I Work out While Fasting?
Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.
If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.
The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.
Wont I Lose Muscle When I Fast?
Is Fasting Safe?
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How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltext” rel=”nofollow”> 2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- Eat Stop Eat
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
How To Do Intermittent Fasting For Rapid Weight Loss
Research shows intermittent fasting to be a powerful tool for helping you reach and maintain a healthy weight.
Fasting means you arent eating for an extended period of time. If you think about it, fasting isnt all that unnatural.
What exactly is intermittent fasting ?
Its not a diet necessarily , but, more of a style of dieting.
Although there are many approaches to IF, the underlying principle is the same:
Restrict the amount of time youre eating every day.
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Ways To Use This Information For Better Health
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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You Do Not Have To Take It Easy
A popular myth about intermittent fasting is that you need to take it easy.
Unless you already feel tired, the surest way into sluggishness is to rest even more. Instead, activities can help your body go to fat burning faster.
If you feel a sense of fatigue while fasting, its usually a sign that your carbohydrate stores are emptying. However, this is not a bad thing.
Nevertheless, the body does not immediately expend extra metabolic energy to burn fat, especially if you are just starting fasting.
Accordingly, like a savings account, body fat is only attacked when carbohydrate stores, the checkings account, are empty.
Thats why it helps to increase your energy needs with exercise. This way, you force your body to switch to burning body fat.
Nevertheless, when fasting, it is crucial to listen to your body. If you feel good with fasting and strength training, there is nothing wrong with it.
If you feel unwell, you can always break the fast.
For example, intermittent fasting and muscle building work great for me since fasting releases enormous amounts of growth hormone.
However, it is important to always exercise during the fasting period to maximize fat burning. If you eat before exercising, insulin production will prevent fat burning .
It Helps Maximize Digestion Hormone Secretion
When you fast, you can sync your eating schedule with your body’s circadian rhythm: the natural, internal process that regulates the sleep-wake cycle. By doing this, you can optimize your body’s metabolism, helping it run more efficiently:
“When you synchronize intermittent fasting with your body’s natural circadian rhythm, you eat during the day to take advantage of the way the body has evolved to maximize hormone secretion for digestion. By doing this, your body can more efficiently use food during the daytime to fuel activities,” say The Nutrition Twins.
On top of weight loss, there’s another health advantage to this method: it can help reduce your risk of diabetes. Part of the human circadian rhythm is to decrease insulin sensitivity throughout the day. Insulin is a hormone responsible for pulling glucose out of your bloodstream and into your cells. This means that when you eat a carb-rich meal at night, your body is exposed to more insulin, which can lead to an increased risk of type 2 diabetes over time. By fasting during this time, you can avoid this problem.
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Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
Tips For Intermittent Fasting For Weight Loss
Its not easy to resist the cravings, but there are some easy ways to avoid feeling hungry that can also help you get even more out of your fast:
Dont skip breakfast going without your morning meal can be hard. So, instead of skipping breakfast, enjoy a creamy cup of satisfying Bulletproof Coffee. This simple hack keeps you in a fasted state and keeps the hanger away while nourishing your body with good fats.
Eat the right fats The ultimate hack for your intermittent fast: Bulletproof Brain Octane MCT oil and XCT oil. Theyre MCT oils, but better. Your body turns MCTs into ketones, which help burn fat, curb cravings and power your brain with more energy, better mental performance, and fewer cravings.
Cut back on carbs Follow low carb/keto diet during your eating periods to supercharge the impact of intermittent fasting. Restricting carbohydrates will decrease your appetite and make it easier for your body to shift into fat-burning ketosis.
Plan meals ahead of time when its time to eat, those sweets and snacks start looking mighty tempting. To avoid binging on carbs or junk food, prepare healthy options ahead of time with the right fats, high-quality meats, and vegetables. These keto meal prep recipes will help you stay on track.
Intermittent fasting and ketogenic dieting may enhance each others effectiveness, its unnecessary to combine both. Depending on your health goals, you may choose one over the other.
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How To Start Intermittent Fasting
There is more than one way to start intermittent fasting, which is great because every BODY is different. The key is to experiment and listen to your body to see what works best for you. Here are some of the ways to get started:
- 16:8: You eat all of your daily calories within a shortened period and fast the rest of the time.
- 5:2: You eat normally five days a week. On the other two days, you fast by eating between 500 and 600 calories.
- Alternate Day Fasting: You alternate a day of eating normally with a day eating 25 percent of your typical daily calories. A study found that obese adults following an alternate day intermittent fasting schedule lost up to 13 pounds over 8 weeks.
If intermittent fasting causes fatigue or other negative symptoms, try fasting just once or twice a week, and build up from there. As with any diet or exercise plan, consult your healthcare provider to determine whats best for you.
