How Does Intermittent Fasting Work For Weight Loss
Intermittent fasting was working perfectly for me, and it was easy to follow. I began to think more deeply about why it was working. Was my body changing because I was fasting for those 16 hours each day, or was it simply a trick I was playing on my mind to eat fewer calories? And if it was a trick, would my mind eventually figure it out?
In general, I think intermittent fasting helps people get more in touch with their needs, Varady says. Weve become accustomed to eating or drinking something every couple of hours. Wed never even noticed when were actually hungry or full. So when you go for longer stretches of time without eating, all of a sudden, your body becomes more attuned to it.
In my case, intermittent fasting made me more aware of my tendency to emotionally eat. Getting up early to get my young son to school, it wasnt as if I wanted to have that bagel and soda. I felt I needed that sugar rush to wake me up and get me going. Exercise replaced that without my needing to ride a sugar roller coaster every day.
Heal Your Digestive System Detox Your Liver And Boost Your Thyroid
Optimal digestion and assimilation of food and nutrients is vital for healthy weight loss. The hormones of the digestive tract are responsible for appetite control, food digestion, nutrient absorption, and toxin removal.
Your digestive system is strongly related to your nervous system, which influence your endocrine system . If you treat your stomach like a garbage disposal for low-quality foods, your hormones will repay you with weight gain.
Overconsumption of inflammatory foods can lead to leaky guy syndrome, IBS, chronic diarrhea, ulcerative colitis, and more food intolerances. An inflamed gut makes it nearly impossible to have a flat stomach or engage the muscles consisting of your core.
Optimal health and weight loss are not possible without a healthy liver. The liver is the major detoxification organ and also filters most hormones. It is responsible for 75% of T3 conversion and provides energy in the form of glycogen. It also filters excess estrogen.
When the liver is overburdened by excess stress hormones, alcohol, processed foods, artificial sweeteners, HFCS/sugar, and an overall poor quality diet, the 2 phases of detoxification are inhibited.
Because the thyroid hormones T3 and T4 control cellular metabolism throughout the body, when there is not enough of them for any reason, this metabolic function slows and becomes impaired.
Learn How The 3-Week Intermittent fasting Diet Eliminates Gut Inflammation, Detoxes Your Liver, and Resets Your Thyroid
Should You Do Intermittent Fast Every Day
If you can follow a daily intermittent fasting schedule, your body gets used to the cycle, and you may not feel as hungry as you do when you start. Your body adapts to the change in eating patterns.
Lets face it we are used to eating several times a day. And if you gradually ease into intermittent fasting, you will find it gets easier.
However, suppose you feel that you simply cannot do this. In that case, you can try expanding your eating window to 12 or 14 hours and eating a lot of vegetables and fruits, which are filling and yet not very calorific.
Do you find this very restricting? Then opt for skipping meals occasionally. Whatever method you adopt, know that eating fewer calories and eating healthier will enable you to lose weight and improve your health.
How To Use Intermittent Fasting To Lose Weight
Now, lets talk about how you can use intermittent fasting to help you lose weight.
#1: Pick an Eating Window That Works for Your Schedule
The first step is to choose an eating window that works for your lifestyle and schedule. If youve never tried intermittent fasting before, youll probably want to stick to a daily fast instead of attempting to go 24 hours without food. The 16:8 method is the most popular.
If you work away from home during the day, you may want to try fasting from 7 PM to 11 AM. That way, you wont need to get too far into your workday without food.
#2: Decide on the Rules of Your Fast
As we mentioned before, some fasts allow minimal caloric intake while others call for nothing but non-caloric beverages during the fast period. You can certainly drink all the water, coffee and tea you want but there are a few caveats.
For example, caffeine has a direct effect on your adrenal system. Drinking caffeinated beverages without food in your stomach may make you feel jittery. It can also increase your hunger.
Likewise, artificially sweetened beverages can spur an insulin response in some people the same way drinking a sugary soda or a glass of juice would. It may be best to avoid them if your goal is to lose weight.
#3: Pay Attention to Your Body
Keeping track of your food can help you figure out an eating plan that works for you. You may find that eating a protein-rich meal right before your fast helps keep you from feeling hungry during your fast.
The Benefits Of Positive Intermittent Fasting Results Include
- Clarity of thought
- Rapid weight loss
- Increased growth hormones & muscle repair
- Inflammation reduction
I first came across intermittent fasting via the advice of YouTube fitness sensation, KinoBody , who advocated for a balanced lifestyle as well as feeling and looking strong. Greg was a pioneer in the field and experienced considerable success with fasting as his foundation.
More recently, Terry Crews discussed the concept with Business Insider and lets not forget everyones favourite podcast dad, Joe Rogan, with his myriad of guests advocating for the intermittent fasting results. Everyone from UFC champ Georges St-Pierre and Dr. Rhonda Patrick.
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Summary On Intermittent Fasting For Bodybuilders
Intermittent fasting is an eating system that makes fat loss both effortless and sustainable, and you should consider using it especially during your cutting phases, or if youre trying to stay lean year-round.
Technically, youre allowed to eat anything you like , although Ill be completely honest some foods are simply superior to others, and youre better off getting higher protein, low sugar meals if you want to optimize your fat loss results over the long-term.
If you want to know more about 16/ fasting, read my Intermittent Fasting 16/8 Diet guide.
Fasting May Improve Brain Health
The Warrior Diet is promoted as a way to improve brain health.
There may be some truth to that based on scientific studies on intermittent fasting.
Intermittent fasting has been found to benefit the regulation of inflammatory pathways that affect your brain function.
For example, animal studies have shown that intermittent fasting reduced inflammatory markers like interleukin 6 and tumor necrosis factor alpha , which may negatively impact memory and learning (
However, research in this area is ongoing and more human studies are needed to determine the benefits of intermittent fasting on brain health.
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Make Sure Your Exercises Are Maximized For Fat Burning
When it comes to fat-burning not all exercises or workouts are created equally. Some of the best fat-burning exercises are HIIT, resistance training, and moderate-intensity cardio like prolonged inclined walking. Choose these exercises over weight lifting to get the most out of your energy and prioritize fat burning above all else! Try to do them 3-4 times a week with partially fasted rest days in between.
How To Use Intermittent Fasting Results To Lose Weight In 14 Days
- 5 minute read
Intermittent Fasting For Weight Loss The very first time my sister told me she wanted to lose tummy fat, I laughed so loud that she almost picked a fight with me.
Though I didnt know what intermittent fasting was then, I certainly knew that losing tummy fat had a lot to do with reducing food intake.
Knowing how much difficulty my sister would have to let her food go, I concluded it was an impossible mission for her. It is difficult, in fact, almost impracticable for an individual who loves food to lose weight using intermittent fasting results.
I have unconsciously practiced intermittent fasting on different occasions, and there was evidence of weight loss .
Have you ever heard a gossip referring to a preacher as a hungry-man because of his slim nature and after you have conducted your research you find out that the preachers body took its size following different fasting periods observed by the preacher?
I have it too! This preacher has unintentionally reduced in body size by employing one of the methods of intermittent fasting.
I want to believe youre thinking what I want you to be thinking right now that intermittent fasting results can be used for weight loss. In this article, Ill be showing you how you can fast to lose weight in 14 days.
Recommended Reading: What Is The Best Intermittent Fasting Plan
Types Of Intermittent Fasting For Women
When it comes to dieting, there is no one-size-fits-all approach. This also applies to intermittent fasting.
Generally speaking, women should take a more relaxed approach to fasting than men.
This may include shorter fasting periods, fewer fasting days and/or consuming a small number of calories on the fasting days.
Here are some of the best types of intermittent fasting for women:
- Crescendo Method: Fasting 1216 hours for two to three days a week. Fasting days should be nonconsecutive and spaced evenly across the week .
- Eat-stop-eat : A 24-hour full fast once or twice a week . Start with 1416 hour fasts and gradually build up.
- The 5:2 Diet : Restrict calories to 25% of your usual intake for two days a week and eat normally the other five days. Allow one day between fasting days.
- ModifiedAlternate-Day Fasting: Fasting every other day but eating normally on non-fasting days. You are allowed to consume 2025% of your usual calorie intake on a fasting day.
- The 16/8 Method : Fasting for 16 hours a day and eating all calories within an eight-hour window. Women are advised to start with 14-hour fasts and eventually build up to 16 hours.
- Metabolic Fasting: A upgraded intermittent fasting technique I created using a metabolic and hormonal focused approach combined with intermittent fasting. Typically combined with the 16/8 method and Crescendo Method.
Intermittent Fasting And Appetite
Switching to intermittent fasting may naturally help you eat less.
One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window.
Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction.
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Try This Intermittent Fasting Tip To Lose Stubborn Fat Expert Says
Still, you may not be clued into one nuance of intermittent fasting that can help make it both incredibly beneficial and easier to embrace: harnessing your intuition to guide your eating patterns.
In his new book Intuitive Fasting, Dr. Will Cole, a leading function-medicine expert, maps out a four-week plan for resetting your hunger signals and recharging your metabolism by trading prescribed eating times for ones that innately work for you. “The truth is, most of us have been following an artificially constructed schedule that does not reflect our bodies’ natural and most optimal eating schedule,” says Dr. Cole. “In fact, eating three meals every day can cause metabolic inflexibility, which can easily lead to inflammation, weight gain, fatigue, and chronic health problems.
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So, how does intuitive fasting help you shed unhealthy excess weight? “When blood sugar is balanced, satiety signaling is improved and metabolism is more stable, enabling us to eat and gently fast intuitively,” says Dr. Cole. “By being in touch with your body, you have greater agency over how, when, and what you eat, instead of food controlling you.”
What follows are a few more pointers for tapping into your biological cues to support healthy weight loss:
Wont Intermittent Fasting Burn Muscle
That depends on the person and the duration of the fast. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases body fat breakdown to provide energy.
Excess amino acids are also used for energy, but the body does not burn its own muscle for fuel unless it has to.49
Some studies, however, suggest that leaner individuals are at higher risk of lean body mass loss, and even reduced metabolic rate. Yet it appears this is less of a concern with overweight subjects.50
It Could Lead To Disordered Eating
The Warrior Diet places an emphasis on overeating, which could be problematic for many people.
Though Ori Hofmekler argues that one should know to stop eating when you feel pleasantly satisfied, this may not translate into healthy eating practices for everyone.
The Warrior Diet could lead to binging and purging behaviors, especially in those at risk of developing disordered eating.
Binging on large quantities of food may also lead to feelings of regret and shame, which can negatively impact mental health and body image.
Break Your Meals Down
While following Time Restricted Feeding, it is more sensible to break down meals into three or four small meals, instead of eating one massive meal, unless you’re following the alternate fasting method or the whole-day fast. Eating more often, will help your metabolism stay up and hence, may help you burn more fat.
Intermittent Fasting for weight loss: It is more sensible to break down meals into three or four small meals.
It is recommended to get a dietitian or a clinical nutritionist to draw up a healthy meal plan for you. Do not attempt any diet without consulting a qualified person first. Try and stick to the meal plan as much as possible, to ensure maximum results.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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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.
What Are The Proposed Health Benefits Of Fasting Diets
As mentioned, the research on intermittent fasting is limited, but mice studies and small studies in humans suggest the approach may in fact be effective.
For example, in one of Varadys studies, published in June 2018 in Nutrition and Healthy Aging, 23 human participants completed 12 weeks of eight-hour time-restricted eating, and researchers compared their weight loss results to a control group from a separate trial.
Varady and her team observed that the time-restricted group lowered their body weight by 3 percent more on average compared with the control group, and they significantly lowered their systolic blood pressure. But the sample size was small, and the dropout rate among the fasting group was high, at 26 percent, for even a short-term trial, though no one in this group reported dropping out due to issues with the diet, researchers wrote.
But what about alternate-day fasting? While Varady hasnt conducted studies directly comparing alternate-day fasting to time-restricted eating, another one of her studies, published in July 2017 in JAMA Internal Medicine, showed that alternate-day fasting was difficult to stick with and didnt result in better weight loss or heart benefits than a calorie-restricted diet. For the study, she and her team randomized 100 participants to follow one of the two diets or a control group, where their diets remained the same, for one year.
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So Wtf Should I Eat On If
There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.
But Mary Purdy, MS, RDN, chair of Dietitians in Integrative and Functional Medicine, counters that by advising that the benefits are not likely to accompany consistent meals of Big Macs.
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, suggests Pincus.
Purdy adds, My recommendations wouldnt be very different from the foods I might normally suggest for improved health high-fiber, unprocessed, whole foods that offer variety and flavor.
In other words, eat plenty of the below foods and you wont end up in a hangry rage while fasting.