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How To Use Intermittent Fasting To Lose Weight

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Whole Foods And The Gut

How to Use Intermittent Fasting to Lose Weight and Feel Great

Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional roughage reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, its important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. Its easier than you think!

So How Many Hours Should You Fast

When you explore the beginners guide to intermittent fasting, you may find these schedules very restrictive and difficult to follow. Its a good idea to start slow and fast for 12 hours and eat for 12, or fast for 14 hours and eat for 10.

For women, the 14:10 schedule is easier to follow. For men, this can vary as some men find alternate-day fasting easier to follow.

Working your way slowly will make it easier for you to adjust to a certain intermittent fasting type. You can eventually increase the fasting periods and decrease the eating windows.

Intermittent Fasting Is Not A Magic Pill

Whether you are doing IF, keto, low carb, high protein, vegetarian, the Mediterranean diet you name it it all comes down to the quality of your calories and how much youre consuming.

The bottom line with IF? Although the jury is still out and long-term effects are still being studied, its crucial to eat a healthy, well-balanced diet while following IF.

You cant eat junk food and excessive calories on non-fasting days and expect to lose weight, says Taylor.

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Make The Calories Count

Not all calories are the same. Although these fasting methods do not set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.

In general, a person should aim to consume nutrient-dense food, or food with a high number of nutrients per calorie. Though a person may not have to abandon junk food entirely, they should still practice moderation and focus on more healthful options to gain the most benefits.

Fasting has several effects on a persons body. These effects include:

  • Reducing levels of insulin, which makes it easier for the body to use stored fat.
  • Lowering blood sugars, blood pressure, and inflammation levels.
  • Changing the expression of certain genes, which helps the body protect itself from disease as well as promoting longevity.
  • Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
  • The body activates a healing process doctors call autophagy, which essentially means that the body digests or recycles old or damaged cell components.

Fasting dates back to ancient humans who often went hours or days between meals as obtaining food was difficult. The human body adapted to this style of eating, allowing extended periods to pass between food intake times.

Research also shows fasting to be beneficial for the management of metabolic syndrome and diabetes, extending lifespan,

Intermittent Fasting Is A Diet Plan That Allows Dieters To Eat All Their Meals In A 12

Pin on Intermittent Fasting for Weight Loss

Intermittent fasting requires following some diet tips.

Intermittent fasting is a diet plan that allows dieters to eat all their meals in a 12-hour window. Some people fast for longer periods, which can be as long as 14 or 18 hours. Intermittent fasting is said to be a middle ground between prolonged very low calorie diets, which are said to be harmful in the long run, as well as unrestricted eating and unhealthy diets. There are several different types of intermittent fasting and the one described above is known as time restricted feeding. People also practice alternate day fasting where they fast during three days in a week and eat just one meal which meets 25% of their daily calorie requirement, while the rest of the days have no food restrictions. Then there are those who practice whole-day fasts one or two days in a week and don’t fast for the rest of the days of the week. Advocates of intermittent fasting claim that the diet offers a number of benefits, including weight loss, as well as some other positive metabolic changes. It is important to consult a dietitian or nutritionist before attempting this diet.

Although evidence regarding effectiveness of intermittent fasting for weight loss is scanty, a number of people have reported dropping weight by following the regime for several weeks. In fact, there are certain diet tips that if followed while fasting, may help burn fat faster.

Recommended Reading: How To Incorporate Intermittent Fasting

Eat Foods That Are More Filling

While staying within your normal caloric needs, try to choose foods that are more filling. You can do this by picking foods that are full of protein such as avocados and fish. Foods low in fiber such as crackers or salty snacks will not be as filling and will leave you hungry during your fast. Surprisingly, you should also avoid salads with low protein or with fat-free dressing. Salads without protein will not give the energy your body needs to be sustaining and fat-free dressings often have high levels of sugar and sodium.

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.

Read Also: What Foods To Eat While Intermittent Fasting

Why Is Intermittent Fasting Effective

Why is intermittent fasting an effective method of weight loss? There are several reasons.

  • Your insulin levels decrease dramatically when you fast. Research has shown that when insulin levels are low, we burn more fat than we do when theyre high. On a related note, insulin resistance is a big problem in overweight people. Fasting can help restore your insulin sensitivity and help you lose weight.
  • Your levels of Human Growth Hormone tend to increase when you fast. Studies have shown that high levels of HGH are directly correlated to fat loss. Reduced levels of HGH, by contrast, have been linked to a decrease in lean body mass.
  • During a fast, your nervous system releases a hormone called norepinephrine, which is responsible for breaking down body fat so your body can burn it for energy.
  • In other words, intermittent fasting prompts your body to burn fat by reducing your insulin levels, releasing Human Growth Hormone, and releasing norepinephrine. It may also improve sleep by helping to regulate circadian rhythms. Multiple studies have shown a correlation between insomnia and weight gain.

    Intermittent Fasting Weight Loss Faqs

    How to Lose Weight with Intermittent Fasting (3 Simple Tricks)

    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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    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.

    How To Use Intermittent Fasting To Lose 75 Pounds Or More

    If you landed on this page, then I bet youve probably tried to lose weight many times with little to no success.

    Maybe you lost some weight, but it either always came back or your program wasnt sustainable, so you quit.

    If youre looking for a way to lose weight, especially if you need to lose 50 or more pounds, youve come to the right place.

    If youre looking to lose that weight in the quickest way possible, while still maintaining good health, then I have great news!

    If theres one thing Ive learned from my 12 years as a Holistic Nutritionist working with thousands of clients, its that there is A LOT of emotional and mental pain associated with weight gain, especially when youre weight has gotten this bad.

    It might even make you angry or sad thinking about it now, but I want to assure you of one thing before I get into the process:

    You can either let your past decisions define and/or confine you, or you can choose to move on.

    Yes, your past decisions have affected, maybe negatively, maybe REALLY negatively, your current situation. However, your past cant be undone, BUT your past results CAN .

    You can choose to move on, leave it behind you and start focusing on your present!

    Its going to take time, but its far from impossible. In fact, I know you can do it.

    As with pretty much every thing thats worth it, the transformation wont happen overnight. It may take a year or more to lose the weight.

    And youll keep it off!

    Recommended Reading: What To Drink In Intermittent Fasting

    Does Intermittent Fasting Work For Everyone

    Varady and her colleagues hoped the review would help debunk some myths regarding intermittent fasting. Two such myths that intermittent fasting negatively affects metabolism, and that it causes disordered eating are not true, according to the studies reviewed. People are often concerned that fasting will make them feel lethargic and unable to concentrate, says Varady. Yet many people in these studies reported experiencing a boost of energy on fasting days, she says.

    Although its different for each person, I would say that its a very small subset of patients who really notices improved mental clarity or energy with intermittent fasting, says Fatima Cody Stanford, MD, MPH, associate professor and obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School in Boston, who was not involved in the review. Many people dont feel great while they are fasting for a variety of reasons. In some cases, their blood sugar might get too low during the fasting period, she says.

    There are several groups who should not fast, according to the studies. Those individuals include:

    • Those who are pregnant or lactating
    • Children under 12
    • Those with a history of disordered eating
    • Those with a body mass index, or BMI, less than 18.5
    • Shift workers, who studies have shown have difficulty with fasting regimens because of the changes in work schedules
    • People who need to take medication with food at regimented times

    Common Obstacles To Eating A Healthier Diet

    How to use intermittent fasting for easy weight loss ...

    Varady dabbles with intermittent fasting herself, typically for a few weeks after the holidays to lose a few pounds. The 16:8 plan is less intense than the other plans, but if she wants a more rapid weight loss, shell opt for alternate day fasting.

    The first five fast days are pretty tricky, but once your body gets adjusted to that kind of up-down pattern of eating, it actually gets really easy, Varady told TODAY.

    So how do you boost your chances of intermittent fasting success?

    Recommended Reading: When Do You Eat On Intermittent Fasting

    Health & Wellnesswhat Is The Omad Diet Learn How The One

    That being said, exercise before you eat because people get hungry about half an hour after they finish working out and may find it too hard to stick to their plan if they cant eat anything at all afterwards, Varady noted.

    If youre on the 16:8 plan, exercise before or during your eating window. If youre doing alternate day fasting and are exercising on your 500-calorie day, save food for after your exercise session.

    Safety And Side Effects

    Hunger is the main side effect of intermittent fasting.

    You may also feel weak and your brain may not perform as well as youre used to.

    This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

    If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

    This is particularly important if you:

    • Have diabetes.
    • Have a history of eating disorders.
    • Are a woman who is trying to conceive.
    • Are a woman with a history of amenorrhea.
    • Are pregnant or breastfeeding.

    All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.

    SUMMARY

    The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

    Here are answers to the most common questions about intermittent fasting.

    Recommended Reading: What To Eat And Drink While Intermittent Fasting

    Reduced Mtor Activity And Increased Autophagy

    18 hours of fasting in humans has been shown to increase mTOR as well as cellular markers of autophagy. Autophagy is a recycling mechanism for cellular components that our cells use to deal with stress and prevent untimely cell death. mTOR, or the mechanistic target of rapamycin, is an enzyme that is the master regulator of protein synthesis and cell growth. Lowering of mTOR activity has been associated with autophagy and extended lifespan and healthspan in animals.

    Recycle your body in 2021 with intermittent fasting!

    Frequently Asked Questions About Fasting

    How To Start Intermittent Fasting And Lose Weight Fast Without Exercise
    • What can you drink while fasting?

    Generally, you can drink plain water, unsweetened coffee, and various teas. If youre not sure if you can make it, you can try dirty fasting and enjoy drinks that contain less than 50 calories during your fasting windows, such as water with lemon or bulletproof coffee.

    • Should you mix intermittent fasting and exercise?

    Combining fasting with exercise is generally a great way to boost your metabolism and improve your overall health. Everyone should increase their heart rate for 150180 minutes per week or about 30 minutes per day to stay healthy. However, if youre trying more strict fasting regimens such as the Warrior diet, you shouldnt train too hard.

    • What is dry fasting?

    Dry fasting is a dangerous practice that eliminates not only food but also water from your diet. It isnt recommended for most people, as dehydration raises multiple health issues.

    • What can you eat or drink while on intermittent fasting?

    Fasting works best if you follow a balanced, high-quality diet. You can achieve it by following a simple proportion. Half of your daily food intake should include non-starchy vegetables, a quarter of it lean protein, and the final bit should consist of whole grains or starchy vegetables. You can easily follow it if you visualize this proportion on your plate.

    • Can you chew gum while fasting?
    • Can you drink green tea while on intermittent fasting?
    • How to gain muscle while intermittent fasting?

    Key Takeaways:

    Recommended Reading: How To Lose Weight With Intermittent Fasting 16 8

    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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