You Become Prettier Slimmer And Stronger
The effects of fasting on hormones are multi-faceted. Fasting has a dramatic impact on human growth hormone levels . Increased GH results in greater endurance with faster muscle repair and growth as well as a slowing of the aging process. One study showed that interval training while fasting increased GH by 1300% in women and 2000% in men.
GH is known to create physiological changes in metabolism to favour fat burning and protein sparing. The proteins and amino acids are utilized to repair tissue collagen, which improves the functionality and strength of muscles, tendons, ligaments, and bones. GH also improves skin function, reduces wrinkles & heals cuts and burns faster
When You Eat Your Cells Enter Growth Mode
In a well-fed state, the individual cell in your body is in growth mode. Its insulin signaling and mTOR pathways that tell the cell to grow, divide and synthesize proteins are active. By the way, these pathways, when overactive, have implications in cancer growth.
The mammalian target of rapamycin or mTOR loves having plentiful nutrients around, especially carbohydrates and proteins. When active, mTOR tells the cell not to bother with autophagy , a recycling and cleanup process that rids your body of damaged and misfolded proteins, for example. The well-fed cell isnt worried about being efficient and recycling its components its too busy growing and dividing.
In a well-fed state, your cells and their components are also highly acetylated. This means that various molecules in your cells, including the packaging proteins called histones that wrap your DNA up nicely within the core of your cells, are decorated with acetyl groups on their lysine residues. Dont worry if you dont understand the jargon in that last sentence. What you really need to know is that the well-fed cell has many genes, including those associated with cellular survival and proliferation, turned on. This is because acetylation tends to loosen the packaging proteins that normally keep your DNA wrapped up, and lets your DNA be read for protein production.
What Is The Best Intermittent Fasting Plan For Weight Loss
Dr Sam Watts, founder of Mind Body Medical , tells Live Science that there are two clear leaders when it comes to intermittent fasting styles. Lots of clinical evidence exists around the potential weight loss benefits of different intermittent fasting plans, he says. For quicker and more profound weight loss, the alternate day fasting plan is arguably the most effective. A less-extreme and thus easier-to-adopt approach is the 16:8 model. This is a time-restricted eating version of intermittent fasting that involves consuming all of your calories in an eight-hour window and fasting for the remaining 16 hours.
This approach has consistently been shown to induce significant and progressive weight loss in an arguably more sustainable model.
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Can I Walk During Intermittent Fasting
According to Emmie Satrazemis, a Registered Dietician and Sports Nutritionist, doing cardio in a fasted state requires you to be in excellent health .
Here are the following guidelines you should follow while doing fasted cardio .
- Dont do more than 60 mins of cardio on an empty stomach.
- Stick with moderate to low-intensity workouts like walking.
- Drink plenty of water to stay hydrated.
Before exercising in a fasted state, talk to your doctor to make sure it is safe for you to do.
Intermittent Fasting For Weight Loss: What The Science Says
ByLou Mudgepublished 19 August 22
Here’s what evidence says about the efficacy and safety of different styles of intermittent fasting for weight loss
Intermittent fasting for weight loss can be an effective way to lose unwanted fat, particularly in those with obesity and metabolic syndrome. Multiple studies have found that the metabolic impact of intermittent fasting, coupled with the calorie deficit that it tends to generate, can help to create a downward trend on the scales.
There are different styles of intermittent fasting, so if you’re looking to embark on this approach it’s important find the right eating pattern for you. Whether its a more extreme form like the 5:2 diet, or a gentler approach such as 16: 8 intermittent fasting, intermittent fasting should be sustainable and fit with your lifestyle.
In this article, we’ll break down the science behind intermittent fasting for weight loss, and which approaches are most effective. Plus, we’ve spoken to experts in cardiometabolic health and oncology about the best ways to lose weight sustainably and safely through intermittent fasting. Remember, it’s best to consult a qualified medical professional or registered dietitian if you are considering making significant changes to your diet.
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Drink Black Coffee During The Fasting Period
It is said that drinking black coffee when you’re not allowed to eat or during your fasting window, may fasten fat burn and weight loss. However, we’re not sure of the scientific veracity of this claim it is believed that drinking the beverage makes up for the fasting slump and curbs appetite, making it easier for the dieter to prolong their fast.
Intermittent Fasting for weight loss: Drinking black coffee may fasten fat burn and weight loss.
The Five Stages Of Intermittent Fasting
. In this state, your body starts to break down and burn fat.
Some of this fat is used by the liver to produce ketone bodies . The two main ketones, acetoacetate and -hydroxybutyrate , serve as an alternative energy source for the cells of your heart, skeletal muscle, and brain, when glucose isnt readily available. Did you know that your brain uses up some 60% of your glucose when your body is in the resting state? During intermittent fasting, ketone bodies generated by your liver partly replace glucose as fuel for your brain as well as other organs. This ketone usage by your brain is one of the reasons that intermittent fasting is often claimed to promote mental clarity and positive mood ketones produce less inflammatory products as they are being metabolized than does glucose, and they can even kick-start production of the brain growth factor BDNF! Ketones have also been shown to reduce cellular damage and cell death in neurons and can also reduce inflammation in other cell types.
As their level in your bloodstream rises, ketones can act as signaling molecules, similar to hormones, to tell your body to ramp up stress-busting pathways that reduce inflammation and repair damaged DNA for example.
Within 24 hours, your cells are increasingly recycling old components and breaking down misfolded proteins linked to Alzheimers and other diseases . This is a process called autophagy.
breaking down old immune cells and generating new ones .
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Burning Fat With Intermittent Fasting
Intermittent fasting is a fitness craze that involves not cutting calories, but getting an adequate amount of calories within a smaller window of time, for example, from noon to eight pm. There are many ways to do it, and the most common way is to go 16 hours fasted and then eat meals only within the next eight hours. The question is, is intermittent fasting safe?
Melissa Piercell, a Toronto-based naturopath, says that for most endurance athletes, intermittent fasting should be fine. Back in the seventies, the idea was to get in three square meals a day. People thought that eating well meant eating those three meals a day.
She continues, In the nineties, we started doing six small meals a day. And as we do, those six small meals became six big meals.
Piercell explains that snacking helps balance blood sugar and helps prevent hypoglycemia, but it makes our bodies very dependent on eating every three hours. When blood sugar goes down, bad things happen.
However, weve arguably swung too far the other way, and become so dependent on this constant stream of fuel that we dont tap into the stored fuel. One of the reasons that we dont tap into stored fuel very well is because were constantly snacking. Your body will first use the easy-to-digest carbs as energy. Those are things like bread, oats and fruit.
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
In the Obesity Code, Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking.
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When Does The Body Oxidize Fat During Fasting
As your intermittent fast progresses, its possible for fat oxidation to occur. This is when your body consumes fuel, especially during athletic pursuits. The fat becomes energy without the need for intermittent fasting. Instead, its all about your level of physical activity.
You can trigger fat oxidation during a fast, too, just that its not always necessary. According to a 2004 study in the journal Nutrition, exercise intensity and duration are important determinants of fat oxidation.
If your intensity of exercise hits an oxygen consumption rate of 59 to 64 percent as an athlete, your fat oxidation is maximized. Even an oxygen consumption rate of 47 to 52 percent should be okay for the general population.
The journal also notes that fat oxidation happens more with certain exercises than others, such as running and endurance training instead of cycling.
What about when youre fasting? Nutrition says this: Ingestion of carbohydrate in the hours before or on commencement of exercise reduces the rate of fat oxidation significantly compared with fasted conditions, whereas fasting longer than 6 h optimizes fat oxidation.
In other words, avoid carbohydrates, since theyre a source of glucose. Also, it takes six hours or more of consistent fasting to maximize the effectiveness of fat oxidation.
Intermittent Fasting Less Effective At Burning Body Fat Than Daily Dieting
Ruairi J MackenzieTechnology NetworksTechnology Networks
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The authors recruited study participants who were all lean and of healthy weight most IF studies look at people who are overweight. For three weeks, 36 volunteers were separated into three equal groups:
- One group undertook IF eating, with 24-hour fasts followed by days in which they were asked to eat 150% of their usual calorie intake
- A second group followed a traditional daily dieting regime, eating 75% of their normal calorie intake every day
- A final group fasted for 24 hours and then ate 200% of their normal calories on the second day, resulting in no overall calorie reduction
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Intermittent Fasting Compared To Regular Dieting
One of the mostpopular diets involves eating small meals spread throughout the day. The theory behind this is that you restrict your calories prevent hunger cravings and provide your body with a steady stream of energy.
The steady energy part is key because some people believe that this keeps them more active and in turn results in a faster metabolism.
But the truth is that your metabolism wont change just because youre spreading 1900 calories throughout the day rather than within a smaller timeframe.
Moreover as we discussed above eating small meals throughout the day makes it harder for your body to plunge into your fat stores for energy.
One more thing worth mentioning is that intermittent fasting allows you to get all of your eating out of the way in a shorter window rather than constantly preparing meals during the day. Which if youd ever done meal prepping can take up your whole day.
How To Do Intermittent Fasting 16/8
Getting started with intermittent fasting sounds easy. All you have to do is skip a meal and stop snacking.
However, its often subtleties that make the difference between weight loss success and failure.
If you understand the following facts about nutrition and daily routine, you will be miles ahead of most intermittent fasting beginners.
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Who Is A Good Candidate For Intermittent Fasting
Before starting a fasting plan, you should check with your primary health care provider, especially if you have any existing health conditions. Some people shouldnt fast for prolonged periods of time, including pregnant women, children, those with eating disorders or a history of them, and those with certain health conditions like diabetes.
Not Losing Weight On Intermittent Fasting 16/8
If you stick to fasting schedules and still have trouble losing weight, there could be unconscious factors standing in your way.
In addition to diet, also lifestyle subtleties can also keep you from losing fat:
If you initially have lost some pounds and weight loss stalls after that, you should not despair.
The immediate weight loss is due to glycogen stores depletion and the resulting water weight loss. After that, the body may still need 2-6 weeks to burn fat more efficiently.
Intermittent Fasting: The Basics
Intermittent fasting is basically an eating schedule that tells you when to eat, not what to eat. There are many different intermittent fasting plans or eating schedules, but they all rotate between fasting periods and eating periods. For instance, the 16:8 method is a 16-hour window of fasting followed by an eight-hour eating window. This method is typically the easiest to follow and only requires that you skip breakfast and take a late lunch. There are also 24-hour fasts that you can do on certain days of the week and alternate-day fasting in which you fast one day, and eat normally the next day.
There are three main explanations for how intermittent fasting works.
Our bodies are hardwired for intermittent fasting. Snacking has not always been an option. Our hunter-gatherer ancestors didn’t have an abundance of food just waiting for them at the first stomach rumble. Depending on how successful their hunts went, they might go hours or even a few days between their last meal and the next. Due to our modern eating patterns, we might start to panic after going a couple of hours without food, but our bodies actually thrive on it. Overeating has become part of the norm for many cultures by separating large meals with frequent snacking. Our biology tells us that this was not what we were programmed to do!
Intermittent Fasting For Weight Loss Conclusion
Fasting is an ancient tradition and is followed for ages in many religions and country including India.
Hindu keep Vrat, Ramadan in Islam, and many people keep fast in Jewish and Christianity.
Fasting is part of our culture and this existed for ages not just because of religious beliefs but also as a way of living a healthy and spiritual life.
Also, intermittent fasting is a modern approach and a modified version of olden days fasting, its root lies in the history of fasting methodologies.
If it has worked for ages then it can work in the present and future if followed correctly and under the supervision of medical experts.
I hope you enjoyed reading this small introductory guide to intermittent fasting for weight loss and gained some information. Thanks for reading and I wish you a great healthy and happy life. Lose fat, not Hope. TC :).
I keep sharing my tips, diet plan and lots of motivations for a successful weight loss through my Instagram account. I love writing my own weight loss quotes and share on social media. Check my Instagram account here and never lose your motivation for your mission to fitness.
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Pros And Cons Of Intermittent Fasting 16/8
Although many people believe that fasting could be dangerous, it is an entirely natural process. We have been living in food abundance for only the blink of an eye in human history.
With this in mind, we are still striving if we are not stuffing food into ourselves every hour. On the other hand, if we give our digestive tract more rest through 16/8 intermittent fasting, we can achieve sustainable health goals, which include:
- Permanent weight loss
- Are already underweight
- Are breastfeeding
In addition, fasting may simply not be proper in some situations. For example, it can lead to serious health drawbacks under the following conditions:
- Pregnancy: During pregnancy, the focus is on nourishing and growing your offspring.
- Chronic stress: If youre already going through a mentally challenging phase of your life, 16/8 Intermittent Fasting can cause additional stress.
- Eating disorders: If you develop a questionable relationship with food or have already suffered from eating disorders, fasting may not be suitable for you.
How Much Weight Can You Lose In A Month With Intermittent Fasting
The answer to this lies in how many fewer calories you eat in the month vs how many calories you burn in the month, not in whether you use intermittent fasting or not.
Again, one pound of fat is 2500 kcals. So if you eat 2500 kcals less than you burn over the month, youll lose one pound. If you eat 10,000 kcals less than you burn over the month, youll lose four pounds.
Intermittent Fasting makes it easier to stick to a calorie deficit diet and eating earlier in the day helps you store less fat. So Intermittent Fasting is a great tool for weight loss but the weight loss itself comes from eating less than you burn.
Losing weight slowly over time is the best way to lose only fat and spare losing muscle along the way.
Losing weight slowly over time is also the best way to prevent rebound weight gain later.
Id recommend aiming to lose maximum 1lb per week or 4lb per month .