Why Intermittent Fasting Is The Best Way For Your Weight Loss
Written and Medically Reviewed by Dr Babar Shahzad, BSc and MBBS on January 30, 2020.
So heres the deal most diets achieve weight loss through the same equation a reduction in total daily calories consumed in relation to the calories needed to maintain your weight. The most important question is whats the best way to reduce your daily calorie intake without forcing yourself.If you dont feel good when youre on a diet, you simply cannot achieve long-lasting results.
If youre reading this article, it might be, that you already tried tons of different diets and its great if the result satisfied you, but if youre still looking for ways to lose weight, you might want to hear about intermittent fasting.
Another thing you want to keep in mind losing weight is just the aftermath of a healthy lifestyle. If you are overweight or obese, you might want to think about your health as much as you think about that dress you want to fit in by the New Year.
Even if you dont lose weight in the first few weeks of your diet, always keep in mind, that a healthy lifestyle is good for your body and your soul even without the dropped pounds. Here are some of the questions we received from our customers, we think youll want to take a look at the answers too.
Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.
Can You Eat Whatever You Want When Youre Not In A Fasting Period
Intermittent fasting isnt a free pass to eat anything you want, contrary to what you may have heard . You still should avoid processed foods, eat more whole foods from plants and animals, and get moving for at least 150 minutes per week. Your eating plan should be something you can follow the rest of your life to promote good health, says Cohen.
Also Check: Should I Try Intermittent Fasting
The 17 Best Pea Protein Powders For 2022
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Pea protein powder is a popular supplement made by extracting protein from peas.
Its not only a great way to add more protein and iron to your diet but also naturally hypoallergenic and vegan. As such, pea protein has become a popular alternative to whey-based protein powders in post-workout shakes and smoothies.
All the same, finding a high quality product can be a challenge.
The products on this list were evaluated based on the following factors:
- the quality of their ingredients
- a lack of fillers, preservatives, additives, and artificial flavors
- adherence to premium manufacturing standards
- the use of third-party testing for sports or workout products
Here are the 18 best pea protein powders for 2021.
Does Intermittent Fasting Really Work For Weight Loss
Intermittent fasting is without a doubt an effective way to lose weight. We may as well reveal that. Although, there are many results and research you may want to acknowledge before believing its all true.
Most studies conclude that intermittent fasting can offer weight loss to every participant. You may be wondering how and why it works for weight loss. Plus, you may question if and how it is better than other weight loss methods.
First, it can help you eat less calories and less food in general. Restricting how much you eat is a natural and effective way to lose weight.
According to studies, intermittent fasting may reduce body weight by up to 8%. The study also saw a decrease in body fat by up to 16% over 3 to 12 weeks.
Intermittent fasting can kick start fat burning hormones. This hormone is norepinephrine, which excels metabolic rates and increases fat burning. The hormone works by speeding up energy expenditure. The quicker release of energy allows your body to burn glucose as well as fat. When the body runs out of glucose, it turns to fat for fuel. This is known as the ketosis process, which is a key driver of weight loss in intermittent fasting.
When paired with a ketogenic diet, intermittent fasting can speed up ketosis. Which amplifies weight loss. Both diet methods promote ketosis. Thus, the two together excel weight loss further.
Many assume that exercising during fasting is not safe or effective. Lets find out more:
Recommended Reading: What To Drink When Fasting
/8you Skip Meals When You Should Be Eating
Intermittent fasting is all about fasting when you’re supposed to and eating during the allotted eating window. But if you continue to fast and skip meals even when you’re supposed to eat, then you’re sabotaging your own goals and plans. This will only make you weak and in time, will deprive you of the energy to continue.
Health & Wellnessthe Benefits Of Fasting Every Other Day Go Beyond Weight Loss
The first two groups reduced the same amount of calories overall, but in different ways. The third group didnt reduce overall calories at all since participants ate twice as much on their feast days.
After three weeks of these regimens, the people doing a traditional diet lost about 4.2 pounds most of it fat. Those doing alternate fasting lost 3.5 pounds half of it fat and half muscle mass. The people in group 3 didnt lose a significant amount of weight. Researchers found no evidence of fasting-specific effects on metabolic or heart health.
The loss of muscle mass wouldnt be immediately noticeable or harmful for most people, but preserving lean tissue is important for long-term functionality and health, especially as we get older, Betts said. Staying active is important to keep muscle mass, as is consuming enough energy, particularly protein, he added.
Also Check: How To Start Intermittent Fasting Free
What Is 1: 6 Intermittent Fasting
18:6 involves fasting for 18 hours out of the day, leaving you with a six-hour eating window. This could mean eating lunch at 12:30 p.m., a snack at 3 p.m., then finishing dinner by 6:30 p.m. This is a much more rigid form of intermittent fasting and definitely best saved for experienced fasters who’ve tried other methods. This plan might be right for you if your weight loss has stalled doing 16:8 or if you tend to overeat with a longer eating window.
Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
Also Check: Does Fasting Help With Depression
Most Effective Intermittent Fasting Methods For Weight Loss
Eating healthy but still not seeing the results you desire?
Wanting to shed body fat, gain muscle, and boost the overall health of your body?
Many whove been conquering the basics of what to eat to best fuel their body for health and weight loss are finding that when they eat has just as much to offer when it comes to aiding their efforts!
Intermittent fasting is taking the world by storm when it comes to a proven, effective method for both losing weight and welljust boosting your health in general.
From setting aside a portion of each day to abstain from eating, to even setting aside a day or two each week for the same, intermittent fasting can boost metabolism, reduce inflammation, and even break down fat cells !
But, intermittent fasting can mean a variety of things depending on the method you choose.
- Which IF method is best for you?
- Which method boasts the most benefits?
- How can intermittent fasting help your health and your waistline?
Before we delve into methods and how-tos, first, what is fasting?
Fasting describes a period of time in which you abstain from food.
This is best seen in why we call the first meal of the day breakfast.
Breakfast gets its name from the fact that this is the meal where you break the period of fasting that youve engaged in while sleeping. Hmm, unless youre a sleep walker who frequents the fridge, I suppose.
But, minus those rare few who engage in sleep-eat-walkingwell, you get the picture here.
Whats the point you may ask?
The Secret Of Healthy Weight Loss
Best intermittent fasting schedule Healthy weight loss
Yorukoglu mentioned that for the first item, 2 meals a day is enough for everyone. For the word breakfast is the most important meal, he said, This is a misunderstood urban legend.
So what is the most effective intermittent fasting schedule? The answer is actually very simple. In fact, the secret is very clear based on scientific data:
We quit the snacks. We only eat on the basis of 2 meals. The fasting hour actually starts at the hour when no one should eat.
So what is this time? 8 pm. This covers 8 pm and after when no one should eat. Because what you eat after 8 pm cannot be digested. When the fast ends, it is 12 pm.
Dr. Yorukoglu stated that people had tried diets for years and failed, and as a result, hundreds of people who went to see him after making an appointment for surgery got rid of unwanted weight with this method before surgery.
In addition, he also states that daily walking between 12 pm and 8 pm, before your fasting starts, significantly accelerates the rate of fat burning.
Recommended Reading: How Long Should I Be Intermittent Fasting
Intermittent Fasting May Affect Men And Women Differently
There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men.
One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men .
There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting.
Such shifts occur because female bodies are extremely sensitive to calorie restriction.
When calorie intake is low such as from fasting for too long or too frequently a small part of the brain called the hypothalamus is affected.
This can disrupt the secretion of gonadotropin-releasing hormone , a hormone that helps release two reproductive hormones: luteinizing hormone and follicle stimulating hormone (
10 ).
For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.
Summary
Intermittent fasting may not be as beneficial for women as it is for men. To reduce any adverse effects, women should take a mild approach to fasting: shorter fasts and fewer fasting days.
Intermittent fasting not only benefits your waistline but may also lower your risk of developing a number of chronic diseases.
How To Choose Pea Protein Powders
You should consider several factors when selecting a pea protein powder.
First, be sure to check the ingredient list carefully. If possible, opt for products that are free of fillers, added sugars, and artificial ingredients.
Some protein powders may also contain probiotics, herbs, and extracts, which are intended to amplify their potential benefits.
If youre choosing a sports product geared toward workout nutrition, look for one that has been tested by a third party to evaluate its purity, potency, and quality. Choose products certified by organizations like NSF International or Informed Choice whenever possible.
Certain companies may also provide a Certificate of Analysis upon request, which provides specific details about the quality of the product.
Also Check: Can You Get Into Ketosis By Fasting
Experts Tips To Follow When Intermittent Fasting For Weight Loss
- As the body takes time to adapt to the intermittent fasting pattern, you may feel increased hunger and tiredness when you begin with the plan. So, make sure you take a balanced, nutrient-dense diet to remain full for longer.
- Eat mindfully during the eating window. Avoid overeating as it may lead to acid reflux or heartburn.
- Limit calorie-rich foods.
- Ensure that you hydrate throughout the day.
- Drinking cinnamon water helps prevent recurrent hunger pangs.
- Avoid exercising before or during the eating window as it may lead to increased hunger.
- Avoid activities such as watching food shows, etc., that may stimulate hunger.
- Try to eat whole, unprocessed and single-ingredient foods.
- Include moderate exercise or physical activity for best results from your intermittent fasting plan.
- Stay consistent to see the desired results.
Must Read:Which Exercises Burn Most Calories?
Intermittent Fasting Decreases Metabolism Less Than Continuous Calorie Restriction
When you lose weight, your metabolic rate goes down. Part of this is because losing weight causes muscle loss, and muscle tissue burns calories around the clock.
However, the decrease in metabolic rate seen with weight loss cant always be explained by the loss of muscle mass alone .
Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters so-called starvation mode. The scientific term for this is adaptive thermogenesis.
Your body does this to conserve energy as a natural defense against starvation .
This has been demonstrated dramatically in a study of people who lost large amounts of weight while participating in The Biggest Loser, a reality show on TV.
Participants followed a calorie-restricted diet and intense exercise regimen to lose large amounts of weight .
The study found that 6 years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.
Other studies investigating the effects of calorie restriction on weight loss have found similar results. The drop in metabolism due to weight loss can amount to hundreds of calories per day (
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How I Support Weight Loss While Fasting
Best intermittent fasting schedule Supporting weight loss
As we just mentioned above, spend any part of your time walking before the fasting period starts. Youll be surprised how much even a half-hour of your time burns fats.
Eat-in moderation. Do not include more in your meals than you can burn. If you want to add, move more on these days.
Dr. Yorukoglu says that this program is the easiest diet program in the world. Because there is no ban on the diet for 30 days . There is no snack consumption. There are only 2 meals and you do not even need to calculate calories in these 2 meals.
How Does Intermittent Fasting Aid Weight Loss
You can combine intermittent fasting with other dietary plans like the ketogenic diet for better weight loss results and a healthier lifestyle. Make sure you do this under the supervision of a certified nutritionist.
The following are the ways in which intermittent eating pattern promotes weight loss:
-
Increases Fat Burning:
Intermittent fasting increases the production of the hormone norepinephrine, which boosts your metabolism. This helps to burn calories leading to weight loss.
-
Maintains Muscle Mass:
Intermittent fasting helps lose extra, harmful fat deposits in the body while maintaining lean muscle mass compared to other dietary weight loss methods.
-
Helps Lose Belly Fat:
Intermittent fasting helps to lose belly fat faster. Losing abdominal fat reduces the risk of coronary diseases among men, helps reduce waist circumference also making you look lean and fit.
-
Blood Sugar Management:
Intermittent fasting helps to manage blood sugar levels and insulin. As insulin levels decrease, it improves the rate of burning fat in the body.
Read Also: What To Eat After Intermittent Fasting
Choose Your Best Protocol
Krystal began her intermittent fasting journey about a year ago, and she experimented with various protocols until she found the right protocol.
I alternate what kind of fasting I do. Sometimes I stick with a traditional 16:8 fasting period, other times I will do a longer time frame, she says. My longest fast was five days.
Though five days might seem a bit overwhelming to a beginner, Krystal urges readers to find whats best for them. For her journey, Krystal admits, I read a lot about the health benefits of fasting, plus with following a ketogenic diet fasting came naturally as my hunger levels decreased.
How To Stay Focused
With so many resources pertaining to intermittent fasting, not all the information you find online can be trusted. Poorly informed or false sources can give IF a bad rep, which Krystal felt firsthand.
The biggest challenge is probably other peoples perceptions of fasting and overcoming the idea that not eating is dangerous or an eating disorder, said Krystal. Ive found that having information about why I do what I do helps me stay focused.
Recommended Reading: What Does Fasting Do To The Body
The : 2 Intermittent Fasting Method For Weight Loss
If you are a beginner, the 5:2 method is one of my favorites. It will create enough of a calorie deficit each week to see the scale moving down each week. As a reminder, you need a deficit of 3,500 calories to lose one pound a week, so you may not lose one pound each week, but at least half a pound.
What I like most about the 5:2 method is that it allows you to eat while fasting. Moreover, it is done only twice a week, so its perfect for beginners.
