What Is The Best Intermittent Fasting Window To Lose Belly Fat
If youre trying to lose weight, when you eat might be as important as the foods you choose.
While intermittent fasting is not new, the trend is beginning to gather more attention. As part of a 2019 study, researchers followed 19 adults with metabolic syndrome whose meals were spread over a 14-hour window and found limiting meals to a 10-hour window was associated with weight loss, smaller waist circumference, lower blood pressure and LDL bad cholesterol.
The study also showed time-restricted eating helped decrease visceral fat, the dangerous fat stored in the stomach that has been linked to increased risk of heart disease, stroke and diabetes. Although participants were not asked to change their diets, they consumed 9% fewer calories.
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
Intermittent Fasting 16/: The Ultimate Guide To Getting Results
16/8 | Method | Times | Weight Loss | Ketosis | Women | Benefits | Side Effects | How to Start | Tips | Intermittent Fasting Schedule | What to Eat | Calories | Plateau | Recipes | | FAQ | Studies
Almost every culture and religion ingrains fasting. Why it has been practiced for thousands of years is best shown by its scientifically proven health benefits.
For this reason, intermittent fasting has gained immense popularity, with 16/8 being by far the most widespread method.
In addition, 16/8 intermittent fasting is mainly considered sustainable and safe.
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What Does It Do To Your Body
Intermittent fasting is a great way to lean out without going on a calorie-restricted diet. Most often, calories remain the same when you start intermittent fasting.
If you dont count calories and focus on eating real foods, youll adjust your meal schedule by eating your normal meals in a smaller time frame. If you lift weights, intermittent fasting is a good way to keep your muscle while getting lean.
The main reason people try intermittent fasting is to lose fat. Well talk about how intermittent fasting leads to fat loss in a moment.
In a fasting state, your body can recover from workouts, replenish its hormonal cycles, and focus on all the functions it must do with the distraction of the digestive process.
Is Intermittent Fasting Right For You
Intermittent fasting is safe for many people, but it’s not for everyone. Skipping meals is not recommended for people under 18, those with a history of disordered eating, or those who are pregnant or breastfeeding. Athletes may find it difficult to fuel and refuel appropriately for an active lifestyle. If you have diabetes or other medical issues, talk with your health care team before starting intermittent fasting.
Also, note that the key to weight loss with intermittent fasting is not to overeat during your eating windows. Eating fewer calories than you expend remains the basis for losing weight.
Shortening the eating window may make it difficult to get the vitamins and minerals you need. While on this diet, it is important to eat meals made from quality, healthy ingredients, such as fruits, vegetables, whole grains, low-fat dairy and lean protein.
Intermittent fasting can be dangerous if taken too far. A technique called dry fasting restricts food and fluid intake, resulting in severe dehydration and posing serious health concerns. Malnutrition can occur if the caloric restriction is too severe, such as averaging fewer than 1,200 calories a day long term.
Romi Londre is a dietitian in Nutrition in La Crosse, Wisconsin.
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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.
Benefits Of Intermittent Fasting
The main benefits of intermittent fasting for women are weight loss, aid in the cellular repair process, increase mental health and clarity, and reduce insulin resistance.
1. Weight Loss
Perhaps the more common reason people consider intermittent fasting is to reduce the amount they eat and overall caloric intake.
While I do not follow an intermittent fasting lifestyle for weight loss, eating your regular meals in a smaller time frame makes you feel full for most of the day, and therefore, most people are satiated enough that they dont graze.
After 12 hours, your body enters whats called a fasted state. In the fasted state, your body can burn fat that has been inaccessible during the fed state.
Because we dont enter the fasted state until 12 hours after our last meal, our bodies are rarely in this fat-burning state. This is one reason why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat-burning state, rarely achieved on a normal eating schedule.
2. Promotes Cellular Repair Processes
Sleep cures all things, my grandmother used to say. And apparently, so does fasting.
When you sleep, your body begins to repair its cells and performs its hormonal cycles and when your body doesnt have to deal with digestion, its able to focus on the cellular repair process fully.
3. Increase mental health and clarity
4. Reduce Insulin Resistance
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Intermittent Fasting Kills Belly Fat
As you know, a large number of people start intermittent fasting in order to lose weight. More specifically, they are looking to lose that stubborn belly fat. If you are also considering trying intermittent fasting to lose belly fat, you may be wanting to know more about it.
Lets take a closer look at intermittent fasting. After that, we will provide you with some tips for intermittent fasting for belly fat loss, as well as how to get better results from your fasting efforts. Additionally, we will discuss some potential drawbacks of intermittent fasting when you are trying to lose weight.
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Its Okay To Take Breaks After You Form The Intermittent Fasting Habit
The first month that I was abiding by this eating pattern, I was somewhat religious about it. I believe in forming habits when it comes to any permanent change. So I focus on that and less on the results. For intermittent fasting to stick, I wanted to establish the habit.
I went to Vegas for a wedding my first month of intermittent fasting, and I didnt abide by it in the slightest . There were two additional days in that first month that I took a break. One day, I felt faint, and on another day was depressed and used food as comfort. Despite these two hiccups and one trip, I successfully followed an intermittent fasting schedule 85% of that first month.
Once I had established the habit, I became slightly more lenient. But I still follow this eating pattern most days. And yes, I try to work out while fasted most days!
What Type Of Food
Intermittent fasting, also known as time-restricted feeding, is a popular eating pattern that forces you to eat only in a certain time of the day. In other words, it restricts you from eating between 11am and 7pm. Instead of having a big meal at dinner, you may have a smaller meal in the afternoon. Intermittent fasting can have many benefits, but it can also help with weight loss. Experts recommend trying a fast first to see if you like it. It may be difficult at first, but youll start to see results after a few weeks. This is because the metabolic rate of your body is slightly reduced. Youre also less likely to overeat, which can have a positive effect on weight loss.
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Intermittent Fasting For Weight Loss 1: 8 Method
Time-restricted method: In the 16:8 method of intermittent fasting, you are allowed to eat only for 8 hours and fast for the next 16 hours every day.
This is simple to follow, for example, you can finish your last meal till 8 PM and are not allowed to eat till 12 PM the next day.
This makes you do 16 hours of fasting with 8 hours of eating. You can include 2 or more meals during your eating cycle.
It may look a little difficult for first-timers but slowly with time can adjust easily with this fasting routine.
The whole story is about how you manage your cravings during your fasting cycle. By two weeks, you will start feeling comfortable with fasting.
Now see the second method of intermittent fasting.
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2.Now the second way that intermittent fasting can help certain individuals burnfat faster
Then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals.
When youre eating 5 or 6 times a day and youre trying to stay in a calorie deficit to burn fat your meals wind up being tiny.
This could lead to a very unsatisfying experience every time you eat.
If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds its easy to see how eating can quickly
become more of a chore with no satisfaction rather than something that you actually enjoy.
If you hate your diet youre not going to stick to it and it doesnt matter how good the diet looks on paper if you dont stick to it youre not going to lose any inches off your waist.
This is where intermittent fasting presents an Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals
that leave you satisfied and you can choose from a larger selection of options that would normally be unavailable in the continuous calorie restriction model
because those options may contain too many calories to balance out with 5 other meals.
this is highly dependent on personal preference but for a large group of people including myself, it can make dieting much easier.
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My Experience With Intermittent Fasting
Im going to share my intermittent fasting experience as it pertains to my day-to-day activities and routine. As a full-time working mom to three kids, Ive grown to be flexible since no two days are alike.
Below is a sample schedule, on a weekday, where I juggle the kids-work-life routine daily. The schedule below follows a 16-hour fasting schedule, 8-hour eating window.
6:15 am: wake up. Grab black coffee, get dressed, top off black coffee in a to-go cup, and fill up a 24-ounce water cup.
6:45 am 7:45 am: school drop-off loop and head straight to workout.
7:45 am 8:45 am: early morning workout. Whether its a morning run, weights, yoga, or spin movement happens here. I drink water during the workout.
8:45 am 9:00 am: head to the office. Drink water only with Naked Unflavored BCAAs.
9:00 am: I make a Bulletproof coffee at the office.
12:00 1:00: eat lunch somewhere in this hour.
3:00 pm 4:00 pm: grab an afternoon snack. Usually consists of a smoothie with avocado, non-dairy milk, chocolate protein, chia seeds, and ice.
6:30 pm 7:45pm: eat dinner. Depending on the evening activities, dinner can happen anywhere in this timeframe.
8:00 pm: cease all meals .
How do I keep myself from getting hungry in the mornings after a workout? I drink Bulletproof coffee. The recipe is below and you can read about the benefits of Bulletproof coffee for women here.
- 1 tablespoon grass-fed, unsalted butter or ghee
