Lose Weight By Fasting | Intermittent Fasting To Lose Weight
- The 16/8 method helped decreased fat mass and maintain muscle mass in active male participants (1).
- Intermittent Fasting can have powerful effects on your body and brain and may even help you live longer (2).
Commitment and determination are essential on the path to weight loss. Intermittent fasting is one strategy that has gained favour in recent years for losing weight; however, there are many more. Weight loss is just one of the many health benefits linked to intermittent fasting, which involves alternating times of eating with periods of fasting. Calorie restriction is an effective weight loss method because it forces the body to use stored fat for energy instead of glucose from carbs and protein. The research supporting intermittent fasting, how to begin, and how to get the most out of your efforts are all topics we'll cover here. Read on to find out how fasting can help you meet your weight reduction goals if you're ready to take charge of your weight loss journey and try something new. By the end, you will gain a newfound understanding on how to lose weight by fasting.
The Science Behind Intermittent Fasting for Weight Loss
Calorie restriction is the key to the success of intermittent fasting. Fasting causes the body to use its fat reserves as fuel. The metabolic state of ketosis is one that promotes efficient weight loss. The release of insulin after a meal helps maintain healthy blood sugar levels. As insulin levels drop during a fast, the body shifts to using stored fat as fuel. Thus, you are able to lose belly fat by fasting. This mechanism explains why fasting at specific times of the day has gained popularity.
There is evidence that intermittent fasting can boost metabolism as well. Your metabolism naturally decreases as your body enters a state of rest during a fast. When you resume normal eating, your metabolism speeds up, and you expend more energy. This process is called the thermic effect of food, and it helps you lose weight.
Intermittent fasting promotes autophagy, which is the methodical breakdown and recycling of damaged cells. Some chronic diseases are associated with inflammation, and this technique helps to minimise it. Cellular damage, which can result in cancer, is avoided with the aid of autophagy.
Benefits of Intermittent Fasting for Weight Loss
If you're trying to trim down, intermittent fasting can help you in a number of ways. Losing weight is one of the most important benefits of intermittent fasting. Weight loss occurs during fasting because the body uses fat reserves as fuel. The insulin resistance that might develop into type 2 diabetes is another health issue that can be ameliorated by intermittent fasting.
Having a healthy heart is another benefit of intermittent fasting. Researchers have found that intermittent fasting can help lower blood pressure and cholesterol levels that are too high. And it helps lower inflammation, a major contributor to cardiovascular disease.
Brain health can also be enhanced by adopting an intermittent fasting lifestyle. A protein termed brain-derived neurotrophic factor (BDNF) is increased in production during fasting. BDNF is useful because it encourages the development of new brain cells and boosts cognitive abilities. Intermittent fasting also reduces the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Different Types of Intermittent Fasting Schedules - 16/8, 5:2, OMAD
There are several different types of intermittent fasting schedules that you can try to lose weight by fasting. The most popular ones include:
1. 16/8
The 16/8 approach consists of a 16-hour fast and an 8-hour break before eating. The Leangains method is another name for this approach. Any eight-hour period that suits you, such as 12 pm to 8 pm or 1 pm to 9 pm, is OK. You may drink unsweetened water, tea, or coffee throughout the fasting time.
2. 5:2
The 5:2 diet consists of five days of regular eating and then two days of consuming just 500–600 calories. These two days shouldn't follow each other. The Quick Diet is another name for this approach.
3. OMAD
Eating just one meal a day is part of the OMAD strategy. To keep you fuller for longer, this meal should be rich in protein and good fats. The Warrior Diet is another name for this approach.
What is The Best IF Window To Lose Belly Fat?
When it comes to losing belly fat, the greatest intermittent fasting window is the one that actually works for you. However, when it comes to decreasing belly fat, the 16/8 approach is a top choice. A 16-hour fast and an 8-hour window for eating are the requirements of this strategy. By using its fat stores as fuel, your body will shed excess belly fat throughout the fasting phase.
The 5:2 diet is effective for reducing abdominal fat as well. For the first five days of this plan, you eat as you normally would, while on days two and three, you limit yourself to between 500 and 600 calories. Calorie restriction for two days causes the body to use fat stores as fuel, leading to a reduction in abdominal adiposity.
When Does The Body Start Burning Fat During Fasting
Fasting causes the body to switch to using stored fat as a fuel source. Lowered insulin levels trigger the breakdown of fat stores for fuel during a fast. Weight loss occurs during this state, known as ketosis. Each person's metabolism is unique, as is the time it takes for the body to begin burning fat after beginning a fast.
Common Mistakes to Avoid While Intermittent Fasting
Intermittent fasting can be challenging, especially when you're just starting. Here are some common mistakes to avoid while intermittent fasting so you can effectively lose weight by fasting:
1. Overeating during the eating window
Overeating during the eating window is a common pitfall of intermittent fasting. Stick to whole, healthy foods and stay away from processed and junk options.
2. Not drinking enough water
It's essential to stay hydrated while intermittent fasting. Drinking water can actually help you feel full and reduce the feeling of hunger.
3. Not getting enough sleep
Sleep is extremely vital for weight loss and overall health. Not getting enough sleep can disrupt your hormones and make weight loss more challenging, which is not ideal.
Intermittent Fasting and Exercise
It has been shown that a combination of intermittent fasting and exercise helps people lose weight. Muscle gain and calorie burning are both aided by working out throughout the eating window. Thus, select the proper form of physical activity and pay attention to your needs. Stop exercising and break your fast if you feel faint or dizzy.
Intermittent Fasting Results After 1 week
In as little as a week, you can see improvements from intermittent fasting. Yet, outcomes will differ from person to person based on metabolic make-up and fasting strategies. If you want the finest results from your fast, it's important to be patient and follow the plan exactly as laid out.
Conclusion
With several health advantages, intermittent fasting is a well-liked weight loss strategy. By alternating when you eat and when you don't, you can easily lose weight with this plan. Evidence shows that intermittent fasting lowers the risk of chronic diseases and improves the health of the heart and brain. You can lose weight by fasting if you choose the right way to fast and avoid making common mistakes.
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References
- Gunnars, K. (2020, September 25). How Intermittent Fasting Can Help You Lose Weight. Healthline. https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss#fasting-plans
- Gunnars, K. (2020, April 20). Intermittent Fasting 101 — The Ultimate Beginner’s Guide. Healthline. https://www.healthline.com/nutrition/intermittent-fasting-guide
