Many people want to lose weight. Some go to the gym and do yoga asanas, others go on a diet. In a world flooded with different information about different weight loss strategies and diet plans, it can be confusing as to what works best for you.
One such weight loss plan here is intermittent fasting.
Intermittent fasting is not a diet plan, it is a timed approach to eating. It is an eating pattern that requires periodic fasting and switching between meals. Studies have shown that intermittent fasting can help manage weight and prevent and sometimes reverse certain medical conditions.
How is this possible and is this safe? Find out in this blog.
What is intermittent fasting?
As mentioned earlier, intermittent fasting is a form of fasting where you don’t eat for short periods of time each day. Short-term fasting can lead to fewer calories being consumed and weight loss. Intermittent fasting can help reduce several risk factors associated with various health conditions, Diabetes mellitus and cardiovascular disease, which is not for everyone. Talk to your doctor about whether intermittent fasting is right for you.In contrast to other diets, intermittent fasting has no dietary restrictions – foods to eat or avoid.
Intermittent fasting derives from traditional fasting used for health or spiritual benefits, as described in the books of Socrates, Plato, and various religious groups. Intermittent fasting cycles between caloric levels and subsequent regular meals. Fasting for a certain number of hours each day, or eating just one meal a few days a week, helps your body burn fat.
What are the types of intermittent fasting?
There are different methods of intermittent fasting depending on when you choose to eat and fast. Suppose you want to eat only 8 hours each day and fast the rest of the time. Or maybe you want to eat just one meal a day, twice a week. There are different types of intermittent fasting and they are:
- 16:8 format: This is one of the most popular types of fasting for weight loss. You can eat food and calorie-containing drinks for a period of time, say 8 hours a day, and avoid eating for the remaining 16 hours.
The 16:8 method is flexible and based on the time-related feeding (TRF) model. It is up to you to choose an eight-hour window for eating high-calorie foods. increase. For example, from 9:00 am to 5:00 pm.and your blood pressure.
Studies show that this method may prevent high blood pressure Eat less high-calorie foods and lose weight. Also, a 2016 study showed that the 16:8 method with resistance training helped reduce fat mass and preserve muscle mass in male participants. was shown not to interfere with muscle strengthening in women doing resistance training.
Everyone can adapt this method to their lifestyle. However, few people find it difficult to avoid eating for 16 consecutive hours. Therefore, to enhance the health benefits of this method, it’s important to eat a balanced diet that includes fruits, vegetables, whole vegetables, healthy fats, and protein.
- 5:2 plan: With this plan, you can eat 5 days a week without restriction, and on the other 2 days you’ll eat 1/4 of your normal calorie intake. Let’s say you eat 2,000 calories every day. On day five, he eats only 500 calories two days a week.
A 2018 study showed that this method was effective as a daily calorie restriction for weight loss and controlled blood sugar levels in people with type 2 diabetes. has been shown to be effective in weight loss and avoidance of metabolic diseases. Heart disease and diabetes.
This method gives you the flexibility to choose the days you want to eat and the days you want to fast. There are no hard and fast rules when it comes to eating and drinking. However, this does not mean that you can increase your junk food intake. However, getting down to 500 calories is no easy task. Therefore, it is important to remember that you may experience dizziness or lightheadedness.
This is an effective method, but it’s not for everyone. Before starting this diet, you should check with your doctor first.
- Warrior diet: The Warrior Meal is, as the name suggests, based on the ancient warrior diet style. This method was originally designed by Ori Hofmeklerand He in 2001. More extreme than the 16:8 method, but less restrictive than the fast eating method.
- With this method, you eat minimally during the 20 hours of the day and eat as much as you like during the 4 hours of the night. Dairy products, hard-boiled eggs, raw fruits and vegetables, and non-caloric liquids are recommended during the 20-hour fast. , you can eat whatever you like.
There are no studies on the warrior diet to fully understand its benefits in weight loss. Overdose at night is a big problem. However, it can also cause or exacerbate problems related to eating disorders.
- Stop eating: This method was popularized by Brad Piron. He has written a book of the same name. This is an unconventional method in which he fasts 24 hours a day, 1 or 2 non-consecutive days a week. The rest of the time, you are free to eat balanced meals without time limits. The method is based on the rationale that fasting for up to 24 hours can trigger a metabolic shift that signals the body to use fat as an energy source rather than glucose.
The disadvantage of this method is that you may overeat and overconsume when you eat later, it requires a very strong willpower, and can lead to eating disorders. Studies are needed to confirm the above benefits.
- Alternate Day Fasting (ADF): As the name suggests, this fasting plan involves fasting on alternate days and eating a balanced, healthy diet on non-fasting days. No, but you get about 500 calories while fasting. Proven weight loss effect. Studies have shown that this method is as effective for weight loss as a calorie-restricted diet in adults. obesityHowever, if you want to maximize your weight loss results, adding an exercise regimen is recommended. There is a possibility
If you are not familiar with the fasting process, you may not be able to fast for a day. Alternate-day fasting should therefore be relaxed using a modified fasting plan.Whether you choose a modified fasting plan or a complete fast, you should feel full by eating a balanced, nutritious diet that includes high-protein foods and low-calorie vegetables.
When to Seek Medical Assistance?
Before starting intermittent fasting, it is recommended to consult your doctor as it is not suitable for everyone.
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How does intermittent fasting help reduce calories and weight loss?
One of the main reasons intermittent fasting works for weight loss is because it consumes fewer calories. One common element in all the different types of intermittent fasting is skipping meals during the fast. This will help you lose weight. However, overeating or eating junk food during the diet period will negate the weight loss.
A 2014 study showed that intermittent fasting reduced body weight by 3-8% over 3-24 weeks. Some people have also experienced a 4-7% reduction in waist circumference, indicating a reduction in belly fat. Therefore, intermittent fasting can be a useful weight loss tool. Apart from weight loss, intermittent fasting may help boost metabolic health and reduce the risk of developing cardiovascular disease.
How does intermittent fasting help maintain muscle mass while dieting?
The downside of dieting is that the body loses muscle mass and fat. However, research has shown that intermittent fasting can help preserve muscle mass while reducing body fat. It was found to have the same effect as calorie restriction but with less muscle mass loss. It is important to note that these research studies have limitations.
What are the benefits of intermittent fasting?
The benefits of intermittent fasting are:
- Improves thinking and memory: Studies show that intermittent fasting improves memory in animals and verbal memory in adult humans.
- Improves Heart Health: Intermittent fasting lowers blood pressure and improves heart-related problems.
- Improved physical performance: Men who fasted for 16 hours noticed a decrease in fat while maintaining muscle mass. In a study, mice were fed every other day and had better endurance while running.
- reduction type 2 diabetes and Obesity: Fasting lowers insulin levels, helping the body store fat efficiently. It also reduces fasting blood sugar, fasting insulin, and leptin, a hormone made by fat cells. Studies have shown that obese adults lose weight through intermittent fasting.
- Improves Tissue Health: Studies conducted in animals show that fasting reduces tissue damage during surgery with excellent results.
What are the side effects of intermittent fasting?
The potential side effects of intermittent fasting are minimal. It may feel sluggish at first, but as your body adapts, it will start working efficiently and effectively. People with health problems should consult a doctor before starting a fasting regimen. However, the following people are at risk of experiencing intermittent fasting side effects:
- pregnant woman
- woman trying to get pregnant
- People who do not regulate their blood sugar levels
- an individual with Low blood pressure
- People who take certain medications or have eating disorders
- underweight person
Intermittent fasting is a weight loss program that sticks. However, it’s not for everyone, so it’s important to talk to your doctor before starting. Intermittent fasting is a weight loss program that sticks. However, it’s not for everyone, so it’s important to talk to your doctor before starting.Make a schedule and take time to take care of yourself Book with Apollo ProHealthYour health is our number one priority, and we strive to provide the highest quality care possible.
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