Have you been frustrated from drastic dieting and been tried so many dieting programs for losing weight, but nothing turns out to be positive.
How about, if I tell you a fasting plan can lead you to the desired weight. Yes, you read that right & that is an intermittent fasting plan.
However, some of my lads are still not familiar with intermittent fasting.
Below are a few of the pointers which everyone is thinking about who wants to lose weight by fasting plan.
- What is intermittent fasting?
- Type of intermittent fasting for weight loss?
- The science behind intermittent fasting?
- Who should do it?
- Is there any side effect?
- At what time can I see the benefit?
Fasting like intermittent helps boost metabolic health, promotes weight loss, helps in burning more calories, reduces belly fat, and even adds years to your life, intermittent fasting can help you achieve all these.
Here in intermittent fasting for weight loss, I try to explain to you in the most straightforward, most unadorned, and in the most excellent way.
Let’s get started,
What is intermittent fasting?
In simple words, intermittent fasting is not a diet program but it is a fasting plan.
In this fasting plan, you should be restricted to food, and focus more on the time you eat.
Basically, in intermittent fasting, we restrict the food in an allowed time frame.
At first, it is hard to obey any fasting plan, but once you get habitual of the IF plan, this can surely help you in many good ways.
Type of Intermittent Fasting?
I am going to take only those type which is actually in hype:-
- The 16/8 method
- The 5:2 IF method
- Eat stop Eat Method
What is the 16/8 method?
As I said, intermittent fasting limits time.
16:8 fasting means that you will be on fast for straight 16 hours and have 8 hours to eat in 24 hours of a day.
You have 8 hours to eat whatever you want, but I suggest you go with healthy eating.
90% of people choose this type of method against the rest of the two’s.
You can choose 8 hours of food expenditure as per your need in the given time slots:-
- 11 am – 7 am
- 12 pm – 8 pm
- 1 pm – 9 pm
You understand better by the timing slots,
You just have had 8 hours for eating your meals, let say if you had your first meal at 11 am then your last meal should be at 7 pm. And after that, you should not eat anything before 11 am of next day. This example covers 8 hours of eating and 16 hours of fasting.
This 16/8 method is quite interesting yet straightforward because you ultimately cover 8 to 10 hours of sleeping in 16 hours of fasting.
Think about rest 6 hours of fasting?
What do I eat?
Restricting refined carb or sugary drinks can make an intermittent fasting plan even better.
You follow this fasting plan for losing some weight; if you were eating junk and eating unhealthy for those 8 hours, then this plan may not work for you.
What is the 5:2 IF method?
The second most appealing method, in the 5:2 process, you need to eat as you eat on a typical day for the five days of a week and then reduce calorie eating for two days to 500-600.
It means you can eat 500 – 600 calories in a day and not more than that.
Two days for restricting calories to 500 – 600, but this process does not need to be consecutive, but in this manner:
- Monday and Saturday
- Tuesday and Sunday
- Or it also can be your choice but not consecutive
What to eat in those two low calories restrict days?
You can have water, green tea, black coffee, and also low-calorie food or beverages.
What is Eat Stop Eat method?
Another powerful intermittent fasting method for weight loss is the eat stop eat plan; you usually eat healthily for five days and be fast for one or two days.
It is like a 16/8 method but only for two days a week.
To understand this, let say you had your first meal at 10 am, and then you will be fasting till the next morning by 10 am. This cycle goes for around 24 hours time frame, which is known as the 5:2 IF method.
You can also switch fasting from
- Breakfast to Breakfast
- Lunch to Lunch
- Dinner to Dinner
Suppose it becomes hard for you to fast straight for 24 hours. Try to fast for 16 hours in which sleep is included, and then try to reach for extra hours upwards.
What to eat?
No solid food for you, only water, black coffee, low-calorie beverages
These three methods are prevalent and very powerful also:-
But, the most preferred method is 16/8, for almost 90% of people are following this method. In the 16/8 practice, you allow your body to consume fewer calories rather than stop at once. Restricting calories may feel impossible at starting, but your body is going to adapt it. And you can easily do this fasting without thinking of quitting.
The science behind in Intermittent Fasting
Researches done on rats, humans, and in a lot of animals related to intermittent fasting and found that:
In rats:- Following things will be found
- They lose weight
- Improves blood pressure
- Controlled blood sugars
- Cholesterol improve.
In humans:- Those who follow intermittent fasting
- Their body activate fat-burning hormones name called norepinephrine
- Increases in human growth hormone (HGH)
- Fat reduction
- Metabolic rate increases from 3.6 to 14%
- Improves Insulin resistance
- Improves high cholesterol
- Heart health
- Prevent type 2 diabetes
- Improves high blood pressure and Inflammation
- Improves thinking and memory power
Also, studies found that those who follow intermittent fasting lose fat from 3 to 8% in between 3 to 8 weeks. More, they lose belly fat, and their waistline becomes thinner.
Who should do intermittent fasting?
Intermittent fasting is probably for everyone except if you are underweight.
Underweight people do not need to do any of the fastings types.
Side Effect? – Intermittent Fasting For Weight Loss
The possible side effect you may feel is Craving!
But a bunch of the side effect is there, and you need to know
- Feeling hungry
- Mood Swing
You may encounter many side effects, but when you got habitual with IF, nothing will come between you and your goal.
But, if you are taking medication and suffering from a medical condition, you must consult with the doctor.
Know More: Side effects of intermittent fasting
At which time result will show?
This answer is all up to you how sincerely, delicately you take your diet or how physically active you are throughout the day.
Expert suggests you should follow at least for ten weeks to gain some positive result with proper diet.
Fasting is not that hard to compare with some of the drastic diets.
Fasting for 16 hours a day does not have to be hard for you when you want to lose weight.