As the name suggests, intermittent fasting is an eating pattern consisting of cycles of fasting and eating periods. It has recently become popular in the health and fitness industry, and for good reason too, given that intermittent fasting weight loss results are dramatic..
Fitness professional and nutritionist Neha Godiawala Shah says, “People are turning to intermittent fasting to lose weight, but also to improve their health and simplify their lives. It’s not about what foods you should eat, it’s about when you should eat. In intermittent fasting, you only eat for a specific period. Read on to learn more about this weight loss fasting plan.
1. What is intermittent fasting?
2. Benefits of Intermittent Fasting
3. Intermittent Fasting Plan Side Effects
4. The sixteen/eight method
5. The Five:Two Method
6. Eat Stop eating
7. Alternate fasting day
8. The Warrior Diet
What is Intermittent Fasting?
Fasting has been practiced by cultures and religions around the world since time immemorial. However, the therapeutic benefits of intermittent fasting for the treatment of obesity were studied much later, from at least 1915. It was not until Bloom and his colleagues published a report on short-lived starvation periods (ranging from 1 to 14 days) that their enthusiasm permeated the magazines, prompting researchers and clinicians to put warns the public against resorting to such fasts without medical authorization or supervision.
As of today, as mentioned, fast to lose fat involves following a cyclic pattern of eating and fasting. This type of diet is also called intermittent energy restriction and is a strategy for planning meal times. The effects of following intermittent fasting can be similar to those caused by a low-calorie diet.
Point: Intermittent fasting is of different types, so consult a professional and choose the one that suits your needs and lifestyle.
Benefits of Intermittent Fasting
Shah says, “Research shows that fasting for a certain number of hours a day or eating just one meal a few days a week can help your body burn fat. Some studies have shown that intermittent fasting helps boost memory and also improve heart health!
Here are the full benefits of intermittent fasting:
- Helps you reduce calorie intake, boosts metabolismand improves hormonal function, thereby facilitating weight loss
- Targets visceral fat
- This causes insulin levels to drop and human growth hormone levels to rise, triggering fat burning
- May help reduce insulin resistance, reducing the risk of type 2 diabetes
- Increases waste removal from cells
- It may help prevent cancer and reduce the side effects of chemotherapy
- Helps reduce oxidative stress and inflammation
- Maybe beneficial for heart health improving risk factors like blood pressure and cholesterol levels
- May benefit brain health by increasing the growth of new neurons; may protect against brain damage caused by strokes
- It may help prevent Alzheimer’s disease and protect against other neurodegenerative diseases like Parkinson’s disease and Huntington’s disease
- Can extend the service life
Point: An intermittent fasting weight loss diet can provide many other overall health benefits.
Intermittent Fasting Plan Side Effects
Shah advises consulting your doctor or a certified nutritionist before beginning intermittent fasting. Refer to this infographic for side effects to consider.
Point: If you’re considering starting an intermittent fasting abdominal fat loss plan, be sure to consult an expert first instead of going to extremes.
The Sixteen/Eight Method
This method of intermittent fasting involves eating only 8 hours a day and fasting for the remaining 16 hours. Within the 8 hour window you can fit in any number of meals as you wish. But don’t forget to eat healthy; binge on junk food will mean that all your efforts will be in vain.
Point: Eat balanced meals that include all macronutrients and micronutrients.
Method Five: Two
Michelle Harvie and Mark Mattson introduced the 5:2 diet, which was popularized in the UK and Australia by Michael Mosley in 2012. In this method of intermittent fasting, you eat normally for five days of the week. For the remaining two days, you should limit your calorie intake to 500-600. Again, be sure to Eat healthy the days when you have carte blanche.
Point: Drinks also contain calories, so don’t forget to count them!
eat stop eating
One of the best intermittent fasts for weight loss, in this form of the diet you fast for 24 hours once or twice a week. Water and other calorie-free beverages are allowed during the fast, but avoid solid foods during the fasting period. This diet was popularized by fitness expert Brad Pilon.
Point: The Eat Stop Eat Method is a fasting diet recommended for weight loss.
Two day fast
“Alternate fasting involves fasting every other day, either eating nothing or limiting your caloric intake to just a few hundred calories,” Shah explains. Note that fasting every other day can be extreme, so avoid this diet if you are a beginner..
Point: Start by fasting for a few hours, then work your way up to fasting for longer periods of time.
The warrior diet
Popularized by fitness expert Ori Hofmekler, the warrior diet involves eating a small number of raw fruits or vegetables during the day and eating a large meal for dinner or eating within a four-hour window. Based on food choices, it looks like a paleo diet.
Point: The Warrior Diet is a good intermittent fasting for fat loss plan.
Q. How much weight can you lose in a month with intermittent fasting?
A. The effect of intermittent fasting varies from person to person. Each individual has a very different body type and the effect of fasting will vary.. However, there are a number of studies that suggest there would definitely be some weight loss if done correctly.
Q. How much weight can you lose in a year with intermittent fasting?
A. By eating fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. By helping you eat less and burn more calories, intermittent fasting leads to bilateral weight loss. It has proven to be a very effective weight loss method, but if you eat huge amounts of food during your meal period, you may not be able to get the desired weight loss results.!
Q. Can you lose belly fat by intermittent fasting?
A. Again, results may vary from person to person, but intermittent fasting for weight loss is an effective method for lose belly fat too much.
Q. Can I do intermittent fasting without exercise?
A. Yes, you can, because intermittent fasting and weight loss are linked. However, the results will be much better if you combine intermittent fasting with exercise.
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