Are you looking for a complete guide to intermittent fasting? Are you planning to lose weight with the help of intermittent fasting?
The guide below is for you.
Nowadays, a modern diet plan called intermittent fasting is getting popularity over the globe. Over 250,000 searches are done on Google in a month about intermittent fasting. Results of intermittent fasting are encouraging, though in-depth studies are still required in order to get more insights about intermittent fasting and its effect on weight loss.
US National Library of Medicine published an article that describes the effectiveness of intermittent fasting for weight loss. Now, it is pretty much imperative that we should go deep about intermittent fasting.
Table of Contents
- 1 What is Intermittent Fasting?
- 2 Intermittent Fasting a Long Tale
- 2.1 Intermittent Fasting for Weight Loss
- 2.2 How much weight can you lose by intermittent fasting?
- 2.3 Will you lose muscles with fasting?
- 2.4 Is intermittent fasting safe?
- 2.5 Types of intermittent fasting
What is Intermittent Fasting?
Basically, intermittent fasting is not a diet plan, instead, it is about the eating patterns. In short, intermittent fasting means that you do not eat for an extended period of time in the span of 24 hours.
In other words, you can say that it is an eating disorder. Intermittent fasting is effective for weight loss and comes up with other benefits too.
Intermittent Fasting Vs Ordinary Diet
You would have experienced many times in your life that people often say to take breakfast as early as you wake up. Many individuals also claim that you should be eating every two hours to lose weight in a healthy manner.
However, all these types of trends are old now and, surprisingly, intermittent fasting is giving very realistic results for weight loss. In intermittent fasting, probably, you‘ll miss your breakfast, unlike to old-fashioned theories, here you‘ll have your breakfast around 1 pm.
In the same fashion, you‘ll not be eating for at least 16 hours and you still would be able to lose weight at a rapid pace. It simply means that you will not be having any snack after every two hours.
Therefore, intermittent fasting is growing its fame by giving eye-catching results.
Intermittent Fasting a Long Tale
Though intermittent fasting seems to be a modern diet plan, yet many religious people are following intermittent fasting from centuries. Yes, it is true that they adopt intermittent fasting due to religious belief such as Muslims.
Many people get on intermittent fasting unintentionally in their daily routines but they are unaware about the intermittent fasting. I have seen that most of the people wake up around 11 am in the morning and they get their breakfast around 1 pm but they are unaware that they are on intermittent fasting.
Intermittent Fasting for Weight Loss
Intermittent fasting forces the body to use the stored fats as energy. As you are in the state of fast, therefore, the body uses fats to provide energy. More importantly, the body will use those fats that are excess.
This fasting also increases the metabolic rate and, as a result, a fat burning process starts. Intermittent fasting increases the production of HGH hormones and decreases the production of insulin levels.
HGH hormones start to burn fats stored in the body and use them as energy for the body to perform certain functions. Fasting can increase the production of HGH up to 2000% in men and 1800% in women.
On the other hand, this fasting also decreases the production of insulin levels. Low production of insulin levels means that body will store fewer fats.
Basically, the glucose that body produces through the consumption of carbohydrates is converted into fat by the help of insulin. Hence, lower levels of insulin make sure that you are not storing fat.
Another benefit of intermittent fasting in weight loss is that it reduces the cravings that people usually experience in normal dieting. The reason behind this benefit is that it makes a balance between blood sugar level and insulin levels.
Intermittent fasting also regularizes the production of other hormones by the body.
How much weight can you lose by intermittent fasting?
There is no exact answer to this question because it hugely depends on your food intake after and before the fast. You can lose up to 5 pounds a week if you take low-calorie food.
However, as a general thumb of rule, it is observed that a person can lose up to 2 pounds a week if he continues fasting up to 16 hours, it does not matter what he eats.
Will you lose muscles with fasting?
Studies have shown that a person starts to lose muscles after the fast of 3 days. Here the situation is that you‘ll be eating a lot of food for 8 hours in the span of 24 hours.
Therefore, you‘ll not lose any muscles during intermittent fasting.
Is intermittent fasting safe?
Yes, it is a safe diet plan for healthy people. Nevertheless, you should consult your doctor if you are pregnant or suffering from any disease.
Types of intermittent fasting
Intermittent fasting is of several types, it is up to you which type of fasting you chose. Let’s have a look at the different types of intermittent fasting.
16/8 intermittent fasting means that you should eat for 8 hours and you must fast for 16 hours. The time slot is yours. You should choose your 16 hours of fasting.
The 5:2 intermittent fasting
The 5:2 intermittent fasting means that you can eat 5 days of a week in a normal routine but you must keep fasts for 2 days of a week. Moreover, you must not increase your calories more than 500 during your fasts.
Eat-Stop-Eat intermittent fasting
Eat-stop-eat intermittent fasting means that you should stop from eating at least for 24 hours. However, eat-stop-eat is advised only a couple of times in a week. You can fast from dinner to dinner, lunch to lunch or breakfast to breakfast.
Alternate day intermittent fasting
Alternate day fasting means that you should eat for one day and fast for the other day. It means that you will go to bed for sleep hungry at least 3 times a week.
In summary, the intermittent fasting is getting popularity across the globe and, at the same time, it is providing very notable results for weight loss and other diseases.