In recent times, intermittent fasting has gained huge popularity among people for weight loss. Moreover, it involves a strategy where individuals following this approach can switch between eating and fasting. The primary goal of the method is to help individuals lose weight and consume fewer calories. Let’s explore intermittent fasting, how it works and some considerations for using it as a weight loss strategy.
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How Intermittent Fasting Works?
16/8 Method
This involves fasting for 16 hours daily with a window of 8 hours for eating. You restrict eating and drinking. It calls for skipping meals for the next sixteen hours. The time-restricted eating (TRE) concept serves as the foundation for the adaptable 16/8 approach. Any eight-hour interval is acceptable for calorie consumption. However, some avoid eating late and follow a 9 a.m. to 5 p.m. routine, while others skip breakfast and eat from noon to 8 p.m.
5:2 Method
It is a simple and straightforward intermittent fasting plan that includes a diet plan where you can consume 500–600 calories per day on two non-consecutive days while eating regularly the other five days of the week. Plus, a balanced diet rich in nutrient-dense whole foods, however, may promote both weight loss and general health.
Eat-Stop-Eat
Once or twice per week, observe a 24-hour fast. One way to do this would be to stay away from food until the next day’s dinner. You are free to eat anything you want on the remaining days of the week, but it is advised that you maintain a well-balanced diet and refrain from junk. Your body may undergo a metabolic shift after up to a 24-hour fast, causing it to start using fat as energy rather than glucose.
Alternate-Day Fasting
This strategy alternates days of normal eating with days of extreme calorie restriction or fasting. Every other day on this diet, you fast; on the other days, you can resume your regular eating schedule. Moreover, alternate-day fasting and exercise can promote cardiovascular health and aid enhance weight loss.
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How Does Intermittent Fasting Help Reduce Weight?
Intermittent fasting (IF) can aid in weight loss. But how? Let us discover here.
Appetite Regulation: Some people discover that their ability to control their appetite has been improved. But wondering how? It is improved by intermittent fasting, as it might be simpler to regulate food intake and lower total calorie consumption by cramming meals into a shorter amount of time.
Caloric Restriction: Cutting calories overall is one of the main ways that intermittent fasting promotes weight loss. If you restrict the window of time you eat, you will naturally consume fewer calories overall, that is, if you don’t overeat during that window.
Alterations in Hormone Levels: Periodic fasting may cause elevated norepinephrine, growth hormone, and insulin levels, among other hormones. These changes in hormones may help maintain muscular mass while reducing body fat.
Enhanced Insulin Sensitivity: Intermittent fasting has the potential to improve insulin sensitivity, which is advantageous for reducing body weight. Insulin levels fall during a fast, encouraging the body to burn fat stores for energy. This can facilitate weight loss by lowering total body fat.
Reduces Belly Fat: Research has demonstrated that intermittent fasting particularly targets visceral fat, the unhealthy fat that is accumulated in the abdominal cavity around organs.
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Tips & Considerations
Keep Yourself Hydrated: When fasting, it’s critical to consume lots of water to stay hydrated and reduce hunger.
Pay Attention to Your Body: Observe your body’s signs of hunger and modify your fasting schedule as necessary. It’s important to speak with a healthcare provider before beginning any new diet or fasting program, especially if you have underlying medical concerns, as intermittent fasting may not be appropriate for everyone.
Rich in Nutrient Foods: Focus on nutrient-dense foods throughout your eating windows to ensure you’re obtaining vital nutrients even when you’re eating fewer calories.
Have patience: You’ll surely love the outcomes of intermittent fasting. However, weight reduction can vary, so to notice benefits over time, stick to your fasting regimen and be patient.
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Final Words
In conclusion, if done correctly and together with a healthy lifestyle, intermittent fasting can be a successful weight loss practice for certain people. It’s important to take into account personal preferences, health conditions, and dietary requirements while implementing intermittent fasting into your routine.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
Dr. Navneet Agarwalhas 25+ experience in Diabetology & Obesity with a passion for eradicating diabetes from society. In addition, he is the Chief Clinical Officer at BeatO and provides personalised care. Monitor your glucose levels with ease using an advancedglucometer. So hurry up! Book your virtual consultation today!
