If done correctly, intermittent fasting can help you lose weight, as many studies and real-life experiences have proven.
Fasting over short periods of time promotes the growth of certain hormones related to weight control and exercise in addition to cutting down on normal calorie intake.
This article will give you a simplified overview of how intermittent fasting can be an ideal plan for shedding those extra pounds,
Intermittent Fasting On Metabolism
When you fast intermittently, your body metabolism changes so that stored fat can be used for energy. These changes occur mainly in the nervous system and in a number of important hormones.
- The hormone norepinephrine is sent to fat cells via the nervous system and triggers these cells to break down fats into fatty acids. These fatty acids are then burned by the body for energy.
- The Human Growth Hormone levels rise by up to five times when we fast. This hormone aids in muscle building and fat loss.
- When we fast, insulin levels drop dramatically, and this process promotes fat-burning.
A couple of studies have confirmed these changes by showing that fasting for 48 hours can boost metabolism by 3.6 – 14%. Fasting for short terms like 2 straight days with normal days in between is better for this type of metabolism hike, which in turn causes a much faster fat burning rate.
Intermittent Fasting and Low Calorie Intake
When you fast, you typically consume fewer calories because you have fewer meals. Needless to say, if you overeat when breaking fast, that will completely defeat the purpose.
However, eating a good, balanced diet and perhaps considering fewer calorie rich foods is the way to go.
When you’re hungry, even a shriveled apple looks delicious and you can play this to your advantage – by filling your plate with healthy vegs or enjoying a big bowl of salad. Even your least favorite foods will be mouthwatering after a fast.
Intermittent Fasting Without Muscle Loss
When the body burns fat when we’re dieting, a big downside is that it also burns muscle along with it.
Some studies are suggesting that intermittent fasting may help the body retain more muscle mass than a best calorie restricted diet.
These studies showed a 25% muscle loss in calorie-restricted diets compared to only 10% muscle loss with intermittent fasting.
Weight Loss Intermittent Fasting Success
If you want to achieve weight loss during intermittent fasting, here are some important tips to consider:
Be consistent: Once you decide on your fasting protocol, stick to it, the same way you would to any other weight loss diet routine. Consistency is what achieves results.
Don’t overdo it on the calories. Although there are no calorie restrictions in intermittent fasting, you should have a rough estimate of how many calories you do consume to make sure that you’re not overeating.
Good nutrition. The quality of food you eat is crucial if you want to lose weight healthily. This means whole grains, lean meats, healthy fats and a load of veggies and fruits. For the best results, try to avoid your favorite desserts, even if you feel you deserve to indulge!
Hang in there! Patience and sheer willpower are essential, particularly when you are a beginner. It can take your body time to adapt and become comfortable with your new fasting routine to lose weight. Hunger and irritability will be your two biggest enemies, but keeping your weight loss goal in sight will keep you motivated.
Intermittent Fasting for Health and Weight Loss
Intermittent fasting appeals to so many people because it’s simple, costs nothing and doesn’t tie you to strict calorie restrictions. It can become a healthy lifestyle for losing excess weight with less muscle mass.
More importantly, intermittent fasting has been proven to be a powerful tool for promoting overall health. With so many benefits to gain and so little to lose (except weight), it’s no wonder that it’s becoming more popular by the day.