How To Lose Weight With Intermittent Fasting?

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lose weight with intermittent fasting

Dreaming of getting that summer bikini body, but too lazy to diet or get some hardcore exercise to burn those extra fats?

Don’t worry, because I have got your back. I hate exercising excessively, and dieting has always been a no gamer for me, but I also wanted to look my best self or fit into those smaller sizes.

After many self-doubts and a lot of research, I finally got my hands-on intermittent dieting.

I love intermittent fasting. Since I started this diet, I have become a fan of it. Its results are so prominent and promising that I can’t stop following this diet.

Trust me when I say this, breakfast is overrated. When it comes to intermittent fasting, you don’t classify your meals as breakfast or lunch; you have a wholesome meal that keeps you full for long hours, and your cravings get diminished.

This one-time meal must include great nutritional values and proteins in it. This way, muscle production in your body gets increased, and the ratio of body fat gradually diminishes.

The bonus is this diet can cut the number of your visits to the gym while you attain some excellent results. Isn’t that impressive?

 

What Is Intermittent Fasting?

Since the discovery of humanity, fasting also came into existence.

You must already be aware that earlier food was not so readily available, and that is how fasting became a necessity and not a choice.

To be precise, intermittent fasting is an eating pattern designed around eating calories at specific times of the day and then not eating at other times.

It’s not a crazy diet where you only consume both food and water. Your lifestyle will now take a healthier turn.

You will eat healthier and eat during separate intervals, unlike the other members of your family. No, you won’t be following the oh-so traditional breakfast, then lunch, snack time, and dinner pattern any longer.

If you want to devote yourself to intermittent dieting, you have to skip a meal or two, and also, there won’t be any snack time any longer. Take my advice and that of the million others, the best meal to skip is ‘breakfast’.

 

How Does The Procedure of Intermittent Fasting Work?

You eat less, like a lot less. At times not eating for a week also helps, or having tiny meals for a couple of weeks or more can optimally bear good results.

When you follow this eating pattern, your body gives way to muscle development and efficient calorie utilization, making you look leaner.

As an individual, I am in love with this dieting pattern. In simpler terms, it’s making a conscious decision to skip a few meals on purpose.

Get the process started by fasting and then feasting deliberately. Intermittent fasting generally means that you consume your calories during a specific window of the day and choose not to eat food for a larger time window.

Without further adieu, let us discuss a few of the ‘Intermittent Types’.

 

Types of Intermittent Fasting

 

1. The 16/8 Method: 

16:8 intermittent fasting is also commonly known as time-restricted fasting. The process of this dieting type is pretty interesting.

When you follow it, you enjoy the freedom of having a wholesome meal during an 8-hour window. The rest 16-hours of the day, you have to go through fasting.

This diet’s followers claim that instead of starving for 16 hours straight, be smart enough to abstain from having any food during small parts in the morning, evening, and night.

When I followed this diet, I would not consume food until 7 p.m. or further. To attain the best results, avoid having any food for a minimum of 2-3 hours before bedtime.

A little more help, choose from among these 8-hour meal windows:

  • 9 a.m. to 5 p.m.
  • 10 a.m. to 6 p.m.
  • Noon to 8 p.m.

Eat a healthy and wholesome meal during any of these time frames. To get the best results, follow it regularly. You can also enjoy some healthy snacks during this time frame.

Hey! please do not forget to dehydrate yourself while following the 16:8 diet plan. How would you stay, hydrated? Well, pick up some unsweetened fruit juices, drink plenty of water, and shift to having sugarless hot drinks. The motive is to boost your system with calorie-free drinks.

 

Similar Reads:

13 Great Foods to Eat While On An Intermittent Fasting Diet.

12 Ways To Cut Down On Sugar While Dieting.

10 Best Fat Burning Drinks To Get Rid Of Belly Fat.

 

2. The 24-Hour Fast or Eat-Stop-Eat Method

This method is the second type of intermittent fasting; here, you can eat something every day. For instance, let’s take that you have your dinner on day one, and the next following day, you don’t even think of touching food unless it is dinner time.

For satisfactory results, continue this method on a non-consecutive basis at least twice weekly.

Some individuals find it difficult to fast for 24 hours straight. However, this method won’t be that difficult, because you get to eat every day.

Don’t doubt this method and don’t doubt the results it can offer you. Some experienced intermittent diet followers claim they got beneficial outcomes revolving around weight loss, reduction in hunger, optimum muscle mass maintenance, increased fat burning, and insulin sensitivity.

If you are struck with hunger, you can start this diet by following it only twice weekly.

We all had days when we skipped a meal or two in the rush of a busy day. Consider this diet method as an extended version of the same and benefit from it impressively.

 

3. Alternate-Day Fasting

This method demands a fasting cycle between days of fasting and normal eating.

It tends to include both regular food intake alternating with full fasting, meaning no food intake at all, or a significantly reduced intake of about 500 calories.

The Alternate Day Fasting did experience numerous benefits, some of which are related to a longer life span.

One can do the alternate-day fasting like so:

  • Complete Alternate-Day Fasting – zero calorie intake on a fast day
  • New Alternate-Day Fasting – You can consume up to 25% of daily calorie needs on fasting days instead of complete fasting.

It Includes:

  • Reduced belly fat and overall weight
  • Increased ketone
  • Bodies (produced by burning fat), even on non-fasting days, which are known to promote health
  • Associated with inflammation and age-associated disease
  • Lowered cholesterol levels

 

4. The Twice a Week Method – 5:2

This approach to Intermittent Fasting aims at limiting your calorie intake to 500 units two days every week.

Don’t worry or even stress out, cause you have to go the rest five days to enjoy gulping in whatever you love having the most.

Speaking in more appropriate terms, you have to take 300 calories and 200 calories meal.

Make sure that whatever you consume is boosted with good and satisfactory levels of fiber and proteins. This meal-type will keep you happily full and, additionally, minimize your calorie intake.

Choose your days wisely. If you feel uncomfortable, don’t stay hungry for two days in a row.

Eat desirably in between the days of the diet. The method is quite simple; modify in a way it suits you the best.

Benefits:

The benefits that you can gloriously enjoy include:

  1. Lose fat, become more muscular
  2. Pushes you to healthier foods
  3. Eat big without the consequences
  4. Practice discipline and self-control
  5. Improve focus
  6. Get more free time
  7. Clearer skin
  8. Helps you live longer
  9. Save money

 

How Intermittent Fasting Affects Your Hormones?

When done correctly, intermittent fasting might help regulate blood glucose, control blood lipids, reduce the risk of coronary disease, manage body weight, help us gain (or maintain) lean mass, reduce the risk of cancer, and more.

Generally, our bodies are not in the fed state. It is generally the state where your body is rapidly digesting and absorbing food.

How to get it started? Eat less, starve longer, and let your body fastidiously digest the food you just consumed.

At this state, the insulin levels are pretty much high in ratio, and your body finds it hard to burn fat.

The next step that follows is the post-absorptive state. Here, your body doesn’t seem to process anything that your mouth is taking in.

This state lasts for as long as 8 to 12 hours, considering the last meal you had. Now your body has entered the fast state.

Burning those stubborn fats is now a kid’s play as your insulin levels present a gradual fall/drop. Whatever was not easily possible is now very simple to process.

Some of the improvements you can notice include:

  • Improved insulin sensitivity is an important factor that boosts good health and radiates a satisfactory hormone balance.
  • Body fat reduction.
  • A meta-analysis suggests that some of the adherents to intermittent fasting regimens comprise not compensating for any overeating during those designated eating windows.

Few studies suggest, there exists a “carry-over effect.” This effect is observable in an efficient calorie reduction of almost 20 percent on eating days.

  • Intermittent fasting can improve health biomarkers that are associated with Type 2 diabetes.
  • It can improve cognitive function. It also quiets neuro-inflammation in your brain.
  • The stress hormone production in certain situations gets exclusively dampened.
  • It lowers the risk of any chronic health condition.

 

How Much Weight Will You Able To Lose In a Month?

You can easily lose body weight by 3-8% over 3-24 weeks. It takes two to three months to lose 10 pounds.

You need to follow the basic rules for at least ten weeks to witness some positive results. Following the diet properly for this period will help you shed 3 to 5 kilos of weight.

 

How to Start Intermittent Fasting?

First, begin by picking an 8-hour window and limiting your food intake level during that time.

Most people prefer eating between noon and 8 p.m., as this means you’ll only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner and a few snacks throughout the day.

Feeling hungry is natural; all you have to do is, cope up with it. Numerous myths revolve around the belief that intermittent fasting builds up a hunger, and it becomes difficult for you to tolerate it.

Well, this is not all true. What is desirable in this situation is to ignore your wave of hunger. Drink it up. Enjoy some sugar-free coffee or tea to keep you both hydrated and energized at such times.

When you start this process, you will feel even hungrier on the second day compared to the first day.

Don’t lose your motivation; don’t you want that bikini body? Ignore the feeling of hunger and engage your mind in anything that interests you.

By the time you reach day 3 or 4, your body has completely lost its interest in feeling hungry.

What happens next is, your body feeds on its fat. You are serving fat for breakfast, lunch, and dinner, resulting in not feeling hungry.

 

Best Ways to Do Intermittent Fasting

Some tips for maintaining intermittent fasting:

  1. Stay hydrated.
  2. Avoid obsessing over food.
  3. Rest and relax.
  4. Make every calorie count.
  5. Eat high-volume foods.
  6. Increase the taste without the calories.
  7. Choose nutrient-dense foods after the fasting period.

 

EndNote

The benefits are dually effective and attractive. Choose intermittent dieting any day, as it is simple, easy, and also cost-efficient.

The only effort it demands is, plan it out and be patient enough to enable your system to adapt to it optimally.

The next process is executing it, and the very next moment, it becomes a habit. Finally, you have got rid of those extra pounds, and now you look leaner & gorgeous like never before.

Give it a try; feel great within weeks of practice. Don’t be surprised as the compliments start pouring in.

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