Intermittent fasting benefits - Fasting ultimate quick guide
- josephplatt1979
- Jun 14, 2021
- 6 min read
Updated: May 24, 2023
What is intermittent fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and periods of voluntary fasting over the course of a single day, week or other defined period. The way fasting works is the body turns to its fat stores for energy, intermittent fasting benefits the body to use its stored energy, by burning off excess body fat and is the best for fastest weight loss results.
Intermittent fasting has recently become a health trend and It has been shown to cause weight loss, improve metabolic health, and maybe even extend life span. It has been suggested that fasting, if done right, can help with lower levels of LDL or bad cholesterol and fasting for a short time can produce ketosis, which accentuates weight loss, Reduced the production of inflammatory substances.
Intermittent fasting simply allows the body to use its stored energy, by burning off excess body fat. In simple terms body fat is merely food energy that has been stored away. If you don’t eat, your body will simply eat its own fat for energy. When we eat, more food energy is ingested than can immediately be used. Some of this energy must be stored away for later use. Insulin is the key hormone involved in the storage of food energy. When our insulin levels go down far enough and for long enough, as they do during a fasting period, we’re able burn off fat. Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to fastest weight loss results.
Intermittent fasting benefits
Intermittent fasting’s most obvious benefit is the fastest weight loss results. However, there are many potential benefits beyond this, some of which have been known since ancient times. The fasting periods were often called ‘cleanses,’ ‘detoxifications’ or ‘purifications,’ but the idea is similar to abstain from eating food for a certain period of time. People believed that this period of abstinence from food would clear their systems of toxins and rejuvenate them. Benefits of intermittent fasting include:
Weight and body fat loss
Lowered blood insulin and sugar levels
Reversal of type 2 diabetes
Improved concentration
Increased energy
Increased growth hormone
Improved blood cholesterol
Reduction of inflammation and overall improvement of life.
Supplements will be important to help you when fasting. supplements work to enhance fat loss by increasing the activity of the genes that control fat-burning and fat storage. Click here to get the best supplements that help build muscle, burn fat and aid recover
Ways to do fasting
There are several ways you can do intermitting fasting and every method can be effective, but figuring out which one works best depends on the individual. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. Before embarking on an intermittent fast or deciding how often too fast, you should speak with a healthcare professional. The several types of fasting fall into the following methods,
12 hours a day fast for fastest weight loss results
12 hour fast is when you don’t consume any food or drink calories for a period of 12 hours. You can still drink water or black coffee, but you don’t want to drink anything that has calories because the whole idea is to give your stomach and body a break from digesting food. 12 hours is considered the minimum amount of time you can go to get into a fasted state.
16:8 for fastest weight loss results
The 16:8 is one of the most popular forms of intermittent fasting that can be easily incorporated into daily life. Simply, you restrict eating to an eight-hour window with 2–3 meals and fast for 16 hours. For example, stop eating after dinner at 6 pm, and prolong breakfast till 10 am the following day, eat for 8 hours, and the cycle begins again. You can change the timing according to your schedule—perhaps you prefer to eat earlier or later in the day.
24 Hour fast for fastest weight loss results
The key is to fast for 24 hours between each meal. For example, eat at 7 pm on day one and fast till 7 pm the next day. Alternatively, you can choose to eat earlier (for breakfast or lunch), and fast for 24 hours till the next day. The idea is that you eat a meal each day, but allow your body to fast for extended periods. This type of fasting is usually done once or twice per week but can be adopted more frequently.
Alternate-Day Fasting for fastest weight loss results
With this routine, you can have normal eating days, coupled with your fasting days. It’s a system most people who want to lose weight use. Obese adults found that alternate-day fasting is beneficial in weight loss. A feeling of satisfaction accompanies this after four weeks. Surely, it’s as challenging as they come, but the results make for good reading. Weight loss without losing your muscle mass is a step in the right direction.
Nutrition for fasting
No matter what intermittent fasting you decide to follow, remember that calories and food quality are very important and shouldn’t be neglected. Often people can neglect food quality or over indulge on calories as they use intermittent fasting as a safety net.
In time you will find out that this will not be effective and your health will be compromised.
You will want to have a balanced diet that focuses primarily on lean protein, health carbs, good fats, fruits and vegetables.
Eat whole grain carbs , including, quinoa, brown rice, oats, and barley.
Have your lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, eggs and protein supplements.
Healthy fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds.
Fruits, vegetables, and whole grains are high in fibre, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety and help keep you full. Also drink lots of water throughout the day.
If you do all of these then you will achieve the fastest weight loss results
Exercise when fasting
As important as nutrition is when it comes to weight loss, it is only half of the equation as exercising regularly is the other half. Exercise is great for your body, and it forces it to burn a lot more calories than it would in a resting state. Exercising also gives you a metabolism boost, so your body continues to burn more calories long after you are done with your workout. The key to getting the most out of exercising is by doing it consistently.
Look for activities that you enjoy that make you work up a great sweat. You are more likely to stick to such workouts since you look forward to them. Avoid fitness routines that are monotonous and feel like a chore.
Strength training, HIIT, boxing, swimming, and cycling are all good for fat loss or whatever interests you. Fasting combined with nutrition and an exercise routine will have you on the right path to reach your fitness goal and have the fastest weight loss results.
Supplements will be important to help you when fasting. supplements work to enhance fat loss by increasing the activity of the genes that control fat-burning and fat storage. Click here to get the best supplements that help build muscle, burn fat and aid recover
Bottom line
Intermittent fasting is an eating plan that helps to burn body fat and improve the overall health of the body. At first this can be difficult because most people are either physically or emotionally addicted to eating throughout the day. But your body adjusts to a new way of consuming foods, the diet gets easier. Intermittent fasting is great for some people, not others, but the only way to find out is to try it out. I myself do fasting and I feel good, feel more alert and have more energy when fasting and I find it to be a sustainable way of eating. This is a very powerful tool to lose weight, improve your health and have fastest weight loss results.
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