Intermittent Fasting For Weight Loss
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Intermittent Fasting For Weight Loss
The possible causes of Weight Gain from the Intermittent Fasting perspective:
Being overweight or obese is characterized by having an excess amount of body fat that is not considered normal or healthy for an individual’s height. It can increase the risk of developing many health problems such as heart diseases, diabetes, and hypertension.
There can be several causes of weight gain that might be reduced by intermittent fasting. These might include:
- Overeating: consuming calories more than you burn daily can lead to weight gain. Plus, poor food choices and high calories food can increase weight further.
- Fat burning capability: when we consume carbohydrates and fats, our bodies tend to burn carbs first because it is faster and simpler compared to fat that requires more complex chemical reactions in the cells to be metabolized, and takes a longer time. As a result, our bodies are not efficient in burning fat.
Plus, given that our modern diet consists mostly of carbohydrates, our body can always produce the required energy from carbs and doesn't need to burn fat. That's why fat keeps accumulating in the body and we start to gain more and more weight.
- Hormonal imbalances: hormonal changes can reduce fat burning and distort appetite.
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Why Intermittent Fasting helps reduce Weight:
Intermittent fasting helps reduce weight by improving the fat burning process in the body and reducing calories intake. This is done as per the following:
- Fat burning: When you fast, carbohydrates reserves start to deplete after several hours and your body is forced to start burning stored fat to produce fuel energy. This helps promote weight loss. And with time, the body becomes more and more efficient in burning fat, which helps you lose weight even faster.
Additionally, fasting can lead to beneficial hormonal changes that promote the fat burning process. These include improved insulin resistance that helps reduce fat storage in the body. Plus, an increase in human growth hormone (HGH) that accelerates body fat loss.
- Calories restriction: given that intermittent fasting allows eating only within a specific time frame, it helps restricts calories intake and create a calories deficit. This supports weight loss because people will have less time to eat.
Intermittent fasting also causes a decrease in appetite because of meal timing interventions. This helps reduce overall calories intake further and eventually leads to more weight loss.
- Healthy food choices: intermittent fasting can help individuals make healthier food choices by making people more mindful about what they eat.
How intermittent fasting works for weight loss:
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Intermittent fasting food list for Weight Loss:
Pursuing intermittent fasting for weight loss does not necessarily include specific foods to eat, but rather focuses on the timing of when to eat. Generally, during the non-fasting period, it is recommended to consume a diet that is high in nutrients and low in processed foods.
Some foods that may be beneficial to consume during the non-fasting period include:
- Fruits and vegetables: These are high in vitamins, minerals, and antioxidants.
- Lean protein: Such as chicken, fish, and tofu.
- Whole grains: Such as quinoa, oats, and brown rice.
- Healthy fats: Such as avocado, nuts, and olive oil.
- Legumes: Such as beans, lentils, and chickpeas.
Intermittent Fasting schedule for Weight Loss:
Intermittent fasting is not a specific diet program, but rather a pattern of eating that involves cycling between periods of eating and fasting. There are several different methods of intermittent fasting, each with its own unique set of rules. Here are a few popular methods:
- The 16/8 Method: This involves fasting for 16 hours and eating during an 8 hour window. For example, you might eat from 12pm to 8pm and then fast until 12pm the next day.
- The 5:2 Diet: This method involves eating normally for 5 days of the week and restricting calories to 500-600 for the other 2 days.
- Alternate Day Fasting: This method involves alternating between a day of normal eating and a day of calorie restriction.
- Eat-Stop-Eat: This involves one or two 24-hour fasting periods per week.
- The Warrior Diet: This method involves eating a very small amount of raw fruits and vegetables during the day, then eating one large meal at night.
It's important to note that everyone's body is different, and what works well for one person may not work well for another.
Intermittent fasting for weight loss: recommendations
When following an intermittent fasting protocol, it is important to keep in mind a few recommendations:
- Stay hydrated: Drink plenty of water during the fasting period to stay hydrated and to help curb hunger.
- Listen to your body: Pay attention to your body's signals and stop fasting if you feel unwell or overly hungry.
- Gradually adjust: Gradually increase the duration of your fasting period to allow your body to adapt.
- Consider your medications: Some medications require food to be taken with them, consult with your doctor before starting an intermittent fasting routine.
- Be consistent: Intermittent fasting works best when it's done consistently over time.
Intermittent fasting for weight loss: what you should avoid
When following an intermittent fasting protocol, it is best to avoid certain foods and habits:
- Sugary foods and drinks: Consuming high amounts of sugar can cause spikes in blood sugar levels and can disrupt the body's metabolic changes during fasting.
- Processed foods: Processed foods are often high in added sugars, unhealthy fats, and calories, and can disrupt the body's metabolic changes during fasting.
- High-calorie beverages: Drinks like soda, juice, and sweetened coffee and tea can contain a lot of calories and sugar, which can disrupt the body's metabolic changes during fasting.
- Snacking: Consuming small amounts of food during the fasting period can disrupt the body's metabolic changes and negate the benefits of fasting.
- Overeating during non-fasting period: Eating large meals or consuming high-calorie foods during the non-fasting period can negate the benefits of intermittent fasting.
- Alcohol: Consuming alcohol during the fasting period can disrupt the body's metabolic changes and negate the benefits of fasting.
- Breaking the fast with a heavy meal: Some people recommend breaking the fast with a light, nutrient-dense meal rather than a heavy meal.
Doing Intermittent Fasting for Weight Loss: precautions
Intermittent fasting for weight loss is not for everyone and may not be suitable for certain people such as pregnant or breastfeeding women, people with history of eating disorder, or people with blood sugar issues.
Always consult with a healthcare professional before starting any new diet or exercise program, especially if you have any health conditions or take any medications.
Doing Intermittent Fasting for Weight Loss: side effects
Intermittent fasting can have some side effects, particularly during the initial adjustment period. Some of the most common side effects include:
- Hunger: During the fasting period, you may feel hungry or experience cravings for food. This is normal and should improve as your body adjusts to the new eating pattern.
- Fatigue: Some people may feel tired or have low energy levels during the fasting period. This is also normal and should improve as your body adjusts to the new eating pattern.
- Headaches: Some people may experience headaches or lightheadedness during the fasting period. This is usually caused by low blood sugar and should improve as your body adjusts to the new eating pattern.
- Difficulty sleeping: Intermittent fasting may disrupt sleep patterns, particularly if you eat a large meal late at night. This can usually be resolved by adjusting the timing of your meals.
- Constipation: Intermittent fasting may cause constipation, particularly if you don't eat enough fiber during the eating period. This can usually be resolved by increasing your intake of fruits and vegetables.
It's important to note that these side effects are usually temporary and should improve as your body adjusts to the new eating pattern. However, if you experience any severe or persistent side effects, it's important to consult with a healthcare professional.
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