Fast to lose weight: secrets behind Intermittent Fasting

Fast to lose weight is an old age practice that is used by several people to lose weight. Those who want to do it quick and hassle-free then they adopt fasting to lose weight. But despite the number of years been used, it is still not a healthy way of losing weight. You can lose weight fast with fasting but it also has some risks and side effects.

When you fast to lose weight, you are not eating anything except for a few bites to keep the hunger pangs away. For some, they would concentrate on drinking fluids and would eat very little. For others, they would take very little of both food and drinks. This is usually done for several days to see changes by losing some weight.

Do You Need A Fast To Lose Weight?

fasting for weight loss

When you fast, you are depriving your body of the nutrients that are necessary for your body to function properly. When you keep doing that, then you are looking forward to health problems in the future. And because you are depriving your body of food, you will get weak, making you unable to perform your usual functions.

You won’t be able to think properly too. This will lead to being unproductive. Whether you are at school or work, you will not be able to do your usual tasks. Due to this Instead of losing weight, you are giving yourself more problems.

Different forms of Fasting to lose weight

Some forms of fasting can help you to lose weight naturally other than the total fasting where you don’t even take a bite of food in a day. Such forms are water fasting, juice fasting, or maybe the elimination of meat and dairy products on your diet. For this, you have to choose the type of fasting that will suit you best for fast to lose weight.

Fast to lose weight may be an easy way to lose weight. But it’s not advisable to do this kind of activity for losing weight. As it is proven that, proper diet and regular exercise are still the best ways of losing weight.

Fasting to Lose Weight – Advantages and Disadvantages

Fasting to lose weight is something that many people have considered. It has proven to be an effective strategy for weight loss. Doing it right is the key to success. Unfortunately many do not know how to fast to lose weight the right way.

Here I am giving you some advantages and disadvantages of fasting to lose weight so that you should take the correct decision regarding fast to lose weight.

Advantages of Fasting To Lose Weight

One of the advantages of fast to lose weight is the fact that it will assist you in losing weight. This is because your body doesn’t take as many calories hence causes weight loss

when you go through fasting with liquid drink, made from natural ingredients, you would be able to cleanse your body’s system. because of it, you will be able to get rid of toxins and excess waste from your body.

Disadvantages of Fasting To Lose Weight

When you do fast to lose weight in the wrong way, then it will cause health problems. you run the risk of taking in too little calories. This will lead to dehydration and muscle loss. The weight loss that is achieved in this case is mostly water weight and muscles. This could leave you looking and feeling unhealthy. This type of weight reduction leaves your body vulnerable and makes you look quite sickly.

when you fast, you will be depriving yourself of food.your body will soon become malnourished. When that happens, your body may be prompted to go on a survival mode. Due to this, it would try to protect or preserve the remaining calories and fats that it has. Because of that, your body’s metabolic rate would go down, and you look less energetic than you usually are.

Many people feel fatigued and tired whenever they fast. When your body goes through fast, it will try to regain what you lost when you go back to eating food again. weight gain is usually the result of fast to lose weight whenever you discontinue it.

These are the main advantages and disadvantages of fasting to lose weight. Take a look at them closely and decide about fast to lose weight

Lose weight by Intermittent fasting

intermittent fasting for weight loss

Intermittent fasting (IF) is a way of managing your diet on a short-term basis. That means you can fast and also consume meals simultaneously. this has done within a shorter period during the day. Intermittent fasting is the best option for those who like to adopt fast to lose weight.

it’s the best weight loss technique to lose weight fast easily.

Intermittent fasting has two rules to follow:

(1) Fasting has to be pleasurable and NOT stressful.

(2) Fasting has to be simple and NOT rigid.

There are two major reasons for people who want to do intermittent fasting (IF). That is weight loss or health or both.

How to do Intermittent Fasting?

diet plan for intermittent fasting

In an ideal situation, 2 sessions of 24-hour fasts in a week will be good enough to produce significant health and weight loss benefits. if you are beginners, then it’s not recommended to begin with the whole day fast. just ‘skip meal’ and see how your body responds. I would say this is the simplest and easiest way to begin your intermittent fasting journey.

There is no standard rule of doing IF. Simply try it and make it work for you. Let simplicity and flexibility be your fasting motto. Don’t make it stressful for yourself.

Intermittent Fasting Results: What You Can Expect

Intermittent fasting is a feeding pattern that alternates between periods of fasting and controlled eating. This technique of fasting is simple and can be divided into many types.

Alternate day fasting

alternate day fasting

In this process, a person takes a normal diet on particular days of the week. During the fasting days, you have to reduce the calories by taking one forth of your normal diet.

The restricted eating

In this process, a person restricts eating within a day. This means you have to restrict eating between an 8-hour gap eating period. In this process, a person eats once every eight hours.  For beginners, you can reduce the span to either six, four, or even two hours according to your convenience. The longest time that a person can stay without food on intermittent fasting is 36 hours. If practiced accordingly, it can result in several positive health effects.

Benefits of Intermittent fasting

For instance, intermittent fasting promotes general good health. It significantly reduces cravings for snack foods and sugars. The practice normalizes insulin as well as leptin sensitivity. Insulin resistance contributes to many chronic diseases such as diabetes, cancer, and heart infections. so  Intermittent fasting protects your body from such diseases.

Intermittent fasting results in improved brain health. Fasting helps the body to convert stored glycogen into glucose to release energy. If the fasting proceeds for some time, the continued breakdown of body fats induces the liver to secrete ketone bodies. These small molecules are by-products of fatty acids synthesis, and the brain can use them as fuel. Research also indicates that exercise and fasting result in recycling and rejuvenating the brain.

This type of fasting also boosts body fitness and loss of weight. Combined fasting and exercise increases the effects of catalysts and cellular factors. This will help to maximize the breakdown of glycogen and fats. while you Exercise during intermittent fasting forces the body to burn Excess fats to lose weight.

we can build our muscles while performing Intermittent fasting. because after eating, the energy we gained will be used to sustain a workout session. But if training is done while fasting, the body utilizes stored body fats to sustain the exercises. Eating after the session ensures that the energy gained is utilized in replenishing the body in the best way. This assists the muscles to quickly recover and build up.

For those of you unfamiliar with an intermittent fasting diet plan, it involves periods of fasting and periods of eating normally. One common approach recommends a 24 fasting window one or two times a week depending on experience and goals.

Guidelines for Intermittent Fasting

1. Every week, you will fast for 1 or 2 days.

2. During the fasting period, it is OK to drink. This is a great time to up your water intake to speed up the cleansing process.

3. Fasting also requires you to follow a regular workout program. This should be part of any healthy lifestyle anyway.

4. You can eat normally when not fasting. It is important to note that if you eat fast food all day, no diet will work. Follow sound nutritional advice and regular and rapid fat loss will follow.

5. Intermittent fasting can be a lifestyle, not just a short-term fat loss solution. Once you are used to fasting it is easy to follow this way of eating long-term.

6. Intermittent fasting is a diet that adapts to you. You can choose your fasting periods depending on your life.

7. The basics of this diet make it easy to follow and you can start as soon as you have understood the basics. You don’t need to over-analyze, By applying the basic principles you can start from today.

Who Should Not Do Intermittent Fasting?

1. Women who want to get pregnant, are pregnant, or are breastfeeding.

2.Those who are malnourished or underweight.

3.Children under 18 years of age and elders.

4.Those who have gout.

5.Those who have gastroesophageal reflux disease (GERD).

6. Those who have eating disorders should first consult with their doctors.

7. Those who are taking diabetic medications and insulin must first consult with their doctors as dosages will need to be reduced.

8. Those who are taking medications should first consult with their doctors as the timing of medications may be affected.

9. Those who feel very stressed or have cortisol issues should not fast because fasting is another stressor.

10. Those who are training very hard most days of the week should not fast.

Benefits of Intermittent fasting

1. Weight Loss

2. Reduced Blood Pressure

3. Reduced Inflammation

4. Lower Cholesterol

5. Better Outcomes for Stroke Survivors

6. Boosted Brain Function

7. Cancer Protection

8. Increased Cell Turnover

9. Reduced Insulin Resistance

10. Lower Risk of Cardiovascular Issues

11. Increased Longevity

12. A Better Night’s Sleep

13. Reduce Belly fat

14. Burn calories

5:2 Diet: (The Ultimate diet plan for burn fat to lose weight)

diet plan chart

If you tried intermittent fasting and got some positive results, then you can continue with your style. However, here is a very popular and effective method to get similar or better results than what you expect from traditional fasting.

This is called 5:2 diet, which simply means that you eat normally 5 days a week, but restrict your food intake to minimal on 2 days. The only difference is that you do not restrict your food intake completely when on a 5:2 diet plan. You essentially control your hunger systematically and in a controlled way.

Why choose a 5:2 diet?

One of the most important features of this diet is that you need not restrict yourself on fasting days. You can eat up to 25% of your regular calories on fasting days. An average woman’s calorie intake per day is approximately 2000, which means women can consume up to 500 calories on fast days.

An average man’s calorie consumption per day is approx.2400, so men need to restrict their calorie intake to 600 on fasting days. This is often not as difficult as following a complete fasting diet.

You can eat 3 small meals spread throughout the day. As a smart dieter, you should choose fulfilling, natural, and low-calorie food such as leafy vegetables and fruits.

Difference between 5:2 diet plan and Fasting

This is also one of the reasons that many people have achieved their weight loss goals by following this diet. Usually, our body starts in starvation mode after 36 hours of reduced calorie intake.

But it will not happen in the case of a 5:2 diet. the trick here is to avoid fasting on two consecutive days. You can decide your normal and fasting days according to your convenience.

Those fasting two days in a row may push their metabolism to starvation mode, which must be avoided to get the best result.

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The Secret Of 5:2 Diet Plan

1.An easy and effective fat loss plan

2.Improved metabolic health

3.Can be continued for long

4.Reduces fasting insulin levels in many diabetics

5.An effective solution for those who find restricting calories difficult

6.No additional or specific food is required

7. You can follow it regularly without any side-effects

Read more:(Lose weight by walking: The ultimate way for losing weight)

Conclusion

It is important to remember that there is no shortcut when it comes to weight loss.fast to lose weight or any other weight loss program may not work if you don’t live a disciplined life. The best way to reach and maintain a healthy weight is to eat a nutritious and balanced diet.

It is also beneficial to exercise for at least 30 minutes every day. or you may walk for at least 60 minutes a day. because walking is the best exercise to lose weight naturally.

1. Stay physically active.
2. Keep a food log. Recording what you eat every day helps to keep you accountable and motivated.
3. Eat breakfast every day. don’t stay empty stomach.
4. Eat more fiber and less unhealthy fat. just avoid junk food.
5. Regularly check the scale.
6. Watch less television while taking your meal.

Read more: (Yoga for weight loss: burn fat effectively through yoga

 

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