Wondering how to do intermittent fasting for quick weight loss? This is your quick guide to everything intermittent fasting!!
Everyone likes to have a toned figure with looks that Exude good health!
But in this extremely fast-paced life, who has so much time to devout? As a result, everyone looks for solutions to attain their health goals in the easiest ways possible.
Well, as it’s said, health is wealth… so, one has got to pay much-needed attention.
One of the most popular methods people use to get a healthy body weight is Intermittent Fasting.
But Does Intermittent Fasting Work or is it just a trend destined to fade with time?
Here’s a quick guide outlining the planning and the best intermittent fasting tips for weight loss.
What is Intermittent Fasting and Its Origin
Table of Contents
- 1 What is Intermittent Fasting and Its Origin
- 2 Benefits of Intermittent Fasting
- 3 What to Do During Intermittent Fasting?
- 4 What Happens Inside the Body When Intermittent Fasting?
- 5 How to Plan Intermittent Fasting Schedule?
- 6 Who Should Not Do Intermittent Fasting?
- 7 Wrapping Up
Intermittent fasting is a period of eating between periods of fasting and eating. More specifically, it is the process focusing primarily on when to eat rather than what to eat.
The fasting lasts from periods of 10 hours to 16 hours, depending upon a person.
Origin of Intermittent Fasting
Humans naturally have been hunter-gatherers and the availability of food was sparse. Thus, the evolution of the human body has been through fasting.
Many religions have the custom of fasting, i.e., Muslims during the month of Ramadan, Hindus during Navratri, Christians during United Day of Fasting and Prayer, and many more. It had been associated with spirituality and detoxification.
Though, the use of Intermittent Fasting for Weight Loss has been a new trend among men and women. Here are some of its benefits as documented in studies.
Benefits of Intermittent Fasting
These are some of the Advantages of Intermittent Fasting if you do decide to try it:
#1. Powerful Weight Loss Technique
This method works wonders for people trying to get in shape as low-calorie intake ensures a sculpted body always.
#2. Increased Metabolic Rate
Lowering calories is often observed to increase metabolism and aid in muscle building as well.
#3. Insulin Level Drops
The method also helps in lowering the insulin and ensuring fewer hunger cravings.
#4. No Side Effect
Intermittent fasting is the most tried and tested method, and it is also scientifically proven. Even if there are side effects, one can easily opt-out of it without much damage.
These were the main Benefits of Intermittent Fasting. Though, there is some evidence of it leading to muscle loss. So, Can Intermittent Fasting Fail?
Yes, but this can only happen when you’re not having an otherwise healthy diet rich in protein. Lack of protein, we all know, leads to muscle loss.
So, do remember to follow intermittent fasting, but don’t just feast on fruits. Remember to eat vegetables and other healthy fats as well. Here are some other ways to ensure a successful fast.
Now, let’s jump right into how to do intermittent fasting for weight loss success.
What to Do During Intermittent Fasting?
Follow these tips for Intermittent Fasting Success:
- Drink enough water during the fast session
- Avoid getting too exhausted initially
- Avoid processed or junk food
- Eat nuts or small healthy snacks when hungry
- Planning of meals
- An easy workout
What Happens Inside the Body When Intermittent Fasting?
Here are some of the changes you can expect:
#1. Increase in Growth Hormone
The increase in muscle building and growth hormone is as much as five times.
#2. Insulin Improves
The lowering of insulin means body fat burn becomes easier for your body.
#3. Cellular Repair
Skin repairing and rejuvenation occurs the fastest, ensuring youthful skin always.
#4. Gene Expression
The longevity and life expectancy increase has been proven in studies.
Moreover, here are some guidelines on how to do intermittent fasting for weight loss starting from the planning stage.
How to Plan Intermittent Fasting Schedule?
Follow these Intermittent Fasting Rules for a full-fledged routine:
#1. Plan Early
The idea of fasting is not easy, there are cravings. Hence, one has the toughest first week. But as they say, no pain, no gain!
#2. Decide between the Types
The 16/8 Method
It involves eating for a duration of eight hours and then taking 16 hrs. fast.
Tip: Choose the right and suitable hour window for you as per your lifestyle!
The Eat-Stop-Eat Method
It requires choosing one meal a day, then skipping food the entire day until the next meal another day.
Tip: Choose the meal timings as per your cravings. Many people find Skipping Breakfast for Weight Loss to be easier. Though, others often choose to skip dinner until the next day’s dinner.
The 5:2 diet Method
This implies the consumption of low calories, i.e., having <600calories on non-consecutive days of the week and casual eating on the rest five.
Who Should Not Do Intermittent Fasting?
Intermittent fasting is not suited for everyone, especially for someone with a medical history.
So, before sketching out an Intermittent Fasting Weight Loss Plan, assess if you’re a good fit for it.
In general, these people should be wary before trying intermittent fasting:
- High blood sugar patients
- Low blood sugar patients
- Diabetic patients
- Pregnant or breastfeeding women
- Those suffering from any chronic illness
- Young children
Still doubting the efficacy of intermittent fasting?
Here are some celebrities who benefitted through intermittent fasting:
- Jennifer Aniston
- Halle Berry
- Reese Witherspoon
- Hugh Jackman
Intermittent Fasting is highly effective, but each one of us has a different body. So, it wouldn’t be wise to make comparisons and recommend intermittent fasting for everyone without knowing their medical history.
Moreover, it may get difficult for you to stick to the diet at first. Practice makes perfect, but that doesn’t mean you should keep following it if feeling severe discomfort.
Be mindful of the changes your body undergoes after starting an intermittent fasting routine.
Though, if you’ve been trying to make some dietary changes to lose weight, you can bet your money on intermittent fasting.