If you’re sick of diet trends that promise quick weight loss but don’t deliver, you should learn more about intermittent fasting. Studies have been ongoing for decades, and they keep showing that this way of eating and not eating can have significant long-term effects. This system has many good points that we will discuss to see if it’s the right choice for you.
What Does Intermittent Fasting Mean?
Now that you know about the different kinds of intermittent fasting, you can see that when you eat is more important than what you eat. Putting this simple idea into practice will make you wish you had done it sooner because it is so straightforward. I promise you will lose weight if you start using the 16:8 plan without changing what you eat during the day.
Along with intermittent fasting, a healthy way of eating will make a massive difference in your body. It will be easier to lose the weight you’ve always wanted. How long should you wait before you eat? Generally, you shouldn’t eat for 16 hours or only every 8 hours. My time to eat ends at 8 p.m. Between going to sleep and getting up at 8 a.m., I will have gone without food for 12 hours.
Don’t eat breakfast. Instead, eat your first meal of the day at noon. It’s that easy. Some might say you can’t skip breakfast because you’ll be too hungry, but there are many ways to overcome your hunger. First, let’s talk about why you’re hungry.
Related: Best Diet Plan For Quick Weight Loss
What Are The Different Types Of Intermittent Fasting?
This is because everyone will choose something differently based on how it fits into their daily life.
1. 16:8 Fasting Style
In this type of fasting, you don’t eat during certain times and then eat during other times. 16 is the number of hours you shouldn’t eat, and 8 is the number of hours you can. This is the most practical way to do intermittent fasting for the rest of your life, and this is how I do intermittent fasting myself.
2. Once A Week Fasting
One-week fasting is a trendy fast because it is easy to do. For this kind of fasting, you don’t eat for one day each week. Pick a day this week when you don’t want to eat and don’t eat anything for 24 hours. This is a good way for many newbies to start.
3. Alternate Day Fasting
Regarding different types of intermittent fasting, alternate-day fasting is likely the most intense. Once you start this type of fasting, you will lose a lot of weight immediately because you will cut your calories in half. People who need to lose weight can do this way of fasting, but it won’t work for them in the long term.
4. One Meal Per Day Fasting
The 16:8 diet goes even further by eating only one meal a day. Your daily meal count has been reduced to one, but you still eat daily. You’re getting all the energy you need for the day in this meal. That means the meal you eat will be very big, and it will take some time to get used to this way of fasting. This is only good for some people who are just starting.
Why Intermittent Fasting Works
When you do intermittent fasting, your body goes into a fasting state 8 to 12 hours after you eat. When it’s in this state, it burns fat more quickly. Also, human growth hormone levels go up to burn fat and build muscle, while insulin levels decrease to make it easier for the body to reach its fat stores. In the same way, cells in the body can heal themselves more efficiently when the body is hungry.
Related: How To Create A Balanced Diet For Weight Loss
Benefits Of Intermittent Fasting
1. Reduces Decision Fatigue
One thing I like about this way of eating is knowing exactly when to eat and when not to. Knowing this makes it less likely that I will make my eating habits too complicated, making me tired of making choices and making me eat worse.
2. Increases Energy
Instead of using food for short-term energy boosts that usually end in a blood sugar crash, your body will burn fat instead. It will then use your extra fat as fuel to give you more steady energy. This not only makes you feel more energetic, but it also helps you lose fat.
3. Weight Loss
This is likely the main reason people start thinking about intermittent fasting. People who fast in the morning can burn fat instead of breakfast, which is typically used as fuel. Their bodies burn the fat they have stored.
4. Muscle Gain
Human growth hormone (HGH) levels rise during fasting, which helps build muscle. Losing fat and building strength simultaneously is the best way to get a healthy body.
5. Increases Cognitive Function
When you start intermittent fasting, you’ll find that you can think more clearly and precisely. Studies have shown that if you fast, your brain’s BDNF level goes up.
Intermittent Fasting For Women
When women fast, their bodies send hunger messages to their brains, much more potent than when men fast. This makes it a lot easier for guys to fast than for women. Because of the reproductive system, the hunger signs are more significant.
When you don’t eat for a while, your body will send vital signs to your brain telling you to eat. If you don’t notice these signs, your body will lower your ability to reproduce by not making as many eggs. That’s why you shouldn’t try irregular fasting if you want to get pregnant.
This will make it less likely for you to get pregnant. If your body skips your period, that’s another sign that you are fasting too much. If you want to fast for 16 hours, start with 10 hours and work your way up. Check your period often to make sure it comes at the right time.
Conclusion
The so-called diets are less fun than intermittent fasting as a way to lose weight and live a healthy life. What you eat is up to you, and you might be surprised at how quickly you get used to the new times for your meals. Intermittent fasting can be very effective and may be the smart eating plan you didn’t know you were missing. It works best when used over a long period.
