In recent years, a strategy for controlling and losing weight has been developed among people called intermittent fasting.
What do you know about Intermediate Fasting?
In the following you will read more about “Intermittent fasting for weight loss.”
What is Intermittent Fasting?
Many people say that this strategy has been useful for weight loss. People who follow fasting for short periods of time, consume fewer calories and lower calorie intake leads to weight loss.
Intermittent Fasting is a pattern and weight loss strategy in which:
There are regular and short periods of fasting or short and regular periods are observed during which the person observes a sequence of no consumption and minimal food consumption.
Intermittent effects of fasting on the body
- weight loss
- Hormonal changes and metabolic changes:
As your calorie intake decreases, your body begins to consume adipose tissue to produce calories or energy. Your body must act in a way that provides the energy you need during fasting times.
- Noradrenaline or Nor-epinephrine:
The cells of the nervous system (sympathetic system) send a hormone called noradrenaline or norepinephrine to your fat cells to break them down. Burning adipose tissue is associated with the release of fatty acids into the bloodstream, which are used to provide energy to your body cells.
Blood insulin levels drop significantly during fasting, and in fact lowering blood insulin levels helps a lot in catabolizing or breaking down and consuming fat in the body.
It is for the above reasons that adipose tissue burns more than before.
- Changes in human growth hormone or HGH:
During fasting, the blood level of this hormone increases five times. In the past, it was said that this hormone, by increasing it, facilitates the burning of fats but doctors today believe that growth hormone causes the brain to store more energy and therefore makes weight loss difficult.
These are just some of the goal setting shareware that you can use.
What type of internet fasting should we choose?
It should be noted that further research and studies are still necessary to follow the effects of Intermittent Fasting.
- Alternate day fasting:
Which lasts three to twelve weeks, just as much as Whole day fasting, which lasts twelve to twenty-four weeks, has been effective in weight loss and in addition to reducing the number of weight, has also reduced fat mass.
So in short, observing intermittent fasting or short fasts is associated with a set of changes in the body that increase fat catabolism. The only factor that reduces this process is an increase in human growth hormone or HGH.
- Intermittent fasting and weight loss:
Specific meals are eliminated in the various protocols of this strategy, and therefore lower calorie intake during this strategy will be the main and most important reason for weight loss. You should not overeat during the period that you are allowed to eat and the so-called eating period, you should observe low calorie intake in your meals.
Pay attention to the following valid statistics in the strategy of observing the correct intermittent fasting (valid study of year 2014)
During the three to twenty-four-week period of intermittent fasting, three to eight percent of body weight is lost.
The rate of weight loss during intermittent fasting: approximately 0.55-1.65 pounds per week
This amount is approximately equivalent to a weekly weight loss of about two hundred and fifty to seven hundred and fifty grams per week.
During intermittent fasting, the size of the abdomen will be reduced
Statistics show a reduction of about four to seven percent in belly size
Looking at the above statistics, we understand that intermittent fasting is a good way to lose weight.
Other benefits of Intermediate Fasting
The benefits of intermittent fasting will be more than the weight loss. With intermittent fasting, insulin resistance will be reduced and reduces the risk of symptoms and complications from insulin resistance such as type 2 diabetes
It also significantly reduces the risk of cardiovascular events
Studies show that there is not much difference between Intermittent Fasting and Continuous Calorie Restriction in terms of effectiveness in weight loss.
One of the benefits of this strategy is that you will not lose muscle mass in your weight loss diet, and it is interesting to know that the amount of weight loss in intermittent fasting and constant calorie restriction is the same, but in intermittent fasting muscle mass is maintained. in Continuous calorie restriction Twenty-five percent of your weight loss is due to muscle loss.
And in Internet Marketing, this figure will reach about ten percent or less
By following online fasting courses, you will get used to eating healthy foods.
Follow these tips to succeed in Internet Fasting
- Use quality food products.
- Calorie count should be considered and unplanned calorie consumption should not be done.
- Intermittent fasting continues
- Go through the course with patience and calmness and try to choose a protocol that is easier for you to follow and do than others.
- In these courses, be sure to do stretching exercises, doing strength training helps maintain your muscle mass.
A brief look at Intermitting Fasting methods
Intermittent fasting is the way in which not all meals are eaten at the same time, just like fasting, Instead, only a few calories are consumed and a small meal is consumed, and after this time, the whole meal is eaten.
Intermittent Fasting is effective in weight loss, ensuring the general health of the body, reducing complications and cardiovascular disorders and reducing the size of the abdomen.
Types of Intermittent Fasting
You will read about some of these Internet Fasting products below
- Twelve hours of complete fasting daily:
You should not eat anything for twelve hours a day.
According to studies, fasting for ten to sixteen hours has a great effect on the catabolism of fats and the reduction of fat mass in your body.
The hours you sleep are also counted as your total fasting hours. This method is suitable for intolerant people and beginners.
- Method 16/8:
If the previous method was not useful for you, now find a new method called 16/8
Sixteen hours a day, do not eat anything and in the remaining eight hours you can eat.
Sixteen hours of continuous fasting is suitable for men and fourteen hours of continuous fasting for women
For example, do not eat anything after eight o’clock until midnight the next day
This method is associated with controlling and reducing obesity, inflammation and liver disease
- Method 5/2:
Eat the standard amount of food five days a week, but limit your calorie intake on two specific days of the week.
Men consume 600 calories on each day of fasting and women five hundred calories on each day of fasting
Fasting days should not be consecutive and there should be at least one non-fast day between them.
This method is known as the method of rapid weight loss and slimming
Continuation of this diet reduces insulin resistance
- Fasting one day in between:
Do not consume solid food on the day of fasting or on the day of fasting, the energy intake limit of five hundred calories for women and six hundred calories for men should be observed.
This program is very useful for weight loss and maintaining cardiovascular health, and according to a study, there has been a weight loss of about five and a half kilograms in twelve weeks. this method of fasting every other day is not recommended at all for beginners or people with underlying diseases.
- Twenty-four hour fasting:
- Eat stop eat
From breakfast to breakfast the next day or from lunch to lunch the next day, nothing but water, tea and calorie-free drinks should not be consumed. You can eat any food in your meal.
This will help you limit your calorie intake, but may not help you establish a healthy eating habit.
Headaches, mood swings and fatigue are some of the challenges of this type of diet
- Do not eat meals if there is no appetite:
It is a very flexible method, you avoid eating a special meal if you do not have an appetite, so you only eat when you are hungry, this method is the simplest method of intermittent fasting.
- Warrior Fasting:
Eat light foods such as raw fruits and vegetables in twenty hours and eat whole foods in just four hours.
This method has many challenges, for example, a group of people are opposed to eating a heavy meal while sleeping.
If you have Internet Fasting, observe the following points
- Do not think about food during fasting
- Stay hydrated: Drink plenty of water and low-calorie drinks
- Count the calories consumed
- Choose saturated and bulky foods such as grapes, melons, corn and vegetables so you do not consume too many calories.
- Choose your meal full of spices and flavors
- Do not neglect the consumption of fiber, fruits and vegetables
Know the effects of fasting
Drowsiness, fatigue, feeling sick, headache and constipation, and Acquiring bad eating habits while fasting and overeating after the fasting day. There are complications for people with underlying diseases, so be sure to consult your doctor before attempting intermittent fasting.
People with heart and kidney problems may suffer from electrolyte imbalances with these diets, ie the balance of sodium and potassium and other minerals in their body is disturbed.
If you have diabetes, you should not use these methods without consulting your doctor.
Drinking water, black tea and coffee and low-calorie herbal drinks are allowed during fasting periods.