Intermittent Fasting Help Weight Loss?
fasting aka IF is one of the hottest nutrition concepts right
now. Basically it's an eating regimen which alternates between
periods of fasting and advocates lengthy intervals of food deprivation
in order to lose weight but at the same time allowing water intake
or low-calorie drink consumption in between. The idea of "starving"
yourself with IF sounds crazy because according to conventional
wisdom, you should eat small meals frequently to burn fat and
lose weight and starvation mode or survival mode is not effective
for weight loss. Starvation mode usually consists of a drastic
caloric restriction which has been shown to yield several side
effects like mood swings, intense food cravings, rebound overeating,
slow metabolism, extreme fatigue/weakness and ultimately more
weight gain. But intermittent fasting is not the same as starvation
mode although it does have a few similarities like lengthy periods
are a few differences:
Fasting - There are several types of intermittent fasting
and those which include skipping breakfast but what is more
important is the lengthy intervals without food intake. Here
is an example of practicing IF. Have a healthy breakfast say
at 7h AM and eat your dinner at 19h PM. That's a 12 hour fasting.
You can sip water or have low-calorie drinks in between like
green tea, black coffee. Then go to sleep at 23h PM and wake
up at 7h AM. Sleeping is considered fasting to a certain extent.
Skip breakfast. Have a healthy lunch at noon. That's a 17 hour
fasting since your last meal which was dinner. Intermittent
means occuring at irregular intervals and this is what it's
all about, there is no fixed pattern. IF can be done everyday
or every other day. Here are a few strategies:
Alternate Day Fasting(ADF) - One day on and one day off eating
Skipping Meals - This approach consists of a random skipping
of meals during the week, for example on some days, you can
have breakfast dinner, other days, breakfast lunch or lunch
Eat Stop Eat - 24 hour fast once or twice per week, more than
24 hour fasting is usually not healthy and not recommended.
important to emphasize that adhering to the IF program doesn't
mean you should have poor quality meals devoid of nutrition.
On the contrary, you should eat healthy nutrient-dense satiating
meals. Two meals per day with IF is usually quite common.
about weight loss benefits? According to research, intermittent
fasting does not slow down your metabolic rate as many tend
to believe, it can actually do the reverse due to the fact that
it triggers the release of hormones like epinephrine and norepinephrine
which are your adrenaline hormones. By increasing your metabolic
rate, IF will torch fat and can definitely help you in your
quest to lose weight.
are other good news. Researchers have discovered that intermittent
fasting promotes longevity and slows aging and offers several
health benefits like lowering triglycerides and bad cholesterol
levels(LDL), preventing cardiovascular diseases, diabetes and
Mode - Starving yourself usually consists of poor nutrition
and severe caloric restriction. Here is a typical starvation
diet. Have a cup of tea for breakfast at 7h AM, eat a few pieces
of lettuce for lunch at NOON and eat one piece of fruit for
dinner at 19h PM. This is really poor nutrition and this is
actual STARVING. By following this type of eating pattern day
in day out, you'll be drastically lacking valuable nutrients
needed for optimal bodily functions making you prone to various
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