How Intermittent Fasting Can Help You Lose Weight-The Ultimate Beginner’s Guide

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Intermittent fasting is in the buzz for a long period of time, but I am going to tell you what is intermittent fasting and how will it help you lose weight.

So next question is what is intermittent fasting?

In really simple terms its basically restricting yourself from eating at certain times.

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

Intermittent fasting can be in different ways you can

  • Skip breakfast and just eat lunch & dinner
  • Skip lunch and just eat Breakfast and dinner
  • Skip dinner and just eat breakfast and dinner
  • Skip breakfast and lunch and just eat dinner

Hope you get my point it simply means you restrict you self from eating at certain period of the day.

You can restrict yourself in terms of time as well like

  • Don’t eat from 6 am to -12pm
  • Eat from 1pm-6pm

Other Popular methods

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

So you can choose which way you want to use Intermittent Fasting as per your life style.

To know the way I do it is then head over to this post Yavar Power’s Intermittent fasting

Have you ever tried it before?

“Yup, I have indeed tried intermittent fasting (IF).

For those who aren’t familiar with it, IF is a dietary approach that involves fasting during certain portions of the day (e.g. a daily 16 hour fasting period followed by an 8 hour eating window) or fasting during certain days of the week (e.g. 1 or 2 fasting days per week).

I experimented with it myself, when I saw Martin Berkhan (the guy whose LeanGains approach is most responsible for IF’s rise in popularity over the last decade) experimenting with it for the first time and reporting positive results.

I always do intermittent fasting specially if I am travelling.It’s the best way to restrict myself from eating a lot of food as I know how to eat but not how much to eat hah….

Also, if I am going out for dinner, I tend to skip my breakfast so I can save those calories and indulge them in dinner.The primary benefit of intermittent fasting in my opinion.

It can be absolutely fantastic from a diet adherence and sustainability standpoint (hunger control being a part of this as well). Especially if you’re the kind of person who hates eating 5-6 small meals/snacks every 2-3 hours and would prefer to have 2-4 big meals during the specific time period of the day when you actually WANT to be eating all/most of your daily calories.

So if that aspect of it appeals to you, or some other aspect of IF happens to suit your needs or preferences on some/all days, then by all means feel free to give it a try for that exact reason.

But if not, and you’re just wondering if intermittent fasting will – in and of itself – cause you to lose fat or build muscle better or faster than any other dietary approach would with all else being equal… then my answer is no.”

Do you recommend it?

For sure give it a try until you don’t try it how would you know ?

But again, intermittent fasting is not for everyone as for some people they would feel weak or have headache so in the beginning give it a try for a week and think come to the conclusion.

 

intermittent fasting tips

Is Intermittent Fasting the best way to lose weight

I’m going to answer this in a different way.

To lose weight you need to eat less than what your body burns .

That mean you need to be in a calorie deficit and Intermittent Fasting is one way to lose weight as you eat at limited times so you eat less food so you eat less calories so you are in a calorie deficit.

TO know more about losing weight read this article on How to lose weight

Now there are many ways to do Intermittent Fasting but again no hard and fast rule

Health Benefits of intermittent fasting

  • Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.
  • Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.
  • Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.
  • Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease.
  • Cancer: Animal studies suggest that intermittent fasting may prevent cancer.
  • Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease .
  • Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer.
  • Boosts weight loss
  • Increases energy
  • Promotes cellular repair and autophagy (when your body consumes defective tissue in order to produce new parts)
  • Reduces insulin resistance and protects against type 2 diabetes
  • Lowers bad cholesterol
  • Promotes longevity
  • Protects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s
  • Improves memory and boosts brain function
  • Makes cells more resilient

Intermittent-Fasting-Benefits

Conclusion

Intermittent fasting can be a great way to lose weight but again the fundamental of losing weight is to be in a calorie deficit.It doesn’t matter what ever diet you follow if you are in a calorie defict you will lose weight and if Intermittent fasting can help you be in a calorie deficit then this would be a great tool to lose fat


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