Intermittent Fasting Diet
Intermittent fasting is the most recent trend that people are researching & actually practicing for effective weight loss & amazing lifestyle. A lot of researchers have concluded that
fasting benefit those who practice it both psychologically & physically. Also given these benefits, it is safe to conclude that fasting can help you be healthy & actually live longer.
Intermittent fasting is perfect for you if you feel identified with any of the following points:
- You have tried several diets, but you have ended up quitting after a while because you felt that they interfered with your day to day and complicated your life
- You get up without hunger and you like to have just a coffee, and you're fed up with the fact that “breakfast is the most important meal of the day”
- You travel frequently and like to thoroughly experience the gastronomy of the countries you visit, but you do not want to go home with a few extra kilos
- You are tired of miracle diets that promise to lose 7 kilos in 7 days, and what you want is a long-term solution to have a good body the rest of your life
- You are interested in the world of nutrition and health, and you want to know more about fasting and its properties
- Breakfast makes you sleepy, eat what you eat.
- You want to keep your ideal weight, but you do not have time or do not like to have to cook every day or go loaded with prepared food everywhere
Intermittent fasting is not for you if:
- You are under 18 years old
- Suffering from obesity, diabetes or some other chronic disease
- You are pregnant
Intermittent Fasting Benefits
APART FROM HELPING YOU LOSE weight, intermittent fasting has a truckload health benefits which are mentioned below:
Intermittent Fasting can help you live longer
Research is still being conducted to back up claims that this fasting method can extend our life, but there has been sufficient amount of research to strongly suggest its possibility – albeit it within animals.
The studies on human beings have not been completed sufficiently to make any claims or guarantees, but the science behind the intermittent fasting process would suggest that intermittent fasting activates the life extending mechanisms during our fast days. This is just amazing.
Intermittent fasting is simple to follow
Many of you may be thinking about the above statement. Here’s the logic. Not worrying about breakfast, lunch or plan a dinner can be quite amazing! When we are on a diet, we are extremely conscious about what we eat. Eliminating some or all of our meals once or twice per week reduces the need to plan, purchase & prepare – thus reducing stress, time & costs.
Intermittent Fasting also helps to reduce inflammation & oxidative stress in the body
Do you know that as we breathe, our bodies produce free radicals? A decent & healthy level is fine, as they stimulate repair, but when our body produces more than it should, it may cause damage to our cells – this is called oxidative stress. It is one of the factors for aging, wrinkles, greying hair & also arthritis.
A lot of studies have concluded that the resistance of our body to oxidative stress may be improved by intermittent fasting. Oxidative stress is a process that eventually leads to destruction of important molecules in the body through reactions with other unstable molecules such as free radicals. Also, there are more facts & evidences showing that intermittent fasting can help fight inflammation, which is a common cause of many chronic diseases.
Intermittent Fasting is excellent for your Brain’s Health
Intermittent fasting improves processes known to be very important for our brain health. This includes reduced oxidative stress, reduced inflammation & also a reduction in blood sugar levels & insulin resistance. It also eventually increases the levels of brain-driven neurotrophic factor, a brain hormone whose deficiency is linked to depression & other similar problems of the brain.
Intermittent Fasting is better & easier to follow than Dieting
A lot of people fail a diet plan because of wrong food choices, even more fail by falling off the wagon. Diets can be hard & also stressful. Intermittent fasting is a clear winner here because it addresses behavioral change & not just a nutritional problem. Many incorporate into their day to day life long term. It allows flexibility & freedom and also a simple to follow, proven method.
Intermittent Fasting Leads to Cellular Repair Processes
Fasting also leads to autophagy, which is a cellular process for removal of waste. This entails cells breaking down & also metabolizing dysfunctional, broken proteins, which build up in cells with the passage of time. During this process, your body builds protection against several diseases like Alzheimer’s disease & also cancer.
Intermittent Fasting is easy & uncomplicated
While positive food choices are encouraged, fasting is the key factor in health benefits & weight loss within the 5:2. There are no sophisticated food schedules or plans, no super secret ingredients or maybe expensive supplements – just an easy to follow system that can be adapted by anyone to work anytime, anywhere, with extraordinary results.
Intermittent Fasting Results in 2 Weeks and Helps You Lose Weight
They say that “the end justifies the means” and even more if it is about losing weight.Currently, there are unusual but innovative techniques to lose some annoying kilos.
Today we will talk about intermittent fasting, one of those techniques that adds adepts day after day.
The technique helps reduce caloric intake for short periods of time, which involves regular short-term fasting.
Another advantage of the method of intermittent fasting is that it allows controlling certain hormones linked to weight control.
The main reason why intermittent fasting is highly effective in weight loss is that during the same you decrease the amount of calories you eat.
Whichever method of fasting you choose, involves restricting meals for different periods of time, which means that you will consume fewer calories than you usually eat.
The technique can be tremendously effective if you do not compensate for abstinence by drastically increasing your dietary intake during feeding periods.
That is, you will not do much if you fast, only to then eat in one sitting at the table the calories of the whole day.
Some 2014 studies showed that intermittent fasting can be effective in the short and medium term.
The results showed a reduction of between 3 and 8% of body fat in periods of 3 to 24 weeks. Other results reported a reduction of between 4 and 7% of the waist, thanks to the loss of fat located in the abdomen.
Importance at the hormonal level
The accumulated body fat in the form of adipose tissue is the way the human body stores energy. When you decrease your food intake, your body looks for ways to use these energy reserves to keep functioning normally.
In abstinence, the change is so abrupt that it modifies the activity of the nervous system and of some hormones crucial for weight loss. Metabolic changes in the human body when fasting impact the following hormones:
- Human growth hormone (HGH): Fasting intermittently could increase the levels of growth hormone by 5 to 6 times, which not only helps fat loss, but also increases muscle mass.
- Insulin: This hormone produced by the pancreas is responsible for regulating the levels of glucose in the blood. Eating increases insulin levels and, on the contrary, fasting significantly reduces the production of the hormone. Low insulin is essential for the burning of fats.
- Norepinephrine : This hormone is sent by the nervous system to the fat cells to turn them into fatty acids that can be burned to give energy to the body.
It is important to clarify that intermittent fasting should not be used as a long-term solution, but rather as an ignition spark for a metabolic increase that helps burn fat.
Studies have shown that a fast of 2 days can increase the metabolism between 3.6 and 14%. However, prolonging periods of fasting can cause a counterproductive effect, decreasing the metabolic rate.
How to apply intermittent fasting?
The most popular methods for intermittent fasting are:
1. Eat / stop / eat
The method consists in fasting 24 hours a couple of times a week. An example would be to not eat between a day's breakfast and the next day's.
2. Method 16/8
This method consists in maintaining abstinence for 16 consecutive hours, making 2 (and even 3) moderate meals throughout the remaining 8-hour period.
For example, one night you have dinner at 8 PM and you stop eating until 12 noon the next day.
3. Diet 5: 2
Here you must control the calorie intake to 500 or 600 for 2 days a week, and the remaining 5 days eat normally but healthily.
Remember that it is important not to compensate the balance of the meals with an excessive banquet, since the idea is not that you advance one step to back two.
Intermittent Fasting Bodybuilding
1. Keep the muscle
One of the main problems of most diets is that the body not only burns fat, but in the process part of the muscle mass is also lost.
It has been found that intermittent caloric deprivation is just as effective in losing fat as calorie deprivation in a timely manner.
However, in fasting the loss of muscle mass is significantly lower than in a continuous diet.
In the continuous diets the loss of weight can come up in 25% of the muscular mass, whereas in the fasting regimes it can be only in the order of 10% of the musculature.
2. Achieving a healthy lifestyle
The “ideal diet” is one that can be maintained in the long term. One of the greatest advantages of intermittent fasting is its simplicity, since it does not require strict controls on food, recipes, calories and other food variables.
Intermittent fasting can be accomplished with something as simple as eating 2 meals a day instead of 3, or eating less food a couple of times a week, as established by the method that is being implemented.
It is precisely this simplicity that makes it much easier to perform intermittent fasting for long periods of time, helping in this way to achieve a long-term healthy lifestyle.
In this way, a good body weight can also be maintained and the benefits for integral health will be for a longer time.
If you want to lose some kilos with intermittent fasting you should consider some points like:
Although there is a significant decrease in the amount of calories ingested during periods of fasting, it is important that during the meal window do not eat all the calories you did not eat when fasting, because you will have better results if the withdrawal regime is accompanied by moderate control in the diet.
2. Food quality:
You will have better results in the implementation of any of the intermittent fasting methods if you take care of the quality of the food you eat in the course of the food window. Eating whole and healthy foods and avoiding junk or high carb foods will help you meet your weight loss goals.
Just as you do not gain weight overnight, with intermittent fasting you will not immediately lose a significant amount of fat either. As with any diet, it is important to be consistent in the implementation of intermittent fasting for a sufficiently long period of time, until you obtain the desired results.
You must understand that your body may take a while to adapt to the new style of food, so you must be patient and continue with the method until obtaining results.
You will have better results if you also perform some physical activity, as this will accelerate the burning of fat, favoring the increase of lean muscle mass.
Likewise, although in principle fasting does not require caloric control, if you feel stuck in losing weight, a calorie count could help to give continuity to the process.
Finally, although the implementation of intermittent fasting is not possible in all people, for those who practice it is a simple and beneficial way to lose weight, in which a low caloric intake is combined with hormonal benefits.
The best method of intermittent fasting will be the one that best suits your lifestyle, basically because it will be the one that can last over time.