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Last week, while shopping for the week’s grocery in my local store, I ran into an old friend of mine. She was in great shape – the best I’ve ever seen her. I did not how surprised I was until she signaled that my mouth was open (lol, I was stunned). You might wonder why I was so surprised. She looked like she has lost over 40 pounds. The transformation was incredible. I couldn’t help but asked her what her secret was.
Intermittent fasting – she said
I wasn’t surprised by her answer. In recent years, intermittent fasting is one of the best ways for women (and men) to lose weight and maintain it. According to many studies, intermittent fasting has powerful effects on the body and the brain. Moreover, the gains of intermittent fasting are not limited to weight loss. When you go this route, you will not only lose weight but improve your health and even simplify your lifestyle.
Just in case you are wondering whether intermittent fasting works, the answer is yes. I told the story of my friend to show you that this works. If you are willing to lose weight with intermittent fasting, this article will show you everything you need to know about intermittent fasting and how you can leverage it to lose weight and improve your health.
The Beginner’s Guide To Intermittent Fasting.
What is Intermittent Fasting?
To make it simple to understand, intermittent fasting is a pattern of eating that cycles between periods of fasting and normal eating. Most people confuse intermittent fasting with starvation.
Please note that intermittent fasting is not starvation. Intermittent fasting simply means you have foods available, but you choose when to eat and when not to eat and in what amount. The most common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours two times every week.
Fasting does not start today. It is the oldest and most powerful dietary intervention imaginable. What makes intermittent fasting considerably for losing weight is that it allows you to get lean without going on a crazy diet or cutting your calories down to nothing.
In fact, this could be one of the most affordable ways to lose weight. In this article, you will learn everything you need to know about losing weight and improving your health with intermittent fasting.
How Does Intermittent Fasting Work?
Before I go into how intermittent fasting works, let me first explain the difference between the fed state and the fasted state.
Your body is in a state known as a fed state when it is digesting and absorbing the food you just ate. This state starts the moment you put the food into your mouth and lasts for about 3 to 5 hours. Your insulin level is usually high when you are in this state, making it hard for your body to burn fat.
When the fed state ends, your body goes into what is known as the post-absorptive state. This state simply means that your body is no longer processing the meal you ate. This state lasts between 8 and 12 hours after your last meal.
It is during this period that your body enters a fasted state. Your insulin level is low in the fasted state, thus burning fat becomes easier and faster. Your body will even burn fats that are inaccessible during a fed state when you are in the fasted state.
Intermittent fasting allows you to enter the fasted state and increase your fat-burning process. For this to work, you will need to choose an intermittent fasting method that fits your lifestyle. There are 3 popular intermittent fasting methods from which you can choose.
Intermittent Fasting Methods:
3 top intermittent fasting methods
1. The 16/8 Method
This method is also referred to as “Leangains protocol.” When you choose it, you will have to skip breakfast and restrict your daily eating period to just hours. For instance, you can only eat from 1 – 9 p.m. You will need to fast 16 hours after the 8-hours eating period.
Eat-Stop-Eat simply means you fast for 24 hours once or two times a week. For example, You can avoid eating dinner from Friday until dinner on Saturday.
3. The 5:2 Diet
This method is also very popular. When you choose it, you will need to consume only 500-600 calories on two non-consecutive days of the week. However, for the other 5 days, you are expected to eat normally.
What Happens When You Go On Intermittent Fasting
When you embark on intermittent fasting, you significantly increase your body’s production of Human Growth Hormone (HGH), which means you will burn more fats and gain muscle.
It does not stop there, your insulin sensitivity also improves, and levels of insulin will dramatically drop, allowing your body to burn fat that appears inaccessible.
Cellular repair also occurs during this state, and there are changes in the function of genes related to longevity and protection against disease.
Without a doubt, intermittent fasting is one of the best and very healthy ways to lose weight. It is also very economical, which means you don’t need to spend unnecessarily on buying diets.
Remember that you need to add exercise to your routine. Finally, if you are pregnant or have any medical condition, make sure you consult your doctor before you start intermittent fasting.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.