Would you like to hear about an effective and easy to follow weight loss program? If the answer is yes, intermittent fasting may be what you are looking for. As a matter of fact, intermittent fasting is not really a diet plan. It is a new pattern for eating which produces healthy results just like a diet. Simply put, intermittent fasting divides the day into two parts: Feeding time and fasting time. It doesn’t say what to eat or not to eat or how much you should eat. As long as you stick to the feeding and fasting schedule you are doing fine.
Intermittent fasting can be done by anyone who wants to lose weight or keep themselves healthy. It is easy to follow as you don’t need to change what you eat. During the fasting period you can drink water, tea, herbal tea or coffee. No sugar, milk or sweeteners are allowed.
Here is 3 different ways to do intermittent fasting.
1. 16/8 method:
The 16/8 method involves a fasting period each day for 16 hours and a feeding period for 8 hours. You can eat 3 or even more meals in the 8 hour period.
Assuming you finished your dinner at 20:00 pm and then ate nothing until 12:00 pm the next day means you spent the last 16 hours fasting. During this period, you can always drink water and non calorie drinks to supress the hunger.
This method is considered to be one of the most natural ways to do intermittent fasting.
2. 5/2 diet:
The 5/2 diet requires you to eat as usual for 5 days and eat only 500-600 calories on two days of the week. It is recommended that women eat 500 calories and men 600 calories on fasting days.
For example you can select tuesday and friday to be your fasting days and eat only two small portions on those days.
3. Eat-Stop-Eat method:
Eat-Stop-Eat involves one or two days of fasting for 24 hours. For example you can stop eating after dinner and spend your day without eating until dinner the next day.
Just like the previous methods you can drink water and non calorie drinks during fasting.
What are the health benefits of Intermittent Fasting?
1. Encourages weight loss
Intermittent fasting is an effective and healthy way to lose weight. Its effectiveness is backed up by science as well. Intermittent fasting makes you eat fewer meals. It also enhances hormone function to facilitate weight loss.
The human body is quite good at adapting to changes. When you practice intermittent fasting for a certain period of time your body learns to use stored fats instead of carbonhydrates. Give yourself a few weeks for your body to relearn how to run on fat. Fasting will get much easier after the adaptation period.
2. Balances hormones
During fasting period insulin levels drop and human growth hormone increases. Insulin resistance also drops which in turn lowers the risk of diabetes and hearth diseases.
As you get used to eating less, the hunger hormone ghrelin will be balanced. This curbs the false hunger alarms during your adaptation to intermittent fasting. Your body will eventually reconnect with the feeling of true hunger.
3. Delays the aging effects
After the age of thirty the body enters a phase known as somatopause or age-related growth hormone deficiency. Somatopause leads to a reduction in body mass, bone mineral density as well as an increase in body fat especially in the abdominal area.
The researchers found out that after sixteen to twenty-four hours in a fasted state, our bodies release a massive surge of growth hormone. This hormonal change enables the body to burn fat and at the same time keep the muscle density intact.
In this way intermittent fasting can make you look much younger while improving your overall health.