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Intermittent Fasting to A Healthy Weight Lost
Intermittent fasting is an interesting and effective approach to weight loss that involves periods of normal eating followed by shorter periods of fasting. Your approach to Intermittent fasting can be as simple as skipping one meal or extending the time between two meals to fasting for one day followed by a single day of eating followed by another one or two day fast.
More recently, during the 1930s Cornell University nutritionist Clive McCay discovered that rats subjected to a severely calorie restricted diet (similar to fasting) lived much longer and healthier (and leaner) lives when compared with rats that ate at will. Even more recent studies draw a direct correlation between restricted diets and periods of fasting which reduce body fat, reduce inflammation and chronic disease and promote longer life.
Fasting And Weight LosT
Intermittent fasting with the specific goal of weight loss is relatively new and there are a variety of combinations of eating to fasting periods, each with its own unique benefits. The effectiveness of each combination differs by individual and it is important to determine which one is best for you based on your personal health and fitness goals.
Here are several examples:
Alternate Day Fasting
This simple approach involves one day of fasting followed by one day (12 waking hours) of eating whenever you are hungry, then repeat. This method has been shown to promote weight loss and lower blood cholesterol but may be difficult to follow.
This method has predetermined “normal” days of a healthy diet followed by set “fasting” days of strictly restricted calories. You may eat on your fasting days but only 10-20% of your normal daily intake. One popular example of this approach is the 5:2 Diet, 5 days ON and 2 days OFF. This approach can reduce body fat while maintaining lean muscle mass and may be the best option for a hard training athlete who needs calories for energy and lean proteins to repair and build muscle. Ideally your OFF days (restricted calories) should coincide with your rest or recovery days.
Time Restricted Feeding
This approach involves only eating calories during a small portion of each day and fasting for the rest of the day. Start with the simplest daily fasting interval of 12 and 12, shown as 12:12, 12 hours fasting and 12 feeding (eating). Gradually increase the fasting times and eventually work your way up to a 16:8 ratio. Time restricted feeding works well with your daily work and sleep schedule and promotes healthy metabolic function, weight loss, and insulin sensitivity.
Benefits Of Intermittent Fasting
Aside from losing weight, intermittent fasting provides additional health benefits including:
5 Advantages Of Intermittent Fasting
Intermittent fasting has several advantages over other approaches to weight loss.
Here are five:
You don't need to go hungry. You will be eating your daily calories in a window of several hours, making it more difficult to overeat when compared to a traditional grazing approach. If you are fasting, you are not worrying about whether a snack is okay or not. Fasting is not eating and when you break the fast, you eat if you are hungry.
Your body doesn't hold on to its fat stores. Most diets are necessarily restrictive. Your body is permanently deprived of food and reacts as if going into starvation mode. Your body hangs on to all your fat stores and slows down your metabolism, the opposite of what you want. When you can eat to satisfaction as is the case on a fasting diet, your body responds by releasing body fat.
A fasting diet adapts to you. Instead of trying to find exactly the right number calories or grams of carbs or fats at 6 am or 10 pm, you fit your daily fast into your life and goals. Many who are successful with fasting find a 16 hour fast from evening until the next day at lunch time works well. Others prefer a 24 hour cycle. All of these are possible and have different advantages. Fasting becomes a lifestyle rather than a diet.
Is Intermittent Fasting For You?
Mindset is a big part of intermittent fasting. If you are constantly thinking about and craving food during your fasting periods and it is making you irritable, then fasting may not be for you.
Risks Of Fasting - There are some risks involved with intermittent fasting including:
5 Tips To Help Get Started Intermittent Fasting
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