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Intermittent fasting

Intermittent means abstinence or deliberately refraining from eating for a period of time. Intermittent fasting has become a popular way of losing weight in recent times. It is one of the oldest ways to control weight. Intermittent fasting gives a clear schedule of eating  and no eating time. This method  of losing weight helps in reducing risk factors to diseases like cardiovascular disease, lowering of cholesterol and diabetes(source).

When we eat , some of the food we eat is stored away as fat.Some of this newly created fat is stored in the liver, and most of the fats are deposited in  other parts of the body.

So, two food energy storage systems exist in our bodies. Glycogen which is easier to access but with limited storage space,  and the other which is not easy to access but has almost unlimited storage space called body fats.

The process goes in reverse when we stop eating. Insulin levels drop, giving the body signals to start burning stored energy because no new energy is coming through food. Blood glucose falls, so the body must now access glucose from its store to burn for energy. After some hours the body will start breaking down stored body fats to burn as energy. If you want to know more about Chaga tea on weight loss click.

 

You can achieve your goal of weight loss through intermittent fasting through this process of allowing your body to burn stored energy.  These are some of the methods of intermittent fasting. T flatten your stomach, you can try  Okinawa flat belly tonic to burn out your belly fat.

    1.16/8 hour method

This method requires you to fast for sixteen hours and eat for the rest of eight hours.

In this method, you can choose whichever style is suitable for you. You can choose to eat only once a day or twice . Depending on what suit you best, Yo can skip breakfast and fast from noon to 8 p.m., or skip breakfast and lunch and eat brunch or,  you can stick to avoid eating late and stick to a 9 a.m. to 5 p.m. eating plan and fast for the rest of the days.

 

Studies have shown that time-restricted eating habits such as the 16/8 method can help to prevent hypertension and reduce the amount of food consumed, leading to weight loss  (Source).

Studies also indicate that when intermittent fasting is done along with resistance exercise, the 16/8 method helped reduce fat mass and maintain muscle mass and lower cholesterol in participants when compared to the placebo group that does not do resistant exercise ( Source).

It must be noted that this method is effective if you do not drink sweet drinks and eat too many snacks or junk food during your 8-hour period of eating.

During the period of eating, you have to ensure you eat a balanced diet of fruits, vegetables, protein, whole grains, and healthy fats to optimize the effects and health benefits of the diet.

  1.   19 to 5 method.

This method involves and requires fasting for 19 hours and an eating period of 5 hours. This could mean that you eat just once a day or you eat two small meals in the five-hour window. Since the fasting hour is longer it is advised to start easy and slow until your body gets used to it.

  1. Eat Stop Eat

If you can, you can adopt an unconventional approach to intermittent fasting popularized by Brad Pilon, author of the book “Eat Stop Eat.”

This intermittent fasting plan requires fasting one or two non-consecutive days per week . You do not eat for a 24-hour period.

On the remaining days of the week, you can eat, but it’s advisable to eat a balanced diet and avoid overeating. While fasting you can detox your body from unwanted toxins with organic detox.

The method can assist you to lose weight. Fasting 24-hour requires willpower if you have the willpower.  This method will cause your system to burn more fats as energy thereby reducing belly fats, the intake of calories and eventually lead to weight reduction.

However more studies are needed in this method to know the detailed health benefits of the method with regards to weight loss.

 

  1. The 5:2 method

The 5:2 methods require that you eat five days per week eating as you would normally eat with no restriction on calories intake. 

After five days of eating with no restriction on calories ,you reduce your calorie intake to one-quarter per day of your daily needs. However  be mindful of what you eat in these five days.

If you eat 3,000 calories per day, , you then need to consume 750 calories of food per day for  two days a week.

 

StudIes  have indicated that the 5:2 method is as  effective as  the 16/8 method  for both weight loss and in the prevention of metabolic diseases like heart disease diabetes and lowering of blood pressure levels( Source). No sugary or saltry food is recommended.

   

5. Alternate-day fasting method

Alternate-day fasting is an intermittent fasting method that requires you to fast  every other day while you eat whatever you want on the non-fasting days.

Some variety talks of  a “modified” fasting system that involves eating some  calories on fasting days. However, other versions do not endorse  eating any calories  on your fasting days. 

 

Alternate-day fasting has proven weight loss benefits.

Study conducted shows that participants who consumed 35% less calories ,lose about 7 pounds ( about 3.5 kg) after alternating between 36 hours of fasting and 12 hours of unlimited eating for 4 weeks (source).

 

If you are new to fasting , It is advisable to take it slowly and consult with a doctor as extreme fasting may be dangerous for your health.It can also lead to overeating after the fast. Avoid eating sultry and sugary food.

 

  1. Warrior diet

The Warrior  intermittent fasting plan is an eating style of ancient warriors.

 This plan is more restrictive than the 16:8 method but less restrictive than the Eat Fast Eat method.

 

It involves eating very little for 20 hours during the day, and then eating as much food as desired throughout a 4-hour window at night.

The Warrior Diet requires that you consume little amounts of dairy products if any, boiled eggs, and raw fruits and vegetables, as well as non-calorie fluids during the 20-hour fast period.

After this 20-hour fast,you can eat anything you want for a 4-hour period, but  natural unprocessed, healthy, non sugary and organic foods are advised.

 

Other Benefits of Fasting

 Studies indicates  that fasting can lead to 

Delay aging 

 prevent diabetes,

Slow tumor progression 

Increase fat burning

Lower blood sugar levels          (Source).

     How to succeed with an intermittent fasting 

To succeed with intermittent fasting  you need to:

 

Patience. Be patient to an intermittent fasting. Try to be patient and be consistent with your meal time plan, and you will see results.

Do incorporate exercise ,Strength training or cardio. This is important if you want to burn and lose weight,  belly  and  body fat.

 

Eat whole grain food. The foods you eat must be whole grain food and not processed packed food.

 

Less Calories. . Take less calories during the non-fasting periods,  and do not overeat  to compensate for fasting periods. Unnecessary fixation on food can result during the period of eating. It is important to consciously eat less during the period of no fasting

Consistency.: Be  consistent with the  method, you need to stick and  make it a lifestyle  for an extended period if you want it to succeed.

Calorie counting is not necessary with intermittent fasting.but , if your weight stagnates, calorie counting can become important.

Eat low carb diet

  When to avoid intermittent fasting

People going through  intensive health care that require intake of food. 

 Nursing mothers, 

People with eating disorders that involve unhealthy self-restriction (anorexia or bulimia nervosa) ,

Diabetes patients or patients suffering from high blood sugar. 

People with low blood pressure and people who are taking certain medications.

 

How intermittent fasting affects your hormones. Side effects of intermittent fasting.

Intermittent fasting may help you lose weight,though it can affect your hormones also.

 

That’s because body fat is the body’s way of storing energy 

When you don’t eat , your body will start using your stored fats as energy.

 

Examples include changes in nervous system activity, as well as  changes in the levels of  hormones.

 

Changes that occur , metabolic changes that occur when you fast( Source, ):

 

Insulin. Insulin levels increase when you eat, and when you fast, they decrease dramatically. Lower levels of insulin facilitate fat burning.

 Your nervous system sends norepinephrine to your fat cells, making them break down body fat into free fatty acids that can be burned for energy.

Despite what some proponents of consuming 3–6 meals per day claim, short-term fasting may increase fat burning.

More research is still needed to determine the long-term impact of intermittent fasting.

Intermittent fasting helps you reduce your intake of  calories and by so doing help you to lose weight

Intermittent fasting is a useful weight-loss tool in modern times and its benefits are beyond just weight loss.

 

 It helps our metabolic health, and it may even help reduce the risk of cardiovascular disease ,maintain muscle mass, and reduce diabetes risk(Source).

Although this is rare, a long period of   fasting for more than two weeks is not encouraged because of the high risk of refeeding syndrome, an unhealthy shift in fluids and nutrients that can occur when you start eating food again after a long fasting period.

Conclusion

Intermittent fasting has different methods and has its health benefits, advantages, and disadvantages. It will be better to do it in moderation if you are new and indulge in the method that best suits your body. Also, consult your doctor to determine which  method is best for you

. You can restrict your timing from 6pm to 10am  and eat from that time  till  6pm and stop eating  till 10am the next day morning as a start when you are just starting . You can use the fasting fuel to complement your fasting when starting. The restriction on the hour to eat will assist you to lose weight and also help you to lower blood pressure, reduce hypertension, and blood sugar levels and keep you trimmed (source)

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