It sounds awful doesn’t it? Intermittent Fasting…...grim. For some this is the key to their fat loss success. How does it work?
There are many fasting programmes, the two most used are the 5:2 and the 16/8. The 5:2 is fasting for two separate 24hr periods in one week. The 16/8 is fasting for 16hrs a day and having an 8hr food window, essentially skipping one meal everyday.
How does it work and what are the effects, good and bad? Intermittent fasting can reprogramme your body and mind to only expect food at certain times of day, rather than tricking you in to a false hunger infused binge brought about by boredom. We do not need to eat all day, every day to go about our lives. It would actually take at least 84hrs of fasting to have a detrimental effect on glucose levels. To reach fat loss goals, exercise will always play a key role. Exercising during a fasting phase may sound impractical but its very beneficial. The calories you burnt are taken from the storage of fat cells, helping to maintain a deficit. Eating post work out sends all the glycogen straight to the muscle, this helps with recovery. By exercising regularly and following a fasting programme, our bodies store and use the food we eat, more effectively. Studies have also shown after the initial 48hr period cognitive performance is enhanced and there are improvements to low mood and sleep patterns. After these two days, the body slows down the production of the hormone ghrelin. The ghrelin hormone is what lets us know we are hungry. Its good for the pocket too! Your food bill will no doubt decrease.
Now the down side, firstly you really do need to have an iron will to pull this off. Anyone thinking they can go from having a very poor diet and no exercise to just not eating for long periods, will be disappointed. Intermittent fasting should only be chosen as a weight loss toll by people who eat nutritious, low starch and no sugar foods. I would also not recommend it to anyone brand new to exercise. An understanding of your own body is key, the food eaten must be rich in the right nutrients to keep you going. People with health issues should not consider fasting especially if they have issues with blood sugar regulation. I would also not recommend this during pregnancy, chronic stress, sleep issues, or recovering from any form of eating disorder. Intermittent fasting can reduce the levels of Triglyceride in the body which helps to reduce the risk of heart disease. For women the results of this type of programme are reduced. Men benefit far more from fasting and can still effectively train for muscle. A women can expect a negative effect on libido, hormones, skin condition and even fertility.
In conclusion, the decision to start intermittent fasting should be taken very seriously. All aspects should be considered before committing. Ask for advice from your doctor or fitness professional. If you do think this is something you could benefit from please take my advice. Keep hydrated, use zero calorie drinks if you struggle with the first few fast phases and stay busy! If you find its not quite having the desired effect but you don't want to give up, try adjusting the times, portion sizes, calorie goal and really think about the must have nutrients to include in your diet. Document your progress on a monthly basis, take photos, measure yourself, use calipers for body fat percentage and step on the scale (if you must!).
Great article, resonated with me from start to finish.
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Posted by: Helen | June 11, 2018 at 12:13 PM
this is very great and good blog.. excellent content. Thanks.
Posted by: how to lose weight fast | July 13, 2018 at 01:54 PM
Diet plays a major role in losing weight other than that burning calories with the help of sit stand desk while working can be a good option.
Posted by: Tracy Wysor | September 26, 2018 at 11:14 AM
Intermittent Fasting Helps You Reduce Calories and Lose Weight. The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories. ... In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks.
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Posted by: Tikkay Khan | December 11, 2018 at 05:08 AM
Intermittent fasting has captured the imagination of the people who are hell-bent on losiIng fat really fast. IF also boasts of many benefits, but is it for everyone? That is the question answered here with great clarity.
Posted by: Indian Workouts | February 21, 2019 at 12:22 PM
NIce article. I have used intermittent fasting to avoid late night snacking. It's about behavior.
Posted by: Frank T Furio CRNA | March 15, 2019 at 01:42 AM
Great information,fasting as a way of loosing weight to keep fit and be healthy.
Posted by: Gladys | June 10, 2019 at 02:16 PM
Important Information.Thanks
Posted by: Nahashon | July 08, 2019 at 08:15 AM