Does Intermittent Fasting work? Let’s find out!
Are you struggling to lose weight? Going by the statistics, 45 million Americans diet each year; however, 80 -90 percent of them will regain lost weight and even more. The repeated cycle of weight loss and regain shows that it may be a little more complicated than you think.
Looking for a new solution to stay away from those extra calories backed by scientific proof? Your search comes to an end at intermittent fasting.
Before we talk about the benefits of intermittent fasting, first understand what it is!
Intermittent fasting, as the name suggests, refers to the pattern of eating where you don’t take food for a specified amount of time followed by breaking your fast and eating in a specified amount of time. A lot of people practice intermittent fasting even without realizing it. Are you thinking about how this is possible? Let’s clarify! Suppose you go without eating from 7 pm to 7 am, congrats you have completed a 12 hour fast.
New Facts About Weight Loss Trend –Intermittent Fasting
Intermittent fasting has become a hot topic. It’s an eating pattern where you have to switch between periods of eating and fasting. There are different types of intermittent fasting, like 16/8 or 5:2 methods. Every method is effective, but it can be challenging to know which one works best, depending on the individual. Some popular ways to do intermittent fasting include:
The 16/8 method
In this method, you will have to fast every day for 14–16 hours and restrict your daily eating window to 8–10 hours. Within the eating window, you can eat two, three, or more meals.
The 5:2 diets
The 5:2 diet involves eating five days of the week and restrict your calorie intake to 500–600 for 2 Days of the week. The diet is also referred to as the Fast Diet.
Eat Stop Eat
In this fasting method, you have to do 24 hours fast once or twice per week.
Alternate-day fasting
In this method, you have to fast every other day. You are allowed to have 500 calories during the fasting days.
Now, let’s talk about the health benefits of intermittent fasting.
Improves insulin sensitivity
One of the ways intermittent fasting works is by improving insulin levels in the blood. It’s an important part of healthy weight management. If you take excess carbohydrates, it will decrease the insulin sensitivity. People who are less sensitive to insulin can’t convert the food they eat into energy leading to a cascade of health issues like fatigue and an increase in hunger. The two main culprits behind weight gain. Through fasting, you can reset insulin sensitivity.
Keeps weight off for all the good reasons
Losing weight at the expense of muscle mass is not good, right? In the case of crash diets, once you resume your normal eating pattern, the weight comes back to haunt you. To lose weight, the key is to make dietary changes that you can maintain for the long term and supports muscle mass. And intermittent fasting does exactly the same.
A good way to maintain your muscle mass
For higher metabolism, your muscles require a lot of calories. Also, muscles play an essential role in weight loss. In fasting, you don’t eat for a long period, but it doesn’t lead to muscle loss. In fact, long periods of fasting will cause the body to burn muscle for energy; short periods are not going to cause significant muscle loss.
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