Intermittent fasting for weight loss
Intermittent fasting is one of the most popular health and fitness trends. Recently, it has a major role in weight loss. it’s claimed to improve metabolic health and organize body systems. Many people change their lifestyles and try different ways to get what they want
What is intermittent fasting?
Intermittent fasting involves changing between periods of fasting and eating. It differs from starvation in one way which is control. Starvation is the involuntary absence of food for a long time. This can lead to suffering and death. On the other hand, fasting is the voluntary avoidance of food for a reason.
people are using it to improve their health or burn excess fats. You can do it by yourself or with medical supervision, using it for weight loss or to keep your weight.
Time of intermittent fasting:
Nowadays, we use intermittent fasting as a lifestyle. You may fast between
dinner and breakfast the next day, a period of 12-16 hours. By using this
period, you can get the maximum benefits of fasting. It should be
considered a part of everyday life. There is more than one way to do
intermittent fasting like:
1) 16/8 method:
It’s an easy method you can use in intermittent fasting. It involves fasting every day for 14-16 hours and you can eat from 8-10 hours. For example, if you finish your last meal at 9 p.m. and don’t eat until
noon the next day, you are fasting for 16 hours. You can drink water,
coffee, and other zero-calorie beverages during the fast, that can help
you to reduce your hunger. During your eating window, eat healthy food
because junk foods do not work in this method.
2) The 5:2 diet:
This way of fasting involves eating 5 days of the week while controlling
your calorie intake to 500-600 for 2 days. For example, you can eat
normally every day of the week except Sundays and Wednesdays.
During those days, you eat 2 small meals of 250 calories for women and
300 calories for men.
3) Eat stop eat:
It involves a 24-hour fast, you can use this method once or twice per
week. You fast from dinner one day to dinner the next day.
For example, if you finish dinner at 10 p.m. Sunday and don’t eat until
dinner at 10 p.m. the next day, you have completed a full 24-hour fast.
Drinking water, coffee, and other zero-calorie beverages are allowed
during the fast.
4) Alternate-day fasting:
This way of intermittent fasting not recommended for beginners. You
fast every other day. It is unsustainable in the long term.
5) The warrior diet:
You eat small amounts of raw fruits and vegetables during the day and
eating one huge meal at night. You fast all day and you can eat within a
four-hour eating window.
6) Spontaneous meal skipping:
Another way is to skip meals from time to time, as when you too busy to
cook or you don’t feel hungry.
Intermittent fasting benefit and dangers :
Some health benefits of intermittent fasting include:
• Weight and body fat loss.
• Lowering blood insulin and sugar level.
• Organizing body systems and increases energy.
When you reduce your calorie intake, you will lose weight, but it may cause some kinds of health problems, including muscle loss, so if you balance and take care of your meals, you will get the best result.8