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Intermittent Fasting Weight Loss Diet : All You Need To Know Guide (2021)

Not a magic, but a lifestyle that works perfectly

January 14, 2021 0 comments
Intermittent Fasting Weight Loss Diet

An intermittent fasting weight loss diet involves alternating between fasting and eating periods to shed some body fat. Many people believe that a weight loss journey should involve rigorous exercises and a strict diet, which may be right. However, these sometimes do not seem to work, and this why many people are resorting to intermittent fasting.

When you are just adopting your intermittent fasting weight loss diet, it may not be easy. But the right strategy and a good meal plan will soon be able to juggle efficiently between the fasting periods and eating periods.

Are you thinking of adopting an intermittent fasting weight loss diet? Read on to help you get started.

How Intermittent Fasting Helps in Weight Loss

how intermittent fasting helps in weight loss

Intermittent fasting is getting popular among people who want to:

If your goal is to use intermittent fasting to shed weight, you want to know how exactly it works. Here is how intermittent fasting will help you shed extra weight.

Intermittent Fasting Helps you Reduce Calories Consumption

intermittent fasting helps you reduce calories consumption

The main reason intermittent fasting works is it helps you consume fewer calories (but you need to make sure you still each the amount you need, not too low)

Since you will have fasting periods, you will be consuming little to no calories. However, this will not count if you eat much more during the eating periods.

If you stick to your program, the reduced calorie consumption will help you shed weight in 3-24 weeks.

Reduced calorie intake is also excellent for getting rid of that belly fat.

Intermittent Fasting Makes Healthy Eating Simpler

Once you get adapted to your intermittent fasting, you will love how healthy eating becomes simpler. Let’s face it; healthy eating is not usually easy, mostly because it involves eating food that is not considered tasty.

Intermittent fasting helps you stick to a long-term healthy diet. A long-term healthy diet is essential in losing weight and maintaining.

Intermittent Fasting May Help you Maintain Muscle Mass When Dieting

One of the downsides of dieting is, your body tends to lose muscle mass alongside the body fat.

Lucky for you, an intermittent fasting weight loss diet will help you lose weight while still maintaining your muscle mass. Therefore, if you are looking to shed weight and remain lean, intermittent fasting could be the best journey to start.

Ways To Do Intermittent Fasting Weight Loss Diet

There are a couple ways to do intermittent fasting. That’s one good thing about intermittent fasting; there is no strict plan to follow (1). You will get to choose a diet plan that works best for you. There are several plans that you can follow.

Here are the ways to do intermittent fasting adopt.

The 16 8 Method

the 16 8 method

The 16 8 method is the most popular form of intermittent fasting plan for losing weight.

With this plan, you have 8 hours where you consume food and beverages free from calories. You will then consume nothing for the remaining 16 hours of the day.

This is among the most popular fasting methods because it has no strict rules and regulations. It is based on a 16 8 time. It requires abstaining from food for the remaining 16 hours of the day.

While other diet plans can set strict rules, the 16/8 is quite liberal. It uses the time-restricted feeding model and is more flexible.

Many people using this plan choose to skip breakfast and fast from noon till 8 pm. Others opt to avoid late eating and stick to 9 am to 5 pm.

Limiting the number you eat per day, like in this plan, will help you lose weight and reduce blood pressure.

Also, when combined with resistance training, the 16/8 plan will help you build muscle mass.

One important tip is, ensure you feed on lots of fruits and vegetables during your eating periods. Feeding on lots of calories will negate the positive impact of intermittent fasting.

The 5:2 method

the 5 2 method

If you are looking for a lenient intermittent fasting plan, the 5:2 plan may work best for you. For this plan, you will eat normally for five days a week.

The fasting comes in on the remaining two days. On these two days, you will cut down on the calorie intake to one-quarter of your needs.

For instance, if you consume 2400 calories a day on a typical day, you will consume only 600 calories on the remaining two fasting days.

This plan has shown to be effective in:

  • Initiating weight loss
  • Preventing metabolic diseases such as diabetes and heart diseases
  • Controlling blood sugars level

When you choose this plan, you should eat healthy on the five days too. Just because it is liberal, it does not mean you should binge on junk food. Also, cutting down to 104 of the calories you consume can be difficult and can make you weak. Find the right health information from your doctor before you start using this plan.

Alternate Day Fasting

alternate day fasting

The alternate-day fasting is a loved plan, thanks to its simple structure. On this plan, you fast on a day and eat what you like on the next day.

Also, since fasting for 24 hours straight can be difficult, some versions of this plan permit you to consume 500 calories on the fasting days. Some other versions require you to ultimately keep off calories on fasting days.

Alternate day fasting has shown to be excellent with people who want to lose weight, especially adults with obesity.

Also, combining exercise with this plan of intermittent fasting can help accelerate weight loss.

Also, you may be tempted to overeat on non-fasting days. This is a sure way to negate the positive results from the fasting days.

Ensure you find the correct nutrition tips from health and wellness professionals on what to eat and what not to eat while trying to shed weight. Stick to a nutritious diet with high-protein foods and low-calorie vegetables. These will keep you full for longer (2).

Eat Stop Eat

eat stop eat

Eat stop eat is another form of intermittent fasting you could try. With this plan, you choose two days a week to fast. It does not matter which days you select, as long as you fast for 24 hours twice a week. The only restriction is that they should not be on consecutive days.

Fasting for 24 hours straight can get you hungry. You may easily fall into the temptation to eat. This is why you need to start with more uncomplicated eating plans before you try out this plan.

Leangains

leangains

Leangains was designed by Martic Beckham, for weightlifters and bodybuilders. However, it has quickly gained popularity among people who want to lose bodyweight.

Fasting using the lean gains plan involves fasting for short periods. You can fast for 16 hours a day and eat normally during the remaining 8 hours. This is recommended for males. Females on this plan can last for 14 hours and eat for the remaining 10 hours.

This plan allows you to drink no-calorie beverages during the fasting period.

Warrior Diet

warrior diet

The warrior diet is an extreme intermittent fasting plan.

It involves eating tiny servings of raw vegetables and berries during the eating period. Throw in healthy proteins and sometimes carbohydrates during the eating period. The fasting period is usually 20 hours long, while the eating window is usually 4 hours long.

The warrior diet can be pretty tricky for beginners. It is recommended for people who have tried other diet plans before.

The warrior diet works on the principle that human beings are nocturnal eaters. Therefore, it encourages you to eat at night to allow your body to acquire the nutrients along with the circadian rhythms.

How Intermittent Fasting Weight Loss Diet Affects Your Hormones

how intermittent fasting weight loss diet affects your hormones

Intermittent fasting can help you lose considerable weight, but there will be a change in your hormones and hormonal activities. This is because the body stores its energy through the body fats you are trying to shed.

Therefore, if you change your eating pattern, your body changes to help it cope with the new changes. It has to develop new mechanisms to access energy easily.

Some of the significant changes will appear in the nervous system, and the level of hormones produced too.

Intermittent fasting may cause the following metabolic changes in your body:

  • Reduction in insulin: The level of insulin increases when you eat. When you fast, the level of insulin drops. Decreased amounts of insulin trigger the burning of body fats.
  • Norepinephrine (noradrenaline): Your nervous system transfers norepinephrine to your fat cells. This transfer helps in the breakdown of free fatty acids that can be converted to energy.

How to Succeed with an Intermittent Fasting Weight Loss Diet Protocol

Fasting is not usually a walk in the park, mostly if your body is used to the calorie stimulation. You may have problems avoid the temptation when just starting. This is completely normal when you are getting started, will yield results.

Here are some of the best ways to help you succeed through your intermittent fasting plans.

Stay Hydrated

While fasting, ensure you drink lots of water (and we mean LOTS, up to 3 liters daily)Fasting only gets the food out of the equation and not water.

Also, you can drink calorie-free drinks such as herbal tea and black coffee. A cup of black coffee contains not more than five calories and no fats. These will keep you energetic to keep going through the fasting hours.

Avoiding Obsessing Over Food

If you keep thinking about food, chances are you will fall into temptations. It will mostly be difficult when you start because your blood sugar levels will drop, and your body will be craving it.

However, you can get involved in other activities that make you happy. Such activities will help you forget about food for a while.

Make Every Calorie Count

make every calorie count

When it’s eating hours, most of the plans allow you to eat whatever you want to. This is not the chance to get stuffed with the junk foods that will cancel all the efforts and patience you have been putting into your weight loss journey.

If the plan you choose allows you to take some calories during the eating hours, go for very nutritious food rich in proteins, fiber, and healthy fats.

These could include:

  • Eggs
  • Poultry
  • Fish
  • Red meats
  • Nuts
  • Avocado
  • Olive oil

Ensure every calorie you consume counts.

Eat High-volume Foods

One of the secrets of succeeding in intermittent fasting is eating foods that will keep you full for longer.

High-volume foods or foods containing lots of water, such as red peppers, cabbage, broccoli and berries, will reduce your temptation to eat during fasting hours.

Increase Taste Without Increasing Calories

A lot of times, getting rid of calories is equated to remaining with tasteless food. However, you can still use spices to add flavor to your healthy foods.

This is a sure way to add taste without necessarily increasing the number of calories.

You could use spices such as garlic, ginger, and mint to make the food tastier.

Choose Nutrient-Dense Foods

choose nutrient-dense foods

After the fasting period, the best thing you could do is choose highly nutritious foods. Eat foods that are rich in fiber, proteins minerals, and vitamins. This will help keep your blood sugar levels in check during the fasting period.

Always feel free to seek any relevant experience and support because intermittent fasting involves your health issues. You want everything to be done well if it matters to your health.

Avoid Strenuous Activities During Fasting Periods

While fasting, your body may feel weak. At this time, you want to relax and have as much rest as possible. Avoid strenuous activities body exercises such as weight lifting and running, which may consume more energy.

If you want to exercise, go for gentle activities such as yoga during your fasting period.

Remember your hungry cardio is a perfect way to shed on pounds. You can do your favorite weight lifting after your meal.

How Effective is Intermittent Fasting Weight Loss Diet

how effective is intermittent fasting weight loss diet

The benefits of intermittent fasting in shedding body fats are pretty straightforward. There is no doubt that intermittent fasting is useful, but the question is, how effective?

Here are the benefits of intermittent fasting:

  • Reducing the insulin levels, which makes it easier for the body store fats
  • It lowers blood sugars, which may reduce blood pressure and inflammation levels
  • Alters the expression of specific genes, which gives the body long-term protection for diseases
  • It tremendously increases the amount of human growth hormone( HGH), which is essential in helping the body in increasing the utilization of body fats and also in growing muscles

Besides, the benefits of intermittent fasting cut across all different spheres of health. For instance, it has shown to be effective in:

  • Managing metabolic syndrome and diabetes
  • Protecting neuron function
  • Extending lifespan
  • Solving digestive problems

Side Effects of Intermittent Fasting

side effects of intermittent fasting

For someone healthy, intermittent fasting would have very minimal and mostly unnoticeable side effects. On the first days, your body may feel sluggish, but you will function well without any problems as you adapt to it.

However, intermittent fasting is not for everyone. This is why if you are thinking of using it for your weight loss journey, ensure you consult your doctor fast.

It may be risky to fast if you fall under any of the categories below:

  • Pregnant women
  • Breastfeeding women
  • People who are trying to conceive
  • People with problems regulating their blood sugar
  • People with low blood sugar
  • Underweight people
  • People with eating disorders
  • People with diabetes
  • People under any forms of medication

Fasting while under any of these may backfire terribly.

FAQ

How Much Weight Can You lose in A month with Intermittent Fasting?

According to a study, intermittent fasting may help you shed 3-8% of weight over 3-24 weeks. This can translate to approximately .55 to 1.65 pounds per week.

How do I Maximize Weight Loss With Intermittent Fasting?

how effective is intermittent fasting weight loss diet

Truthfully, intermittent fasting is not easy, especially if you are starting. However, once you adopt, everything will work smoothly for you.

To maximize weight loss using intermittent fasting, follow the following:

  • Be patient; it will take some time
  • Start with a more straightforward plan before advancing to the advanced levels
  • Make every calorie count
  • Ensure you consume only healthy foods during eating periods
  • drink lots of water

Bottom Line

Intermittent fasting is one of the health hacks that is quickly gaining traction. Intermittent fasting has proven to have benefits both in the weight loss journey and other aspects of your health. Seek support from your doctor and people who have done it before. Then select a plan that works for you. After, start slow as you adopt. Things will be going smoothly with a little patient.

Sources:

1 https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting

2 https://www.medicalnewstoday.com/articles/324882

 

 

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