Intermittent fasting is becoming a popular option among those trying to lose weight fast. However, it is also popular with those who wish to reap its health benefits. But if you are still unaware of intermittent fasting then you will be deprived of its maximum benefits.
Intermittent fasting refers to a diet plan that alternates between fasting and dieting periods. Simply put, it is a lifestyle rather than a diet. This includes eating patterns, during which you have a topical approach between fasting and the eating window.
Unlike other systems of fasting, it is not focused on what you are eating. Rather, it focuses on when you should eat. Essentially, you can limit your food intake to a shorter time window as well as reduce the number of meals. Naturally, if you follow the protocol properly, you reduce your calorie intake and can, in turn, reduce your weight.
People who are addicted to overeating. They enjoy the freedom they get from it. Intermittent fasting allows them to eat everything they want as opposed to abstinence. Without worrying about calorie count, they can go out to eat. They can eat sugary and fatty food if desired. They don’t deprive themselves of foods they don’t enjoy.
Not only this, but intermittent fasting also offers many more benefits than other types of diets. It isn’t limited to rapid weight loss. There is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve the brain’s health. Most people who embark this lifestyle are expected to shed pounds and maintain a healthy body weight.
Along with the benefits of eating in this way, it helps them feel healthier and more energetic. You can see why it is such a popular choice.
If you are also using intermittent fasting for the purpose of weight loss, then know that you may not be able to benefit from doing it incorrectly.
Exactly, how intermittent fasting helps with weight loss?
We will understand this from three basic points:
1. Reduced Calorie Intake
Intermittent fasting occurs when you consume a certain amount of food during a fast. From the intermittent fasting approach, you are shortening the eating window each day, or engaging in fasting one or more times a week.
Essentially, you restricting your food to a shorter time window, so you have less time for food intake. For this reason, it helps to promote weight loss, because you naturally eat less. As a result, you reduce calorie intake each 24-hour period and in turn, can lose weight.
Usually, you skip at least your breakfast per day to accommodate this schedule. As you know, that calorie deficit should be maintained to lose weight. Consume fewer calories than you expend each day. So that intermittent fasting helps you reach your weight loss goals effectively.
But some people are unable to lose weight with intermittent fasting. This is because they do not reduce their calorie intake. During their eating window, they continue to eat as much as they are eating normally. And they do not lack the calories required to shed the pounds.
Remember, at the most basic level, unless you eat excessively during your eating window, you’ll not automatically reduce calories.
2. Hormonal Changes Boost Metabolism
During regular meals, carbohydrates in the food are broken down into glucose. This glucose is transported to various organs through the bloodstream, where it acts as the major energy source. The human body stores excess glucose in the liver and adipose tissue to be used as glycogen.
When you do not eat, at this time your body is in a state of fasting, then your body changes many things to make the stored energy more accessible. These changes involve the activity of your liver and adipose tissue.
The liver helps to supply energy to the body by converting glycogen into glucose. Once the reserve of glycogen in the liver is depleted, the body taps into energy stored in adipose tissue.
There are major changes in several major hormones. They can break down your body fat. This is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver. It is then burned to produce energy.
Many people believe that if you fast, your metabolism slows down. But studies show that fasting in the short term promotes fat burning, which can increase metabolism by up to 14 percent.
Thus, if the fasting state lasts long enough, the body burns fat for energy and loses that excess fat. The process-related to losing the extra fat is translated into a range of health benefits. The goal is to systematically starve the body long enough to trigger fat burning.
3. Reduced Insulin Levels
You probably already know about insulin. Diabetic patients have to take insulin from outside to maintain their normal functions. However, many people are unsure of what insulin does in the body or what it is?
For your information, let me tell you that insulin is a hormone that is made by your pancreas. Its function is to convert glucose into energy then cells use that energy as fuel.
The insulin level is regulated to match the amount of glucose in the blood, that is, the level of insulin in the body will increase whenever you eat. Because insulin is secreted after every meal, if you continue to eat throughout the day, insulin levels will be high most of the time. Constant high insulin levels can inactivate body tissues, causing insulin insensitivity that has been identified as pre-diabetes and diabetes type 2.
And whenever you fast it decreases dramatically. Lower levels of insulin facilitate the burning of excess storage of fat. As a result, it can boost fat reduction in your body and helps you weight loss more quickly.
Intermittent fasting is just an eating style, unlike another fasting. This gives you the freedom to dine within a certain time frame. In the middle of this dining window, you can consume your favourite foods. But intermittent fasting can help us to lose weight only at a few important points. which becomes mandatory to follow when you are upset with your increased weight.
- Consuming more calories than you spend each day will help you to gain weight, not to reduce it.
- When you fast, the body burns frozen fat for energy and you lose excess fat. This is the biggest reason for you to lose weight.
- By having food throughout the day, our pancreas continues to secrete Insulin. The maximum amount of Insulin can inactivate our body tissues thus increasing the risk of diabetes. Lower levels of insulin allow fat to burn.
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