Do you want to get rid of extra pounds or shed body fat? No need to worry, you can do it with intermittent fasting (IF). Yes, intermittent fasting is a popular cyclical routine of eating and not eating! Nowadays, it has become very popular because it helps to boost metabolism, protect your body from diseases, aid weight loss, and revitalize brain function. Give this post a read to know more about IF.
How Does Intermittent Fasting Work?
Optimistic studies reveal that intermittent fasting works considering a simple rule. Lower the glucose/insulin levels in the blood; as an outcome, it lowers the possibility of fat storage in the body. When you are not consuming food for at least 6-8 hours (fasting state), then your body starts burning fat irrespective of what you have consumed. And, your body starts converting glycogen or protein to glucose instead of drawing fuel from glucose. When the reserved protein is completely utilized, then fat is used as a source of fuel. Intermittent fasting helps lower inflammation and inflammation-induced weight gain. So, say hello to IF and goodbye to excess flab.
Before beginning IF, use the Total Daily Exercise Expenditure (TDEE) calculator on Calculator-Online.net. It is an efficient tool with which you can readily calculate your total daily energy expenditure.
Types of Intermittent Fasting
Alternate Day Fasting
This pattern of fasting consists of fast days and feed days every other day. During the days of feeding, you can consume anything you want. But during fasting, you should consume only about 20% of your body’s total energy requirement. Alternate day fasting works best for IF newbies.
5:2 is the type of IF in which you can consume food without any restrictions for 5 days. Then, you adhere to a severely calorie-restricted diet for 2 non-consecutive days. This allows you to break up the week and have flexibility. For example, follow a calorie-restricted diet on Monday and Thursday and indulge responsibly on Sunday, Tuesday, Wednesday, Friday, and Saturday. Make a schedule that’s suitable for you and your lifestyle.
The 16:8 method aka the 8-Hour Diet or Time-Restricted Feeding requires you to fast for 16 hours, and eat all of your meals during an 8 hour period. For instance, you eat breakfast at 9:00 am with your last meal of the day will at 5:00 pm. You will fast until the very next morning and repeat. Some people choose to eat between 12:00 pm and 8:00 pm. Those who want to fast without feeling like they are fasting enjoy this IF type.
Benefits of Intermittent Fasting
(IF) is Easier Than “Dieting”
Popular studies show that IF is easier than sticking to a daily restrictive diet plan. Remember that IF breaks up the monotony of eating the same foods in the same amounts. And it makes “dieting” fun and interesting.
Aid Weight Loss
Intermittent fasting is one of the well-known ways to lose extra pounds and even maintain weight loss. You have to consume alternating low-calorie and high-calorie food as it helps to keep your cells functioning well and boost your metabolism. You can use a simple calorie burn calculator to figure out how many calories you should burn daily.
Improve Heart Health
Intermittent fasting doesn’t only help to shed fat; it also improves your heart health. According to the National Institutes of Health (NIH), obese individuals are learning how to easily lose weight with IF. It also helps to reduce their risk of coronary artery disease (CAD).
Hopefully, you will come to know how IF works, its types, and benefits!
Did you already know about intermittent fasting before reading this post?
Which IF type would you prefer?
See ya later,