Did you know that there is a super weapon to burn fat faster than average diet?
This super weapon is called Intermittent fasting. Yes, it means exactly what it sounds like… not eating, during a stated time interval. It means either you eat nothing or eat no calories for 14-20 hours followed by a shorter 4-10 hour period where you eat all the calories you need to eat to lose weight and repeat the 24 hour cycle of fasting until you’ve reached your weight loss goal. Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the maximum out of them. Intermittent fasting doesn’t change what you eat, it only changes when you eat. With all that said, the main reason people try intermittent fasting is to lose fat.
You may be pondering…
How is this possible? Isn’t skipping breakfast bad? Why would anyone fast for 16 hours daily? What are the pros? Is there any science behind this? Is it dangerous? Relax friend.
To understand how intermittent fasting leads to fat loss we first need to comprehend the difference between the fed state and the fasted state.
When your body is digesting & absorbing food, it’s called fed state. Typically, the fed state starts when you begin eating and lasts for about 3-5 hours .In this state, it’s very hard for body to burn fat because your insulin levels are high.
After that time span, your body goes into what is known as the post–absorptive state which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, then you enter the fasted state. In the fasted state it is easy for body to burn fat because your insulin levels are low.
Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise.
4 WAYS TO DO INTERMITTENT FASTING
- The 16/8 Method (Leangains protocol)
The 16/8 method involves daily fasts of 16 hours for men, and 14-15 hours for women. Restrict your eating for an 8-10 hour “eating window” where you can fit in 2-3 or more meals.
This method of fasting is the simplest, as you don’t eat anything after dinner, and skip breakfast.
It only requires trading breakfast for a cup of coffee (or some other non-caloric fluid) as it reduces hunger levels and having lunch as the first meal of the day. You can do a 16:8 fast as often as you like. For example twice a week, or on weekdays only… or every single day. The more often you do it, the more effective it is.
- The 5:2 Diet:
The 5:2 diet (Fast diet), involves eating 500-600 calories for two days of the week, but eating normally the other 5 days. Eat as much as you need to feel gratified 5 days of the week and then eat calorie-restricted diet on two days (500 calories per day for women, 600 calories for men). It requires calorie counting and extra planning.
Fasting for 24 hours (often dinner – dinner) once or twice a week. Effective and can be easily done, especially on an LCHF (low-carb, high-fat) diet
- The Warrior Diet:
The Warrior Diet is about eating only small amounts of vegetables and fruits during the day, then eating one huge meal at night. Basically, you “fast” whole day and “feast” at night within a 4 hour eating window.
The Benefits of Intermittent Fasting
- It makes your day simpler
- It increases metabolism
- It targets belly fat
- May reduce the risk of cancer
- Intermittent fasting is much easier than dieting
Who Should Not Do Intermittent Fasting?
- If you are a foodie or addicted to sugar then intermittent fasting will increase food cravings and increases the risk of a relapse
- If you are on any medication – especially insulin – the doses may need to be adjusted when fasting
- Growing children, pregnant women and breastfeeding women should not do longer fasting periods, as they have bigger need of nutrients
- If you are totally stressed out or deprived of sleep then take care of that problem first or else fasting may be too stressful for your body