Intermittent Fasting Plans | Intermittent Fasting for Beginners
Most people trying to lose weight should strive for 16 calorie-free hours, adding that “the easiest way to do this is to stop eating by 8 p.m., skip breakfast the next morning and then eat again at noon the next day.” (Caffeine-dependent people can have sugar- free black coffee or tea before lunch.) But don’t expect to see results immediately; it can take up to four weeks to notice an effect.
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| Intermittent Fasting Plans | Intermittent Fasting for Beginners |
Intermittent fasting Weight Loss
Weight loss As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.
Insulin resistance Intermittent fasting can reduce insulin resistance, lowering blood sugar which should protect.
Heart health Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance.
Cancer intermittent fasting may prevent cancer and Anti-aging.
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Brain health Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Fat loss is great, but it isn’t the only benefit of fasting.
Intermittent fasting makes your day simpler.
Intermittent fasting helps you live longer.
Intermittent fasting is much easier than dieting.
Intermittent fasting Weight Loss
What is intermittent fasting?
Many diets focus on what to eat, but intermittent fasting is all about when you eat.
It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Williams is a fan of the daily regimen: She says most people find it easy to stick with this pattern over the long term.
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Another, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally every day of the week except Mondays and Thursdays, which would be your one-meal days.
Longer periods without food, such as 24, 36, 48, and 72-hour fasting periods, are not necessarily better for you and maybe dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan, because they notice they feel better.
Intermittent fasting Weight Loss
What can I eat while intermittent fasting?
During the times when you’re not eating, water, and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, “eating normally” does not mean going crazy. You’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items, and treats.
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Seven ways to do intermittent fasting
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
1. Fast for 12 hours a day
Different styles of intermittent fasting may suit different people.
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 10–16 hours can cause the body to burn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
Intermittent fasting Weight Loss
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
2. Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.
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During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.
On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.
A study on mice found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.
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3. Fasting for 2 days a week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast Diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
Intermittent fasting Weight Loss
4. Alternate day fasting
There are several variations of the alternate-day fasting plan, which involves fasting every other day.
For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.
One study reports that alternate-day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.
Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.
5. A weekly 24-hour fast
On a 24-hour diet, a person can have teas and calorie-free drinks.
Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.
People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.
Intermittent fasting Weight Loss
People should return to normal eating patterns on the non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods that the individual consumes.
A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.
People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.
