Intermittent fasting to lose weight! A complete guide on how to do intermittent fasting to lose weight!
Intermittent fasting is the new talk of the town to lose weight. However, the questions are how to do it. Is it even safe to do intermittent fasting? Will it help in weight loss? Is it a healthy option for weight loss? Shall I try intermittent fasting to lose weight?
Well, The Planet Today is here to answer all your queries about intermittent fasting. We will be telling you about what intermittent fasting is, how to do it and what its results are. Is it health friendly, effective, and beneficial or not?
What is Intermittent fasting?
While in other forms of dieting, we talk about what to eat and what not to eat. Yet, in intermittent fasting, we talk about when to eat. If you have the slightest idea what intermittent fasting is, you will be aware of the fact that it is about eating at a specific time.
According to many different sources, Intermittent fasting is all about fasting at particular times in a day or a week so that the body is able to lose fat. There are time windows in which you can eat and in which you cannot eat. In particular Intermittent fasting, one is to avoid calories from 12 to 40 hours.
However, intermittent fasting is very easy and convenient as you don’t have to starve yourself. Rather, you can have water, low-sugar fruits, coffee, green tea, and any other beverage. However, you will have to avoid solids and meals during specific time periods.
Precaution- for intermittent fasting to lose weight!
As a beginner, it is never advised to go for 24-hour long fasting twice a week. As many of us are working, studying, or busy with different tasks. We cannot afford to eat once in 24 hours. However, we can have shorter spans of fasting, and thus, we can make our plans according to our routine, and metabolism, and lose weight.
How many types of intermittent fasting to lose weight?
Well, you will be surprised that there is no one way of intermittent fasting to lose weight. You have as many as 5 options to lose weight with intermittent fasting.
Restricted eating
In such a form of intermittent fasting, you can eat after every 12 hours. Thus, you will have to restrain from meals for 12 hours. In a 24 hours long day, you can follow a 16-8 method. You can have an 8-hour eating window in which you can eat twice or thrice a day!
Twice a week fasting
In such fasting, you can enjoy all week long and restrict yourself from eating for two days. Thus, if you are working Monday to Friday, you can opt for intermittent fasting on Saturday and Sunday. During these two days, you will have to restrict your calories to 600 only.
Once a week fasting
In such intermittent fasting to lose weight, you can opt for 24 hours long fast once a week. If you are challenging enough, you can opt for the same twice a week.
The Warrior fasting
The most effective intermittent fasting is warrior fasting where you eat small amounts of raw fruits and vegetables all day long and have a good dinner at night. Thus, you have one proper meal a day only.
How does intermittent fasting help in losing weight?
Since you don’t have a single plan for fasting. You can choose any plan of fasting that suits you. This can be according to your routine and in accordance with your weight loss goals. Thus, while there are confirmations that intermittent fasting helps in losing weight, here is a logical answer to it.
Since you don’t consume calories for extended hours, you are able to burn fats and thus lose weight. This is also known as metabolic switching. Physicians say that most Americans not only have three meals a day but also have snacks around their waking hours. This way, if they are not having any proper exercise, they only build up fats. But when one starts restricting eating hours, the body will naturally consume the stored energy. Which will help in burning fats and losing weight.
What to eat during intermittent fasting to lose weight?
While in the most ideal form, you shall only consume zero-calories beverages. You shall avoid solids. You can thus have green tea, water, or even black coffee. However, you can go for raw fruits and vegetables but ensure these are zero calories or minimum calories. For instant, don’t enjoy a full bowl of mango!
Opt for low-carb foods!
Also, Drinking water in the morning on an empty stomach will help you a lot!
What to eat in eating windows of intermittent fasting to lose weight?
The sound most crucial part of intermittent fasting is eating during the eating windows. First, make sure that you have 2-4 hours of eating window. So that you can eat calmly. Don’t overdo it. Don’t mess up your day-long effort. Eat but eat wisely. Don’t overload yourself. There is no point in fasting all day if you are eating fries, soft drinks, and other calorie-rich food. Eat simple and healthy. Avoid oily foods and sugar-loaded desserts. Go for low-carb foods instead!
Enjoy eating, don’t overdo eating.
What are the benefits of Intermittent Fasting?
While intermittent fasting is done for weight loss. There are many other benefits of intermittent fasting, which you will be amazed to know. It is because, when you improve your lifestyle and make healthy choices, you tend to affect your body and brain.
Improves mental health and sharpens memory
Studies show that intermittent fasting helps increase the verbal memory of humans. They become calm and steady, thus, focusing better on things. Mental health is very important and is affected by eating habits and lifestyle choices. Intermittent fasting can also help you reduce stress and anxiety.
Helps in attaining a healthy heart
Studies show that not only do you burn fat and give yourself a break from eating, but also, you allow your heart to work properly and give it the rest it deserves. Thus, improving your heart health. It also helps in detoxifying the body, improving gut health and kidney health. Thus, those who go for intermittent fasting, are able to have a higher life expectancy. Also, you can have healthier skin!
Better physical health
Those who do fast have a healthier body. They have low fats covered on the muscles thus, improving the muscle’s health. The tissue damage is also low. Thus, people who do intermittent fasting to lose weight tend to be physically strong.
Fighting obesity and reducing diabetic vulnerability
While those who opt for intermittent fasting not only lose weight and fight obesity but also are less vulnerable to diabetes.
Can everyone opt for intermittent fasting to lose weight?
People often inquire if they can go for intermittent fasting to lose weight or not! While there is flexibility in intermittent fasting, some of us cannot opt for this. Here is a list of people who should avoid intermittent fasting:
- people under 18 years old
- lactating mothers or pregnant females
- diabetic patients
- eating disorders patients
What are the possible side effects of intermittent fasting to lose weight?
There are no adverse side effects of intermittent fasting if you go step by step. You have to be wise with your fasting plans. Don’t go for 24 hours plan as a beginner. The only side effect could be mood swings in the initial days as you feel hungry. You may also feel drained out, but you will get used to it and feel healthier and more active. Other than that, there are no adverse side effects that studies have proved of intermittent fasting.
