We Indians have followed the tradition of fasting since many years for various religious purposes, however many fail to understand that fasting is not just a mean to impress the deity and goddesses, our ancestors promoted the idea of fasting due to numerous health benefits.
To simplify, fasting is a method of taking a break from the usual food routine, one may skip all meals in a day or food once a day, twice a day, follow a fast routine by having no solids or a fruit only fasting method.
Let us understand how intermittent works and how it is different from the other fasting methods? We will also explain a bit more what & when to eat while practicing intermittent fasting.
Unlike other weight loss methods, intermittent fasting is not a really a diet programme. It has to do more with a timed approach to eating.
It does not talk about what to eat but when to eat. In this diet plan, you are not restricted from eating and follow a calorie control regimen, but a specific time gap that one needs to maintain while eating.
However, many types of research have shown that intermittent fasting does when it comes to weight loss but it may not suit everyone. It works as an eating and fasting cycle; there is a time span when you are supposed to eat and another time span when you are supposed to fast.
Here, we wish to shed more light to explain to you how can you start practicing intermittent fasting and lose fat. There are several ways to practice intermittent fasting to lose weight, let us explore each method so that you can choose which method suits you the most as per your lifestyle choices, food habits, and routine timings.
Remember you need to listen to your body while practicing intermittent fasting for weight loss.
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This method is quite suitable for working individuals, as you need to eat in an 8 hours bracket and fast for 16 hours. For example: If you have your breakfast at 10 am, lunch at 1 pm, evening snacks at 4 pm, and dinner at 6 pm then you tend to eat for 8 hours.
Now, if you don’t eat anything from 6 pm to 10 am you are following 16:8 method of intermittent fasting for weight loss. There is a cheat code to this as well; you can have black coffee or green tea if you feel like having food during the fasting time.
You have your meals on 5 days a week and any 2 days you choose to go for a reduced-calorie of 500-600.
Alternate Day Fasting
Every alternate day you need to eat reduced calories by reducing your food intake by 25%.
One Meal Per Day
In once a day eating method, you can eat any one meal the way you want and not eat anything the entire day.Please note: While practicing intermittent fasting if you face fatigue or other negative symptoms, then consult your healthcare provider or dietician to determine what is best for you.
How do you Actually Lose Weight due to Intermittent Fasting?
Intermittent fasting helps in bringing in a lot many changes in your body, which helps in losing weight in a healthy way.
Reduced Insulin Level
When you fast, the body does many things to rely on the stored source of food. Your insulin level increases when you eat and decreases when you fast, lower insulin level facilitates fat burning.
Fasting indeed does several changes in the body that make fat burning an easier task. This includes reduced insulin, increased growth hormone, enhanced epinephrine signaling, and a small boost in the metabolism process.
Intermittent Fasting increases your levels of adrenaline and noradrenaline, hormones that help your body utilize more stored energy (your body fat) during a fast.
While boosting your resting metabolism, intermittent fasting helps your body burn more calories throughout the day, even while you rest.
Body Enters Ketosis Mode
Intermittent fasting is the right way to burn fat during the ketosis mode. While fasting, your body burns out the glucose reserves for energy.
When, you start burning fat for fuel you maximize weight loss, eat a ketogenic diet between periods of fasting i.e more fat, proteins, and low carbs.
Go low on calories
You need to leave behind those binge ideas while watching movies or working in front of your laptop or desktop. Eat only when needed and as much as needed. At times snacking leads to overeating and leads to weight gain.
Does it Really Work?
Many types of research have proved that intermittent fasting works well with other calorie-restricted diet plan fail to prove results. It targets the tough visceral fat, which is around your belly area.
If you practice intermittent fasting for a good 3-6 months you will surely see visible results. Many follow intermittent fasting for their entire lifetime.
Many of us fast during our lifetime by accidentally skipping meals, however, with intermittent fasting methods it is done in a more structured way. While practicing intermittent fasting for fat loss you need to ensure that the food that you consume is nutritious enough.
It should have a good amount of protein, healthy fats, carbohydrates and Vitamins. If you do not have enough protein you might lose muscle mass instead of fat. You also need to have lots of water.
You also have to check with your doctor if you can practice intermittent fasting. If you are pregnant, nursing, trying to conceive, or have eating disorders this may not prove effective for you.