Intermittent fasting has been a popular topic of discussion lately. This style of fasting has many variations and utilizes alternating periods of fasting with periods of eating. Rather than changing what you eat, change when you eat and receive the many benefits of intermittent fasting.
Intermittent fasting has many health benefits. Whether you are trying to lose weight or simply become healthier, intermittent fasting may be the perfect fit for you.
Everyone already experiences periods of fasting, such as the time spent sleeping. Intermittent fasting simply increases the time fasting to provide many benefits to the body. Popular forms of intermittent fasting include fasting for 14 or more hours. Experiment with fasting and experience the many advantages it offers.
Intermittent Fasting is a Powerful Weight Loss Tool
Intermittent fasting is a proven way to lose weight. Studies reveal intermittent fasting reduces body fat in both men and women. By fasting for many hours, you won’t be taking in as much food. As long as you don’t dramatically increase your portion sizes during the eating periods, you will be consuming fewer calories daily. You will be skipping meals during the fasting periods and, in turn, skipping out on calories.
Traditional diets that use calorie restriction can sometimes lower your metabolism. Intermittent fasting, however, can actually boost your metabolism. While fasting for very long periods of time will most likely depress your metabolic rate, fasting for 16-40 hours actually gives your metabolic rate a boost.
When the body enters starvation mode, it slows down its metabolism to conserve energy. Intermittent fasting beats traditional calorie restricting diets by effectively utilizing calories and increasing the body’s metabolism. Research has shown that resting metabolic rates are increased when fasting. This is a result of the increase in the hormone, norepinephrine when fasting.
Fasting also lowers your body’s insulin levels. By decreasing insulin levels within the body, the body becomes much more efficient at burning fat as fuel. Forcing your body to become more sensitive to insulin can cause a better utilization of calories for both fat loss and muscle gain.
After a period of fasting, the body is depleted of glycogen. This leaves the body to burn fat as fuel rather than a supply of glycogen within the body.
If weight loss is your goal, turn to intermittent fasting. It is a very effective way of training your body to better utilize fat as fuel while lowering your calories. Fasting provides fat loss by lowering your calories while increasing your metabolism.
Intermittent Fasting Gives Numerous Health Benefits
Intermittent fasting can lower the risk of diabetes. As explained previously, fasting lowers blood sugar within the body. This coupled with the lowering of insulin resistance decreases the risk of developing type 2 diabetes.
Intermittent fasting can also provide many benefits to your heart. Fasting has been known to lower blood pressure, bad cholesterol, and triglycerides within the body. This decreases the risk of heart disease and allows for a healthier cardiovascular system.
By using intermittent fasting, you may actually be adding years to your life. Studies have shown that calorie restriction increases the lifespan of humans. Increasing insulin sensitivity and decreasing oxidative stress within the body is shown to increase health and longevity.
The health of your brain is also improved when using intermittent fasting. Not only does oxidative stress decrease, but the body also experiences less inflammation when fasting. This allows the brain to function properly and can keep the brain free of harm.
Find the Fasting Style that Fits You
There are many ways you can try intermittent fasting. Some ways may work better for you than others. Intermittent fasting can be flexible and can differ from person to person.
Set an Eating Schedule
Possibly, the most popular style of intermittent fasting includes fasting for 16 hours and eating during the other 8 hours of the day. An example includes only eating from noon to 8 pm. By setting a regular eating schedule, your body can quickly adapt to intermittent fasting. Adapting this style of fasting is popular since a significant portion of the time fasting is spent sleeping.
Ensure you are hydrating during the fasted periods. It is even okay to have a cup of coffee in the morning during the fasted period. Just make sure the coffee is served black without cream or sugar. The goal is to remain in the fasted state until the first meal of the day.
Another fasting schedule is fasting for 20 hours and only eating during a 4-hour window. Some people even find that only eating one meal per day works best for them.
Fasting for Longer Periods of Time
Rather than having a set eating schedule, you can fast for a day at a time. Some even enjoy benefits from fasting up to 36 hours. Try fasting for a whole day and then eating regularly during the following day.
There are numerous ways to try intermittent fasting. Make sure to incorporate a period of fasting of at least 14 hours in length with a shorter period of eating. Experiment with different fasting protocols to find the one that fits you best.
Get to Fasting
Initially, fasting can sound daunting. The thought of starving yourself probably doesn’t sound appealing. Fortunately, the body is incredibly adaptable. After beginning intermittent fasting, you will become used to it very quickly. The hunger pains will subside after the first one or two days of intermittent fasting. Improve your health and enjoy fat loss by taking advantage of all that intermittent fasting has to offer!
Have you tried intermittent fasting? How long do you fast for? Join the discussion and leave a comment below.