Are you overweight / obese?
Do you want to lose your body fat?
Do you want to lose weight fast and in healthy way?
If you cant follow any particular diet / tired of those boring diet plan and /or you have tried everything for losing weight and nothing is working..Then this is for you….
Best Way To lose extra fat from body: Intermittent Fasting.
For most people, the word fasting brings up the notion of prolonged periods without food or maybe even drink. Some people fast periodically for religious reasons or medical necessity (say, before a procedure). But a new type of diet has people fasting to lose weight, improve health, live longer (and healthier), boost mental clarity, and more.
How Intermittent Fasting Affects Your Hormones
Body fat is the body’s way of storing energy (calories).
When we don’t eat anything, the body changes several things to make the stored energy more accessible.
Here are some of the things that change in your metabolism when you fast:
Insulin: Insulin increases when we eat. When we fast, insulin decreases dramatically (4). Lower levels of insulin facilitate fat burning.
Human growth hormone (HGH): Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold (5, 6). Growth hormone is a hormone that can aid fat loss and muscle gain, among other things (7, 8, 9).
Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (10, 11).
Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.
BOTTOM LINE:
Short-term fasting leads to several changes in the body that make fat burning easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.
Intermittent Fasting Helps You Reduce Calories and Lose Weight
The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories.
All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan (15, 16).
BOTTOM LINE:
Intermittent fasting is a convenient way to restrict calories without consciously trying to eat less. Many studies show that it can help you lose weight and belly fat.
Intermittent Fasting May Help You Hold on to Muscle When Dieting
One of the worst side effects of dieting, is that the body tends to burn muscle as well as fat (17).
In my opinion, one of the main benefits of intermittent fasting is the simplicity of it.
I personally do the 16/8 method, where I only eat during a certain “feeding window” each day.
Instead of eating 3+ meals per day, I eat only 2, which makes it a lot easier and simpler to maintain my healthy lifestyle.
The single best “diet” for you is the one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance.
How to Succeed With an Intermittent Fasting Protocol
Food quality: The foods you eat are still important. Try to eat mostly whole, single ingredient foods.
Calories: Calories still count. Try to eat “normally” during the non-fasting periods, not so much that you compensate for the calories you missed by fasting.
Consistency: Same as with any other weight loss method, you need to stick with it for an extended period of time if you want it to work.
Patience: It can take your body some time to adapt to an intermittent fasting protocol. Try to be consistent with your meal schedule and it will get easier.
Most of the popular intermittent fasting protocols also recommend strength training. This is very important if you want to burn mostly body fat while holding on to muscle.
In the beginning, calorie counting is generally not required with intermittent fasting. However, if your weight loss stalls then calorie counting can be a useful tool.
BOTTOM LINE:
With intermittent fasting, you still need to eat healthy and maintain a calorie deficit if you want to lose weight. Being consistent is absolutely crucial, and strength training is important.
At the end of the day, intermittent fasting is a very useful tool to lose weight.
WHO SHOULDN’T TRY INTERMITTENT FASTING?
Do not attempt fasting if you’ve had an eating disorder or signs of disordered eating, which include (but aren’t limited to) binge eating, food obsession, misuse of laxatives and extreme food restriction. If you’re pregnant or breast feeding, you should not attempt intermittent fasting. Anyone being treated for diabetes (with medications) as well as anyone with cancer and those with a compromised immune system should also avoid intermittent fasting (or speak to their doctor before trying it).
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