Intermittent fasting consists in having periods of fasting and periods of feeding. There are different ways of doing this. This eating pattern cycles between periods of eating and fasting.
One of the most popular ways of intermittent fasting is to fast for around 16-20 hours and then eat for 4-8 hours.
This means that you could be fasting from 12 am up to 4 pm and then eats from 4 pm until 12 am. You could also use 24-hour fasts twice a week. For example, you could fast on Tuesday from 4 pm until Wednesday 4 pm and from Friday 4 pm to Saturday 4 pm.
The first few days of doing intermittent fasting can be difficult as you will most probably be hungry a few hours before your feeding period starts. To reduce this appetite and to avoid cravings, just drink a lot of water and chew some sugarless chewing gum. You should be able to withstand the cravings with just a little bit of willpower.
The unique thing about IF is that it does not specify which foods you should eat, but rather when to eat. In this respect, intermittent fasting is not a “diet” but an “eating pattern.” It does not completely exempt you from taking meals but for specific periods.
Intermittent fasting has gained more and more popularity as a weight-loss and health management tool. It has several important advantages over other approaches. Here are some of them:
1.Counting calories is unnecessary on intermittent fasting.
Almost all dietary approaches involve counting calories. While this may be necessary following these short-term eating plans, it is almost impossible to do this long-term. This means that when the “diet” is over, the classical rebound fat gain is just around the corner after a period of rigidly controlling all food.
2.You don’t have to go hungry on intermittent fasting.
When you are taking all your daily calories in several hours, it becomes harder to overeat when compared to a traditional grazing approach. If you are fasting, you are not worrying about whether a snack is okay or not. Fasting is not eating, and when you break the fast, you eat if you are hungry. Simple!
3.Your body doesn’t try to hang on to its fat stores when intermittent fasting.
Most dietary approaches are necessarily restrictive. Your body is completely deprived of enough food and reacts by going into starvation mode. It hangs on to all your fat stores and slows down your metabolism, exactly the opposite of what we want. However, when you can eat to satisfaction, as is the case on a fasting diet, your body responds by continuing to drop body fat.
4.An intermittent fasting diet is less restrictive than other diets.
Let us be clear here if your idea of good food is a burger and fries; nothing is going to help you until you change your perception. However, it is perfectly possible and even helpful to have some leeway in what you eat. Sure, start with your protein and veggies, but some of what you like has some interesting and positive hormonal effects if you are trying to get lean or even build some muscle.
5.An intermittent fasting diet adapts to you.
This is the real beauty of this approach. Instead of trying to find exactly the right number of grams of carbs or whatever at 10 am, you fit your daily fast to your life and goals. Some find a 16 hour fast from evening until the next day at lunchtime works best. Others prefer a 24-hour cycle or even a 4-hour eating window. All of these are possible and have different advantages.
Instead of fasting for days or weeks, the IF involves fasting every day. A typical eating day for most people is something like the following:
- 8:00 AM Breakfast.
- 12:00 PM Lunch.
- 7:00 PM Dinner.
- Perhaps a light snack before bed.
This schedule means that eating is spread out over a12+ hour eating window that allows for a lot of time for overeating.
Intermittent fasting allows you to eat relatively the same amounts of food, just within a compressed timeframe. An intermittent fasting weight loss schedule would look something like the following:
- 10:00 AM Breakfast
- 2:00 PM Lunch
- 6:00 PM Dinner
What we have effectively done is compress the eating window to 8 hours. Outside of the 8-hour window, you should only take water. I believe that we should fit our diet around our daily lifestyles, not our lifestyles around out diet. The key to using intermittent fasting for weight loss is flexibility.
I believe the most flexible and fruitful method on intermittent fasting is the 24-hour break from eating once or twice per week. This allows you to eat every day and provides enough flexibility to fit around your lifestyle. Diets fail because they restrict and deprive, but this is different for intermittent fasting.
There is a mental adjustment period of about two weeks. This is the time that it typically takes your body and mind to become used to the changes in eating. After two weeks, any hunger cravings will begin to subside.
Just in recent times, intermittent fasting for weight loss continues being getting positive reviews from previously unattractive critics. This is partially consequently of flexibility and simplicity which typically just are not equaled by conventional weight-loss ideas!
This is normally due to the reality the practicalities of intermittent fasting happen to be shown outnumber these of regular diets. Intermittent fasting is expanding incredibly swiftly, mainly because people now recognize reducing weight is significantly easier with intermittent fasting.
Typically, the extreme stomach is normally a manifestation of a digestive tract disorder, like Moody Intestinal Problem. Are you able to take in compulsively? Preserve yourself active, so that you are derailed from contemplating about all of that dishes you concentrate on you ought to become consuming. In case you will need a normal system that might allow you to think about fasting for your weight-loss journey.
Having known the benefits if intermittent fasting, it is my hope that you will give it a trial and do it successfully. It will stand to be successful in washing away the fats/weight that you consider a bother to you. All the best!