What is intermittent fasting for weight loss and how to do it? Intermittent fasting might be the perfect option to get rid of excessive fat and lose pounds, as you will be training your body to acquire a healthy diet habit that will provide you with a sustainable and well-balanced weight loss technique.
Besides from representing a great way to lose excessive weight in a healthy and effective manner, intermittent fasting can help you establish balance in your organism, boost energy levels, can help you improve your immune system and can even boost your brain and memory function.
You can think of intermittent fasting as a way of reprogramming your organism by scheduling your daily meals within a timeframe of 6 to 8 hours, depending on your average meal plan, which should result in lowering the intake of calories in addition to speeding up the process of burning stored fat – also known as ketosis.
Using Intermittent Fasting for Weight Loss
What makes intermittent fasting as effective for weight loss is the fact that this technique can force your body to enter into a normal metabolic process known as ketosis.
During this metabolic process, the body is reacting to the lack of glucose, which is succeeded by lowering the intake of daily calories, by having a low-carb diet, or with intermittent fasting.
The body starts burning excessive fat in the process, which results in building up levels of ketones, which is actually an acidic product of ketosis working on spending redundant fats that your organism has stored due to overeating or taking more calories than your body can spend on a daily basis.
While you need to avoid certain groups of foods with low-carb diets that work on speeding up your metabolism, intermittent fasting doesn’t restrict your list of groceries but instead focuses on the timing in your meal patterns.
According to the studies from 2015, which started off with the rising popularity of weight loss fasting techniques, an average person looking to lose weight with the help of this technique is said to lose around 10 pounds within the period of no more than 10 weeks, which confirms the efficiency of fasting as a weight loss strategy.
There are numerous different ways of arranging your daily meals in accordance with intermittent fasting plans, however, perhaps the simplest and the most effective technique for beginners might be eating with a timeframe of 6 to 8 hours, where you are allowed to take your entire food intake for the day within a period of 6 to 8 hours, while you will be fasting for the rest of the day.
Even though these meal patterns might appear to be restrictive, intermittent fasting is proven to be the most efficient technique for losing weight when it comes to getting rid of the stubborn fat around the area of your waist and belly, also known as visceral fat.
How Does Intermittent Fasting Works on Weight Loss?
Despite contradictory beliefs, fasting is not unhealthy or unnatural, especially when done in cycles for boosting your metabolism and entering in a natural state of ketosis.
The fact that your body will be getting everything it needs for daily functioning within the period of 6 to 8 hours, your organism will have a lot of time left to process everything you have eaten before the expiration of your “meal time”, while additionally stripping off excessive fat once you get hungry.
As the time goes by, your body will get used to these meal patterns, so intermittent fasting should come as natural after some time spent on the regimen.
Fasting works by allowing your organism to take some time to process all the food intake you are providing while activating ketosis, which then works on burning excessive fat, thus resulting in effectively losing weight.
During the process of intermittent fasting, your body will be going through the following beneficial stages:
- Cholesterol levels in your body will become lower as a consequence of fasting, reducing the “bad” cholesterol levels, while diminishing risk factors for cardiovascular diseases.
- Inflammation and inflammatory diseases alongside with risk factors should be addressed by intermittent fasting as this weight loss process removes inflammation risk factors alongside decreasing stress caused to the body toxins.
- Ketosis is perhaps the most useful “side-effect” to intermittent fasting as it is strictly related to losing weight. During this process, your body will be recording an increased level of acid called ketones, which should result in burning excessive fat and losing weight.
- Insulin levels are lowered, that way preventing diabetes and gaining weight. This is the turning point for your weight loss process, as by restricting your glucose intakes to a certain period of the day with intermittent fasting, you are allowing your body to burn fat for energy instead of using excessive glucose.
- Metabolism functions are set to be improved with intermittent fasting as this process, while your levels of adrenaline will also grow to meet a more efficient function in losing weight and allowing your body to use more stored energy.
How to Get Started with Intermittent Fasting?
There are many different ways of getting started with intermittent fasting, while many dieters insist that a perfect fasting pattern that could fit anyone doesn’t exist. Whether you decide to fast every other day, eat only one large meal per day, or have your food intake within a timeframe of 6 to 8 hours, you need to listen to what your body needs to say about it.
Craving food and sweets during your first week are more than natural and will not hurt your body, however, in case you start to feel nausea, you need to consider changing your fasting pattern.
Another thing that should help you put your cravings at ease as you are starting out is lowering your intake of carbohydrates or carbs during your meal hours while getting rid of junk food and introducing high-quality meat and healthy vegetables to your diet should make intermittent fasting as efficient and simple as possible.