How To Lose Weight When You Do Not Have Time?
How To Lose Weight When You Do Not Have Time?
The weight loss regime intermittent fasting is an effective way to lose weight that is applied by people all over the world. Many studies show that this diet has great impact on your body and brain, even contributes to longevity.
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So what is the Intermittent Fasting (IF) diet?
Intermittent fasting (IF) is a term that describes a diet with cycles of eating and fasting. It doesn’t say anything about what foods you should eat, but rather when. It is not a “diet” in the usual sense, it is precisely described as a “style of eating”. According to this method, you need to fast continuously for 16 hours or for 24 hours, done twice a week. This fasting has been proven since ancient times, our ancestors hunted and gathered food all year round. So there are times when they can’t find anything to eat, and our bodies have evolved to keep going without food for a while.
How to do IF?
It all involves separating the “eating” time from the “fasting” time. During the fasting phase, you either eat very little or nothing at all.
Here are some of the most commonly used methods:
16/8 Method: This method is also called Leangains method. With this method, at first, you still maintain adequate nutrition at meals for 8 hours, for example from 1am to 9pm. Then you start fasting for the next 16 hours. During these 16 hours, you are not allowed to eat any calories.
+ Eat-Stop-Eat method: This method will fast you for 24 hours, 1-2 times a week. For example. You can fast from dinner today to dinner tomorrow.
+ The 5:2 diet: Two non-consecutive days of the week you eat only 500-600 calories. The remaining five days you eat as usual.
If you follow this method, what will change in your body?
By helping you absorb less energy, Intermittent Fasting can support to reduce calorie intake. In addition, the Intermittent Fasting diet can alter hormone levels to facilitate weight loss. Besides, low insulin levels and increased human growth hormone levels will increase norepinephrine hormone levels (noradrenaline) which has the function of burning fat. Because of these changes in hormones, short-term fasting can actually increase your metabolic rate by 3.6-14%, helping you eat less (take in fewer calories) and burn more calories.
Intermittent Fasting can cause weight loss by changing both sides of the calorie equation. In a 2014 world review study of Intermittent Fasting, it was shown this method helps to lose 3-8% of weight in 3-24 weeks. That’s actually a relatively large number when compared to most of other weight loss pratices. According to this study, people also reduce their waist circumference by 4-7%, they lose a significant amount of the belly fat that accumulates around the organs and causes harm to our health. There is also another research indicating Intermittent Fasting causes less muscle loss than intermittent calorie restriction methods.
However, you should remember, the main purpose of this method is to help you eat fewer calories overall. If you eat large amounts during the eating phase, then you may not lose any weight.
The Health Benefits of the Intermittent Fasting Diet
Many studies have been done on the Intermittent Fasting diet in both humans and animals. These studies have shown that it can have many major benefits in terms of weight control, body and brain health as well as longetivity.
+Weight loss: As mentioned above, Intermittent Fasting can help you lose weight and belly fat without consciously restricting calories.
+Insulin resistance: Intermittent Fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This will protect against type 2 diabetes.
+Inflammation: Some studies show that Intermittent Fasting can reduce bad LDL cholesterol, blood fats, inflammatory oils, blood sugar and insulin resistance. All of these are all risk factors for heart disease.
+Cancer: Animal studies show that Intermittent Fasting may help prevent cancer.
+Brain Health: Intermittent Fasting increases levels of a brain hormone called BDNF, and may support the growth of new nerve cells. It may also protect against Alzheimer’s disease.
+Anti-aging: Intermittent Fasting can prolong life in rats. Research shows that mice on this diet live longer 36-83 %.
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