Intermittent Fasting for Weight Loss
- Possible Pat
- July 30, 2018
Intermittent fasting is one of the most popular health and weight loss trends, and one method that people ask me about all the time. I see people talk about it on social media, and it seems that everyone is giving it a try. You’re probably seeing too and may have thought about trying it for yourself.
But does it work? There so many diet trends out there that promise to help you lose weight and some do, but they are not sustainable, or they are not healthy, to begin with. When you start to lose weight, you have to make sure you are doing it in a way that is healthy and will help you develop habits that will keep the weight off for good. One major issue that many trendy diets is that they are made for you to drop a little bit of weight quickly, and this makes them seem successful. However, the results are not sustainable, and you quickly put the weight back on.
Intermittent fasting may be more than just another diet trend and could offer some added benefits to your health and weight loss goals.
What Is Intermittent Fasting?
Intermittent fasting isn’t your typical diet where you control portions and remove foods from your diet. While you still need to eat healthy food in healthy portions to get to your health and weight loss goals, intermittent fasting is about creating an eating pattern. Instead of restricting what you eat, this diet restricts when you eat.
Although intermittent Fasting may be trending right now, there is nothing new about the idea of fasting and is often thought to be a more natural method of eating.
Just as the name implies, intermittent fasting is where you fast for an extended period. Typically, this is for about 16 hours, with an 8-hour eating window. However, there are several schedules that people follow.
Intermittent Fasting Methods
There are many types of intermittent fasting, and fasting is not right for everyone. The most popular and natural method is the Leangain Protocol. With this method, also known as the 16:8 method, you fast for 14-16 hours, leaving you with an eating window of 8-10 hours.
If you are going to incorporate intermittent fasting into your life, this is the method I would recommend. You can make it easier by starting your fasting cycle after your last meal of the day. For example, start your fasting at 7 pm and end it at 11 am the next day. This way, you are sleeping during a large portion of your fast, making you feel less hungry. You are then free to begin eating just in time for lunch.
In the morning, instead of breakfast, grab a cup of coffee with no cream or sugar. A cup of coffee is only two calories. To stay in a fasted mode, you cannot consume more than 50 calories. You also want to be sure to drink plenty of water throughout the day to stay hydrated. This will also make you feel less hungry.
Is Intermittent Fasting Good For Weight Loss?
When done right, intermittent fasting has been shown to be good for weight loss. The way it works is the same way that keto works, by putting the body into ketosis for a short period. Many people on the Keto Diet also like to incorporate intermittent fasting to boost results.
Not only does putting your body into ketosis help you lose weight, but by scheduling periods of fasting throughout your week you will automatically see a reduction in calorie intake. This alone can lead to a decrease in weight.
Benefits of Intermittent Fasting
Weight Loss: As mentioned, intermittent fasting leads to a reduction in calorie intake, while also boosting your metabolism to burn more fat. This can cause significant weight loss.
Lowers Your Risk of Type II Diabetes: Intermittent fasting has been shown to reduce insulin resistance and overall reduce your blood sugar levels. This can help reduce your risk of developing diabetes.
Improves Heart Health: Fasting can help reduce many of the factors that lead to heart diseases, such as blood pressure, blood sugar levels, inflammation, and cholesterol levels.
Brain Health: You can improve your brain health through intermittent fasting, as studies show that it can increase the levels of BDNF, a brain hormone also known as the brain-derived neurotrophic factor. BDNF is responsible for the creation of protein in the brain and spinal cord, which supports the grown, maturation, and maintenance of nerve cells. Deficiency in this hormone has been known to lead to depression.
Can You Combine Intermittent Fasting with Your Current Diet?
The great thing about intermittent fasting is that you can combine it with your current diet. I’ve seen people use intermittent fasting while doing keto, carb-cycling, or just using mindful eating, the practice of just watching what you eat and making sure everything you consume is comprised of clean, whole foods.
In many instances, especially when you are trying to lose weight, intermittent fasting can increase your weight loss results. Not only does it boost your metabolism during your period of fasting, but it also reduces your overall caloric intake. Reducing your calories is one of the primary keys to losing weight.
If you are on a Custom Meal Plan, you can rearrange your meals so that you are consuming them within your eating window. This way, you are still consuming the same foods and the same calories, but in a shorter amount of time. Don’t be surprised if you find that you have a hard time eating all the food.
What Can You Have While You are Fasting?
Ideally, when you are fasting, you should not consume anything with calories. The general rule is as long as you consume under 50 calories, you will remain in a fasted state. Stick to beverages, such as water and coffee without cream or sugar.
Once you are done fasting, continue to eat according to your diet, whether you are doing keto, carb-cycling, or are just eating clean. The last thing you want to do, however, is eat processed, unhealthy food, or overeat. If you are trying to lose weight and trying to restrict calories, be sure you stay within your limits.
Although intermittent fasting typically leads to a reduction in calories, some people tend to use their window of eating to binge. This can cancel out any benefits that you may be looking to get from intermittent fasting.
Cons of Intermittent Fasting
Intermittent fasting can be harmful if you are underweight, or have a history of eating disorders. Before starting any new diet plan, you should always consult your doctor before starting a new diet plan, especially if you are on medication or have an existing medical condition.
Fasting can also lead you to binge if you are not careful and this can lead to weight gain and a further downfall of health.
Intermittent fasting, when combined with an already healthy diet, can improve your health and lead to more significant weight loss. The best, most popular, and most natural method of intermittent fasting is the Leangains Protocol, also known as the 16:8 method. With this intermittent fasting method, you fast for 16 hours and have an eating window for 8 hours. During this time you should eat clean and stay within your calorie restrictions for the day.
Intermittent fasting can help reduce your overall calorie intake and boost your metabolism, helping you lose weight, improve heart health, lower your risk of type II diabetes, and promote brain health. Before you start fasting, be sure to check with your doctor, especially if you have an existing medical condition or you are on medication.
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About Possible Pat
Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.