What’s the big deal about intermittent fasting?
Intermittent fasting is one of the hottest trends in the weight loss world currently. It seems that every week, a brand new weight loss book comes out hyping the benefits of intermittent fasting. A lot of people are getting on the fasting bandwagon.
Before you get too excited, you might want to get clued in regarding what intermittent fasting is.
You need to get all the proper information so you can make a truly informed decision.
Just like with any kind of lifestyle modification or diet, you need to make sure that this diet or weight loss approach makes sense in line with your particular situation. Different people have different bodies. We have different metabolic rates and needs. We also have different levels of will power. What may work for someone else might not work for you. The same applies to intermittent fasting.
There are people claiming that this method helps them wave goodbye permanently to those extra pounds that they’ve been lugging around since forever. Just because they had great results doesn’t automatically mean you’ll have the same outcome. To get to the bottom of all this, let’s discuss what the big deal is about intermittent fasting.
Fasting produces quick weight loss results
When sizing up different weight loss methods, you have to remember that losing weight is actually quite simple. You really only have three options. Either you need to cut down on the food you eat or increase the amount of calories you burn every single day. Ideally, you should do both. These are the only ways weight loss will ever happen. While you can try the third option, most people have a tough time pulling it off.
Keep this in mind all the diet books, supplements, and weight loss program that you have or will ever come across target some part of the basic weight loss equation above. Either they help you increase the amount of calories you burn everyday, or they help you decrease the amount of calories you eat. A lot of weight loss options also help you try to do both.
Fasting is all about reducing your calorie intake. That’s all what you are doing with fasting. If you truly want to turbo-charge the weight loss results you get through fasting, you need to pair it with moderate exercise. This is the best way. You are essentially burning the candle from both ends. Sadly, as mentioned above, most people have a tough time doing this. It just takes too much effort.
The best news? You’re already fasting
Believe it or not, you are already fasting. You might not believe it, you might have a tough time accepting this, but this is the absolute truth. You see, when you’re sleeping, you are not eating. That’s all fasting is. Fasting is the act of not eating.
If you sleep normally then you have eight hours of zero calorie intake. This is what intermittent fasting builds on. Its all about increasing the daily window of time when you’re not taking in calories. Other variations of this weight loss method is to reschedule your meals so you can burn more calories in a very efficient way.
Fasting also helps your body increase its repair time. When you’re not eating, your body is spending less calories on digestion. Your body will have more energy to repair its tissues. This can help improve your overall metabolic flow. Again, their is no big mystery in this method of weight loss. You’re simply extending the amount of time in any given day when you’re not eating.
Different “Flavors” of Intermittent Fasting
Just like with any other trendy or popular weight loss method, there are many different versions of fasting you can try. There are different variations that appeal to people with different levels of metabolism. You may have a very busy schedule and might prefer a type of intermittent fasting over another. There really is no right or wrong answer.
You just need to pick the particular version of this type of fasting that best suit your personal circumstances. Here are the three most common types:
The eat-stop-eat method is when you eat for several days and then you stop for one or two full days. You then start eating again. This is great for people who have a tremendous amount of self-control and discipline. This is also great if you want to build muscle quickly. If you want to lose a lot of weight in a short period of time and build up your muscle, you may want to consider the eat-stop-eat program.
Narrow window fasting
There are many different versions of this particular version of Intermittent Fasting. They all work the same way. As mentioned above, you are already fasting. Typically, you are fasting for eight hours every single day. with this method, you are simply increasing the zero calorie window. The only time frame where this system allow you to eat is between 6-8 hours every day. This requires discipline and a fixed schedule. If you have a shifting schedule or your work schedule changes from week to week, this might not be the best option for you.
One big meal
Another way of Intermittent Fasting is to simply shift all your eating to one time of the day. According to research studies, the body burns up more calories in the early part of the day compared to the latter part. You might want to skip lunch and dinner and focus on a big breakfast. The best part of this version is that you don’t feel like you’re skimping on meals. Why? You can pack as much food at breakfast as possible. Knock yourself out. As long as you restrict your meals to once a day, you’ll lose weight.
Other benefits of fasting
In addition to weight loss, fasting brings a lot of benefits to the table. First, you will develop better insulin sensitivity. If you are pre-diabetic, fasting is beneficial to you. It can reconfigure your hunger signals. If you are addicted to sugar or a high carbohydrate diet, you might be hungry all throughout the day. If you shift to fasting weight loss, this system might cut down hunger signals. When you stop eating for a fairly long amount of time, it gives your digestive system time to heal. This increases you metabolic efficiency.