What is intermittent fasting? From A to Z on intermittent fasting
The intermittent fasting technique involves restricting the amount of food that is eaten for a specific period of time throughout the day. The idea is to eat only when you are hungry, and only as much food as you need. This method has been used for years by people trying to lose weight and has been found to help people lose weight and improve their health. Intermittent fasting is one of the most popular diets today.
1. Weight loss methods IF 16/8
In fasting, the 16/8 intermittent fasting plan is one of the most common types of fasting.
To lose weight according to the IF 16/8 method, you should limit the intake of high-calorie foods and drinks for 8 hours. At the same time completely fast for the remaining 16 hours of the day.
News is in every day you can choose flexible 8 hours to eat (but food restriction) and 16 hours to abstain completely. For example, you eat from 12 to 8 p.m. and fast from 8 pm to 12 noon the next day the newly eat again. Complementary Products: https://amzn.to/3q0mKTq
• Advantages:
the Method of weight loss IF 16/8 not only helps lose weight but also prevents hypertension. If combined workout, how to lose weight also maintain muscle mass.
• Cons:
fasting for 16 hours continuously will be very difficult.
• Advice for you:
Need to ensure a balanced diet including fruits, vegetables, whole grains, healthy fats, and protein to achieve high results with mode this weight loss.
2. Method of dieting interrupted 5:2
Eat less 5:2 could be a arrange fasting basic interference. Every week has 5 days you are to eat normally and don't restrict calories. With two days left in the week, you reduce the calorie intake down to 1/4 of everyday needs.
For example, with the regular consumption of 2,000 calories per day, the need to cut down 500 calories for two days per week.
• Advantages:
Mode fasting interrupts this very versatile, you can choose the day to eat and day cut.so This way, you'll be able to diminish weight and control blood sugar in individuals with sort 2 diabetes.
• Cons:
Limited themselves only to the level of 500 calories per day is not an easy thing. also Consuming too few calories can make you sick or faint.
• Advice for you:
Should be discussed with a physician if you have health problems if you want to apply the diet interrupted this.
3. Methods of weight loss IF Eat-Stop-Eat
Method of fasting interrupted this requires you to be fasting for 24 hours, per week, do 1 – 2 times. As the days stop, you are allowed to eat comfort but also need to avoid consumption of calories excessively.
• Advantages:
fasting for 24 hours to support the process of metabolism, and help lose weight fast.
• Disadvantages:
Fast within 24 hours is not easy, many people give up halfway. Method of fasting interrupted this also lead to fainting or eating too much after that. Complementary Products: https://amzn.to/3q0mKTq
• Advice for you: consider carefully before applying mode this weight loss.
4. Fasting alternately
Fasting alternating each day is a weight-loss method IF quite simple. Specifically, your fast by day, but can eat anything on the day is to eat.
• Pros:
Way of fasting has weight loss effects markedly.
• Cons:
With beginner fasting, then this method can be torture. It also leads to overeating after a fast day.
• Advice for you:
To achieve high efficiency with the method of fasting interrupted this, you should eat more foods rich in protein, strengthen vegetables at the same time combine this workout.
5. Diets Warrior (warrior)
Diets warrior based on the eating patterns of ancient warriors.so This mode is more severe than the methods 16/8. Complementary Products: https://amzn.to/3q0mKTq
You are allowed to eat very little in 20 hours into the day, and eat as much food as desired in 4 hours a night. In particular, for 20 hours, Warrior encourages dieters to consume a small number of dairy products, boiled eggs, fruits, raw vegetables, and liquids that do not contain calories.so In 4 hours you can eat and drink comfortably but still need to prioritize healthy foods and unprocessed.
• Pros:
this diet not only helps lose weight but also can prevent diabetes, delaying the aging process…
• Cons:
diets Warrior can be difficult to follow. It can too lead to eating disarranges.
• Advice for you: If you want to apply, should consult a doctor.
Did fasting interrupt IF have any effect?
According to the study, the weight loss method IF (intermittent fasting) brings a lot of benefits. Specific:
• Weight loss
As mentioned above, fasting interruptions can help you to lose weight and belly fat that doesn't need to calculate many calorie intakes.
A recent study showed that participants fasting interruptions can reduce the waist by up to 7%.so In addition, fasting burning affects the fat cells. The results showed that fasting is little disruption and is reduced the amount of muscle in the body than those fasting by limiting the load of calories. Complementary Products: https://amzn.to/3q0mKTq
Fasting interrupted how long does it lose weight? Time and weight reduction are also depending on the condition and how you eat. Typically, after 3 weeks of applying this method, many people find the body has changed markedly.
• Insulin resistance
Methods of weight loss intermittent fasting reduces blood sugar by 6% and can prevent type 2 diabetes.
• Anti-inflammatory
Some studies show this diet reduces the signs of inflammation, the cause of chronic disease.
• Cardiovascular health
Fasting interrupts reduce cholesterol LDL “harmful” and triglycerides in the blood, thereby limiting the risk of heart disease.
• Brain health
This method supports the development of new nerve cells, preventing Alzheimer's disease.
At the same time, Intermittent Fasting also reduces stress, improves skin, and helps you to save time on cooking every day. The scientific research also showed that people who are fasting in moderation have memory improved, enhanced reflexes, and the brain, as well as less drowsy or tired.
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Why fasting disruption applies to losing weight?
You load fewer calories, but it consumed more calories. More deeply, you are changing the content of hormones in the body. Fasting interruptions increase the production of hormone consumption grease norepinephrine and regulate hormones that cause hunger, ghrelin. This strategy too decreased the sum of affronts within the blood. As a result, you can increase the amount of metabolism (metabolic rate) from 3.6% to 14%, meaning you consume more calories.
Intermittent Fasting helps your body be more efficient in energy metabolism.
Say na your body has two states: when “no” and when “'ve used up all my excess energy”.
Status no place when you're eating or digesting food.
This mode lasts 3-5 hours after you eat. In this mode, your body produces high content of high insulin levels. The body is energy metabolism into fat instead of burning fat to create energy.
After 3-5 hours, this can progress into the stage of ve used up all my excess energy. This is when it starts to use energy from fat. While you sleep, the body will burn energy from fat until you wake up and have breakfast.
Fasting disruption intermittent fasting what to eat?
During the fasting period, you are allowed to drink that do not contain calories, such as filtered water, tea, and black coffee. Complementary Products: https://amzn.to/3q0mKTq
With time allowed to eat, you eat normally. Parallel, to increase efficiency, should limit food high-calorie, fried foods, and sweets. Should enjoy many different foods and priorities eat healthy as whole grain cereals, green vegetables, healthy fats, and lean protein.
Who should not eat according to the method IF?
Experts said that although there are many advantages, the weight loss method IF (intermittent fasting) is not for everyone. Some of the following subjects need to stay away from fasting interrupted:
• youngsters and kids under the age of 18.
• girls who are pregnant or within the lactation duration.
• people with diabetes or issues with blood sugar.
• people with a history of consuming disorders.
• human beings with low blood stress.
Weight loss methods IF (intermittent fasting) in general are quite safe and highly effective. but, if there are health issues you need to consult a doctor before you desire to make it. To lose weight with IF – fasting disruptions that are still healthy and not lose muscle, take regular exercise you.
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