Weight loss is the most common reason why people try intermittent fasting.
By making you eat fewer meals, periodic fasting can lead to an automatic reduction in calorie intake. In addition, intermittent fasting hormone levels change and this makes it easier to achieve weight loss.
In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat-burning hormone noradrenaline (noradrenaline). Due to these changes in hormones, short-term fasting can increase your metabolism by 3.6-14%
By helping you eat less and burn more calories, intermittent fasting creates weight loss by changing both sides of the calorie equation.
Studies show that periodic fasting can be a very powerful weight loss tool.
A 2014 study showed that this eating pattern can cause 3-8% weight loss in 3-24 weeks, which is a significant amount compared to most weight loss studies
According to the same study, people also lost 4-7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1).
Another study showed that intermittent fasting causes less muscle loss than that of regular calorie-restricted diets.
Keep in mind, though, that the main reason for its success is that intermittent fasting helps you eat fewer calories in general. Therefore, you should also pay attention to portion sizes when eating.
Intermittent fasting can increase your metabolism while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.
Health benefits
Many studies of intermittent fasting in both animals and humans have been performed.
These studies have shown that it can have powerful benefits for weight control and health for your body and brain. It can even help you live longer.
Here are the main health benefits of intermittent fasting:
Weight Loss: As mentioned above, intermittent fasting can help you lose weight and belly fat without consciously limiting the calories
Insulin resistance: Intermittent fasting can reduce insulin resistance, lower blood sugar by 3-6% and fasting insulin levels by 20-31%, which should protect against type 2 diabetes
Inflammation: Some studies show reductions in markers of inflammation, which is a factor in many chronic diseases
Heart health: Intermittent fasting can reduce the “bad” LDL cholesterol, triglycerides in the blood, inflammatory markers, blood sugar and insulin resistance – all risk factors for heart disease
Cancer: Animal experiments suggest that intermittent fasting may have a preventive effect against cancer
Brain health: Intermittent fasting increases the brain hormone BDNF and can help the growth of new nerve cells. It can also protect against Alzheimer’s disease
Anti-aging: Intermittent fasting can prolong the life of rats. Studies showed that fasting rats lived 36-83% longer
Remember that research is still in its early stages. Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and can reduce your risk of type 2 diabetes, heart disease and cancer. It can also help you live longer.
Make your healthy lifestyle easier
Eating healthy is simple, but it can be incredibly difficult to maintain. One of the biggest obstacles is all the work required to plan and prepare healthy meals. Intermittent fasting can make things easier as you do not have to plan, cook or clean up after as many meals as before.
For this reason, intermittent fasting is very popular among biohackers and also if you just want to enjoy life and the healthy lifestyle. As it improves your health and at the same time simplifies your life at the same time. One of the biggest benefits of intermittent fasting is that it makes healthy eating easier. There are fewer meals you need to prepare, cook and clean up after.
Who should be careful or avoid Intermittent fasting?
Intermittent fasting is certainly not for everyone.
If you are underweight or have a history of eating disorders, in these cases it can be directly harmful.
Should women fast? Yes intermittent fasting can be beneficial for women, especially omrking menopause but strict fasting is not good for women
Safety and side effects Hunger is the most important side effect of intermittent fasting. You may also feel weak and you may get a little “foggy brain” while often thinking about food. This is completely natural and temporary. Most people experience that it has been 3-5 days, but after this you start to feel all the benefits of fasting.
If you have a medical condition, consult your doctor before trying intermittent fasting.
All in all, periodic fasting has a unique opportunity to do something good for your body. There is nothing dangerous about not eating for a while if you are generally healthy.
Frequently Asked Questions about Intermittent fasting:
Here are answers to the most common questions about intermittent fasting.
1.What drinks can I drink on Intermittent fasting?
Water, coffee, tea and other calorie free drinks are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.
Coffee can be especially beneficial in a fast period as it can dull hunger.
2. Is it not unhealthy to skip breakfast?
No. If you make sure to eat healthy food the rest of the day, it is perfectly healthy. This is part of fasting
Can I take supplements while fasting?
Yes. Keep in mind, however, that some supplements like fat-soluble vitamins may work better when taken with meals.
4. Can I train while on Intermittent fasting?
Yes, fasting is fine. Some people I recommend taking BCAAs before training as this provides some energy. But the training in my program is adapted to your fast and can be performed after a meal “
5. Will fasting cause muscle loss?
All weight loss methods can cause muscle loss, which is why it is important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction. That is why this fast is so suitable
Will fasting slow down my metabolism?
No. Studies show that short-term fasting actually increases metabolism.
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