Intermittent Fasting 101: How to Achieve The Ultimate Weight Loss in Your Life
Intermittent Fasting 101 :
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
Many studies show that it can have powerful effects on your body and brain and may even help
What is intermittent fasting?
Intermittent fasting is simply a style of eating that allows you to consume a relatively small amount of food each day, but also allows you to eat when you want to eat.
You can use the term “IF” for any type of intermittent fasting. You could probably call it 4/8/2.5/20.
For most people, it’s a combination of the four models above.
Here’s a more detailed description of the fasting method we’re currently using and our personal experiences with it:
(During the fasting period, you consume 40% of your normal calorie intake; during the extended period you consume 70% of your normal calorie intake.)
After experimenting with different intermittent fasting methods, we’ve settled on a one-day plan called 5/2/1.
This is because it allows us to lose 1.5-2 pounds of bodyweight per week.
The basics of intermittent fasting
Simply put, intermittent fasting is any method of eating that involves eating no more than every other day or two. There are a lot of variations to the term.
Any fasting method involves not eating food for a few hours or days at a time.
Most fasting methods involve starting a period of eating at the beginning of the day, a meal that is typically eaten with a fasting period before and after.
This fasting period ranges from one to several hours, and the eating period varies from day to day.
Any form of fasting can be combined with other forms of healthy eating, such as high protein or calorie restricted diets.
Types of intermittent fasting
One type of intermittent fasting is called:
Time-restricted feeding (TRF).
TRF is when you fast during the hours when you’re not feeding.
According to Dr. Jason Fung:
TRF may reduce your risk of diseases like cancer and heart disease,
reduce your body fat, and increase lean muscle mass.
Intermittent fasting can also be done by skipping your usual meals and eating whenever you feel hungry.
You can also:
Carb-load your meals (seriously).
Bread, pasta, rice, potatoes, sugar and other starchy foods should be eaten in moderation.
On top of that, you can have healthy fats and protein instead of the usual high-fat meals.
However, research shows that:
The risks of eating carbohydrate-rich foods in place of fat are unclear.
Types of intermittent fasting
There are several different forms of intermittent fasting that you can try.
The first is known as time-restricted feeding.
This is when you fast during certain hours of the day but eat during the rest of the day.
Many people use this method of fasting to restrict their calorie intake to 1,600 per day.
This is often the recommended daily calorie intake for people who are hoping to lose weight, however this is not the case for everyone.
The second option is a variation of the time-restricted feeding technique where you restrict the time that you can eat during the day.
This means that you restrict your food intake to 8-10 hours a day.
There are many different variations of this fasting technique.
Benefits of intermittent fasting
Many studies show that it can have powerful effects on your body and brain and may even help prevent diseases, boost your
Body composition, improve your strength and fitness, fight aging and increase your lifespan.
The exercise you do during this time determines your calorie burning
This is because fasting is a very efficient way of cutting out excess calories.
Without giving your body time to eat, it uses the fat and water stored in your liver and muscles for energy.
Your body will not be able to absorb the nutrients you eat while you’re fasting, so it will stay in your body longer and burn them off.
This is known as the fat-burning zone. In the initial week of fasting, your body can burn up to 800 calories.
Intermittent fasting for weight loss
Recent research shows that intermittent fasting can help you lose weight, reduce cholesterol, and even boost brainpower.
These studies give good reason to choose IF as a new way of eating.
Intermittent fasting for health benefits
Other research has shown that IF may help you keep your weight down and may even help you to deal with diabetes, heart disease and some cancers.
The science behind this diet is so compelling that it’s worth considering IF as a dietary approach for your health goals.
Intermittent fasting and brain function
One study found that a fasting brain showed structural changes that are similar to brain damage.
Scientists think this may be a sign that the body is starving for energy and tries to conserve energy.
Conclusion:
Intermittent Fasting 101: How to Achieve The Ultimate Weight Loss in Your Life is an easy to read, self-study, intermediate level, research-based, healthy weight loss guide.
What is Intermittent Fasting?
Intermittent Fasting 101 is written for people looking to lose weight by fast-tracking their metabolism, switching between normal and fasted state and different feeding styles.
The book explains the benefits of fasting, explain how to switch between normal and fasted states and different feeding styles and how to cook using the appropriate fasting meals or “smart meals”.
How is Intermittent Fasting Used in the Body?
Researchers continue to discover incredible benefits of Intermittent Fasting. Here are just a few:
Fasting slows down the metabolism in your body.