Now people are changing as well as their mindsets are changing. They are more conscious about their health now. Everyone is looking for some ways to stay fit and healthy. People now started pasting to lose weight. Intermittent fasting is one of the world’s most current and popular health and fitness trends right now. People are not only using it to lose weight but also to improve their health and changing their lifestyles to simpler. Here is the Intermittent Fasting 101 guide for the beginners.
What is intermittent fasting?
The first thing that comes to mind while knowing about this fasting, the first thing is to make it clear that intermittent fasting is NOT a diet; it’s a lifestyle choice or pattern of eating that people choose to stay healthy, the cycles between eating and fasting phases. It’s more about when you eat vs. what you eat that keeps you healthy and fit.
Where did fasting come from?
It’s a trend right now, intermittent fasting has been around us for centuries as part of human evolution. People are fasting for spiritual and religious reasons every year. This topic has come to light because of its effects on body weight and decrease of body fat. A recent study found that participants that followed this fasting had a decrease in the risk of evolving cancer, heart disease, diabetes, and other age-related risks to human health.
How does fasting help weight loss?
When you are fasting, your body uses stored fat for energy in the body. This happens because of lowered insulin levels in the body, improved growth hormones, and better norepinephrine in your body. All of these changes cause your body to increase metabolism in the body. An increase in metabolism helps with weight loss, body fat decline, and improved muscle mass.
This all happens when you fast longer than 12 hours when the human body arrives at a fat-burning state. Most people take advantage of their natural sleep cycle. In some regions after dinner the night before, people stop eating around 6 pm and use the overnight hours to get their fasting started.
How do you start fasting?
Fasting is not a difficult thing to do it’s very flexible. You only need to choose which days you fast and how many hours you want to fast that can be easily bearable for you. The recommendation for you is to start slowly and work yourself up to a longer fasting break. As in some regions overnight fasting is easier, so if you are going to fast, skip breakfast the next morning to check your elasticity out that how many extra hours your fast can last.
What are the easiest fasting methods?
Fasting is an easier thing to do. All you need to do is to control your eating desires for some hours. There are mainly two popular methods of intermittent fasting, these are:
This is the most popular method of fasting nowadays. The idea works in this way, you will be fasting for 16 hours starting after dinner, and then you can eat during an 8-hour window throughout the day. Let’s suppose if your last meal of the day is around 7 pm, you would fast until 11 am. This overnight fasting will help you complete a 16-hour fast easily. Then, at 11 am, you can start your 8-hour window of eating.
The most important thing is that you have to eat all of your calories and nutrients for the day. You do not reduce the number of calories you consumed, you just simply eat them in a shorter time window.
The recommendation is to try the 16-8 method first and pick 2-3 days each week to fast to your convenience.
The other method is a 24-hour fast which is longer than the previous one. It works as If you eat dinner at 7 pm today, you will fast until 7 pm the next day which makes its 24 hours period. The important thing is when you break your fast, you do it with a normal-size, the high-nutrition meal just like usually people do. That will not enough, the next day, your body may need more calories. In this case, the recommendation is to increase your calorie consumption with an additional protein-based snack that will provide your body a proper amount of calories.
- Make sure you’re not decreasing your calorie consumption for the day. You should be getting the suggested amount of calories in your shorter window.
- Drink water! Staying hydrated is important you should still drink plenty of water. It’s okay to drink coffee or black tea during your fasting window, you can take other beverages as well, But water is compulsory
- Try to take alower carbohydrate diet so your body will burn more stored fat.
- Fasting is not recommendedfor: people with a history of eating disorders as it’s not safe for them to starve themselves; women who are pregnant or breastfeeding, they need more portions in the different time periods of the day; people under the age of 18 as their bodies as growing.
At the end of the day, there’s no one perfect size of food portion that fits all nutrition solutions for the human body. Everyone’s body needs are different from others, you should focus on what works best for your body to live a healthy lifestyle and maintain it.