Intermittent fasting is one of the biggest controversial topics in the field of weight loss & health benefits today. Many who had adopted intermittent fasting guide have evidenced to gain some great benefits regarding health & overall feeling of well-being.
If you have been struggling with weight loss all your life, Intermittent Fasting can HELP, but it needs to be part of a well balanced approach that works for your lifestyle, body type, lifestyle, experience and goals.
In order to understand how Intermittent Fasting works, you need to first know about the different metabolic states that the body goes through when we eat food.
Our body digests the food and absorbs the nutrients from it. Digestion begins the moment you put food into your mouth, as the food is broken down into its constituent parts to be absorbed through the intestine.
Insulin is also elevated, and this signals your body to store any excess calories in your fat cells. In the presence of insulin, the burning of fat is halted, while the body burns glucose.
When you fast overnight along with skipping meals during the day puts your body in the post absorptive state as well. Initially, your body depends on glycogen (stored carbohydrate) to fuel itself but as insulin levels drop, the body starts mobilizing stored body fat from your fat cells and burning this fat for energy.
Intermittent Fasting or extending your overnight fast allows you to spend time in the fasted state, which means you are using stored body fat for fuel. That’s the reason why it is so beneficial in cutting body weight.
Benefits of Intermittent Fasting
IF have powerful benefits for your body and brain. It can completely transform the way you approach food and empower you to become more in tune with your body.
The several health benefits like-
- It keeps your brain sharp
- Helps reduce the risk of diabetes
- Maintains a good heart health
- Helps fight cancer
Types of Intermittent Fasting
It is the most intense type of Intermittent Fasting. You’ll be fasting for a full 20 hours and allowing yourself one four-hour window to eat. It’s likely you might get just one, maybe two meals a day, depending on what you find works for you.
This is a easy or beginner’s IF type and probably something a lot of people are doing without even thinking about it. It means you’re fasting for 12 hours a day and eating within a 12-hour window. That means if you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations, you’re already in IF.
It is the perfect IF method, you fast for 16 hours each day and restrict your eating window to just eight hours, which likely means you can squeeze in two, maybe three meals. Most people following the 16/8 method simply skip breakfast, have their first meal midday, and refrain from eating too late at night.
Individuals with the following conditions should abstain from intermittent fasting:
- Eating disorders that involve unhealthy self-restriction (anorexia or bulimia nervosa)
- Use of medications that require food intake
- Active growth stage, such as in adolescents
- Pregnancy, breastfeeding
Because it would not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications.
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