What is Intermittent Fasting
Learn about one of the best methods to lose fat
About Intermittent Fasting (IF)
Intermittent fasting is an eating method in which we eat for a defined period of time and fast for the rest of the day. This method has been practiced throughout human history, and it is an active fitness trend.
IF brings various health benefits, it can be used for both weight loss and for muscle gain, and a lot of people started to practice it.
Most people, when they hear the word “fasting” instantly presume it is connected to starvation. Fasting does not equal starving. In fact, you will consume your regular amount of calories, just in a shorter period of time.
How to practice Intermittent Fasting
There are multiple ways to do IF. The key is to eat all of your calories within the “eating period” and to avoid calories while fasting. It can be hard not to eat while in the fasting period so you can drink black coffee (without sugar), sugar-free tea, water or any beverage that has no calories.
Pick one of several IF methods:
The 16/8 Method - Fast for 16 hours, eat for 8 hours
The 5:2 Diet - Fast for 2 days a week (on fasting days restrict calories to 500-600)
Eat-Stop-Eat - Fast for 24 hours, once or twice a week
Alternate-Day Fasting - Fast every other day (you can, if you want, eat up to 500 calories on fasting days)
Benefits of Intermittent Fasting
IF has multiple health benefits and that is one of the main reasons why people are trying it out. These changes occur in your body when you fast:
Insulin sensitivity improves and your insulin levels drop, which means your stored fat is more accessible
Human Growth Hormone levels rise, and we all know how important this hormone is for muscle building as well as fat loss
Fat loss occurs without the need to restrict calories
Aging slows down because fasting gives your cells the ability to detox and renew themselves
Reduces the risk for heart diseases
It may help prevent cancer
It’s not for everyone
Not every method is suitable for everyone, Intermittent Fasting is no exception.
Do not start IF if you belong to one of the following groups:
Underweight people or people with eating disorders
Pregnant women and women with infertility issues
People with adrenal problems, blood sugar imbalance, and diabetes
People who are under a lot of stress
Remember, before starting any new eating habit, consult your doctor or dietitian.
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