Have you been looking for a weight loss method to shed your weight? Are you not incline towards exercise? Does it seem difficult to stay on diet? Stay with us, because we are going to share with you a unique but very efficient method for weight loss. It is none other than intermittent fasting. Intermittent fasting simply works by switching between eating and fasting time periods. When the fasting time periods are extended than eating time periods, then your body will burn more calories than usual. Fasting for short time periods is not only helpful for weight loss but also helps in certain health conditions like diabetes, cholesterol, and blood sugar levels. One thing you need to consider during intermittent fasting; is that what you have been eating. Intermittent fasting works differently for different people. You can adopt any method for intermittent fasting given below:
Choosing Your Intermittent Fasting Plan:
Following are some intermittent fating plans that will definitely work for you as they have been approved by scientific studies:
- The 16:8 method.
- The 5:2 diet.
- The warrior diet.
- Alternate day Fasting (ADF).
The 16:8 Method
This model of intermittent fasting allows you to have food for only 8 hours a day. For the remaining 16 hours, you are abandoned from eating. It is totally up to you that which 8 hours do you choose for eating. Some people feel comfortable with skipping breakfast and consuming food from noon till night (1 pm -8 pm). However, others avoid late eating and can stick to 8 hours of eating starting from early hours of the day (9 a.m-5 p.m.). Restricted hours of eating will help you to shed calories. During restricted eating hours, calories will not be coming in the body from ingested food, rather your body will consume those that are already stored in your body, which in turn will help in weight loss.
This method is very feasible, as people from any routine and any schedule can stick to it. It can be adopted by a wide range of people from working ones to non-working ones. One thing you need to take care of is to eat only balanced diet comprising fruits, vegetables, whole grain and proteins to yield the maximum potential of this diet.
The 5:2 Method
The second method for intermittent fasting is 5:2 method. This methos is wellsuited for those who think that they cannot fast during working hours of the week. As the name indicates, it involves eating for 5 days a week and restricting the eating phenomena for the other 2 days of the week. You can choose any 2 days of the week according to your feasibility. Weekends are highly recommended for the working people for fating. All you need to do in this method is to restrict your calorie intake to such an extent tat you are taking only 1/4th of the calories you are consuming on daily basis. Let say, if a person is consuming 2000 calories a week, he will consume only 500 calories during restricted days of eating.
The 5:2 diet is not only good for weight loss but also effective for those suffering from high cholesterol, metabolic diseases, and diabetes type 2. You must consult your doctor before beginning this diet as it is not easy for a person to restrict his calories to the figure of 500 only. There are chances of illness and fainting if adopted without consultation.
The Warrior Diet
This diet is very much similar to the eating patterns of ancient warriors. It suggests a bit different method of eating. You can select any 20 hours of the day where you are allowed to eat but very barely. These 20 hours are ethe declined eating hours where you have to consume calories in a controlled manner. For the remaining 4 hours, you are allowed to eat freely. The warrior diet allows you to consume high-fiber and protein rich diet during 20 hours period like boiled eggs, green vegetables, raw fruits and green tea. For the remaining 4 hours, you are again advised to stay on organic and healthy food.
The 20 hours period of restricted eating allows your body to consume the accumulated fat in your body which aids in weight loss. One challenge of this diet is to contain yourself to limited food items with low calories for 20 hours. Some people after these 20 hours might go towards overconsumption which may cause deteriorated eating patterns. Hence, you are advised to eat as much healthy as you can.
How Can Intermittent Fasting Help You Lose Weight and Burn Calories?
The main reason behind weight loss is reduced intake of calories on daily basis. When you will consume calories less than those needed by your body, a calorie deficit will be created which will help in weight loss. According to scientific studies, intermittent fasting is likely to reduce your body mass 3-8% over a period of 3-24 weeks. Those who are suffering from stuck belly fat and wide waist will find that intermittent fasting is of great help for them. It is likely to produce significant results for those who are following it on regular basis.
What Foods are Allowed During Intermittent Fasting?
While there are no hard and fast rules as to what to eat or what to avoid during intermittent fasting, it doesn’t mean that you can eat anything that comes before you when you have been given the widow for eating. You are recommended to stick to healthy and organic foods like avocado, fish and sea food, cruciferous veggies, beans and legumes, berries and eggs, and nuts and whole grains.
- Water: Being a central component of your body, water is highly recommended during intermittent fasting. Water requirement varies from person to person depending upon body mass and size. All you need is to notice the color of your urine which must remain pale yellow at every cost. Dark yellow urine indicates dehydration and dehydration cannot be tolerated at any cost when you are trying to lose weight.
- Avocado: As you are prohibited from eating high-calorie foods due to their high-calorie content, you need some alternatives. Avocados are a good substitute as they will keep you full during fasting periods, so it is highly recommended during intermittent fasting.
- Fish and sea foods: Being rich in vitamin D, they are also full of proteins and fats. They are good substitute to the foods that are high in cholesterol.
- Cruciferous veggies: these vegetables comprise broccoli, sprouts, and cauliflower. All these vegetables are rich in fiber and water content. They will help you to stay full and their fiber content will also help you in gut health. Being low in calories, it will help you to shed bulk of pounds.
- Eggs, beans, berries, legumes: They are also recommended during intermittent fasting. Eggs being rich in protein will help you to retain your muscle content instead of fat content. Beans and legume also being rich source of proteins will help you to retain your energy levels. Similarly, berries also being a full package of nutrients will help you to retain your basic nutrients levels. All these items are low in calories but rich in vitamins, nutrients which means that your body will not be deprived of basic nutritional requirements.
Are You Allowed to Eat During Restricted Periods?
During the hours of restricted eating, you are prohibited from eating. Although, you are allowed to take items having zero or minimal calories. These items comprise green tea, black coffee, mineral water, plain tea and others. Regarding items of eating, you are advised to eat salads comprising combination of fruit and vegetables. All these items are low in calories, so they are highly recommended for eating during periods of fasting.
Bottom Line
There are certain constraints in intermittent fasting as well. Every one is not allowed to do intermittent fasting. Following areas must be considered:
- Children and teens under 18 years should not practice intermittent fasting.
- Pregnant women are prohibited from doing intermittent fasting.
- People suffering from diabetes and blood sugar problems are also advised to avoid it.
- People having history of eating disorder should also restrict themselves from intermittent fasting.
- Always consult your doctor before making any significant changes to your diet.
In a nutshell, intermittent fasting is a phenomenon of restricted eating where you are allowed to eat in restricted manner. The hours of earing and hours of fasting are specified and you are allowed to follow it strictly, if you want genuine results. Different models for intermittent fasting are available and you can adopt any one of them that suit you well. You are advised to eat healthier during eating hours; however, during fasting hours you can have some low-calorie drinks. People suffering from health anomalies like eating disorders, heart disease and blood sugar levels must consult their doctors before adopting for intermittent fasting.