Intermittent fasting

What is Intermittent Fasting?

Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating.

It doesn’t specify which foods you should eat but rather when you should eat them.

In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Weight loss effects of Intermittent Fasting

Weight loss is the most common reason for people to try intermittent fasting.

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%

However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall.

 

If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

Intermittent Fasting methods

There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.

  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

Health benefits of Intermittent Fasting

  • Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.

  • Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.

  • Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.

  • Heart health: Intermittent fasting reduces “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease.

  • Cancer: Animal studies suggest that intermittent fasting may prevent cancer.

  • Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.

  • Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer.

Best supplement for keto diet

For better and quicker weight loss results people often use some diet supplement during their Intermittent Fasting.

We would recommend adding Green Coffee Bean Max to your diet, especially with 16/8 Intermittent Fasting method.

Read more about Green Coffee Bean here.

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