People doing intermittent fasting might claim they’re on a diet, but they’re really not. The process is more of a change in lifestyle. But the key to doing intermittent fasting properly is to slowly change your eating patterns. This weight-loss method is about changing what you eat, and when you eat. Intermittent fasting doesn’t really specify what foods you should eat, either. It mostly focuses on when you should and shouldn’t be eating food throughout the day. Now, most people are claiming this has resulted in weight loss and muscle gain, and here’s why.
The 16-Hour Fasting Window
Intermittent fasting requires anyone who’s trying this weight-loss method to fast for 16 hours. That means you can forget about snacking on candy bars, chips, and sodas. You can only drink beverages that don’t contain any type of sugar whatsoever (just water, plain coffee, or tea!) during the fasting window.
Sleep It Off
For some people, it’s just easier to start fasting four hours before they go to sleep. Then, they let their 8 hours of rest make up a good chunk of the fasting window. That just leaves you with 4 hours to go before you can stuff your face full of food.
Skip The Most Important Meal
Some doctors and nutritionists might tell their patients that breakfast is the most important meal of the day. But if you’re fasting, you can forget about it. You still have a couple of hours to go, so you’ll need to skip breakfast and wait until lunch. Now, this won’t be much of a problem if you already skipped breakfast, right? If you’re having second thoughts about this popular weight-loss method, consider the following benefits to intermittent fasting.
You’ll Easily Lose A Ton Weight
Intermittent fasting can help you lose weight, particularly in tough areas like your belly. If you love a hearty breakfast, you can still have it later in the day. The point of fasting isn’t to skip meals but to create an eating pattern that lets you schedule when you can eat and when you need to fast.
It Reduces Insulin Resistance
When you fast, your body starts to burn off the
It’s Good For Your Heart
When you’re in this phase of intermittent fasting, try exercising. This will cause your body to burn more fat to keep your body going during your workout. That’s the easiest way you can achieve weight loss. It can also help reduce bad LDL cholesterol and triglycerides, which can reduce the risk of heart disease.
It Reduces Inflammation, Too
Intermittent fasting may reduce markers of inflammation by removing damaged cells and pathogens. But if you wake up in the morning and decide to exercise before heading off to work, you’ll need to prevent your body from dehydrating. But whatever you do, don’t consume sugary liquids or solids as these contain calories. Stay hydrated by drinking water, tea or black coffee.
It Can Prevent Cancer
Studies on tumor-ridden mice who underwent intermittent fasting showed dramatic signs of reduced growth tumors. This suggests that this eating method has cancer-preventing benefits. But remember that you’re actually training your body to remain in a fasted state, and then in a fed state for a while. The fed state begins the moment you eat your first meal and ends about 5 hours after you’ve had your last meal. During this stage, your body will begin to digest and store nutrients from the food you eat to maintain its energy levels.
It Gives Your Brain A Boost
BDNF (brain-derived neurotrophic factor) is a brain hormone that increases during intermittent fasting, causing new nerve cells to grow. This could potentially protect you from developing Alzheimer’s or at the very least delaying it from happening.
It Can Slow Down Aging
Intermittent fasting has also shown to increase the lifespan in rats, which means that if you can figure out how to manipulate your body to burn more fat with this process, you can achieve your weight goal and stay young.
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