Can you reverse the impact of disease to some extent apart from losing weight?
Yes, you can through – Intermittent fasting.
“Ireland is the second most obese country in the EU”, -according to a recent survey by the Irish Times.
Eurostat also found that “61% of males are overweight, compared to 49% of females.”
A person is overweight if he has a BMI- Body Mass Index 30 or higher and overweight if the BLI lies between 25-29.
Obesity poses a serious threat to a person and significantly increases chronic conditions like cardiovascular disease, hypertension, diabetes type 2, and cancer as well.
Thus, it is imperative to acknowledge the threat early and work towards reducing weight immediately.
Intermittent fasting reports have shown positive results in reducing the weight and severity of an obesity disease to a certain extent.
If you are perplexed regarding the weight-loss regime to choose and follow, then this article will help.
Table of contents:
- intermittent fasting – Easiest way to lose weight
- Intermittent fasting methods
- Intermittent fasting helps you lose weight, but how?
- What are some benefits of intermittent fasting?
- Is intermittent fasting the right option for you?
Intermittent Fasting- easiest way to lose weight
The intermittent fasting diet consists of short periods of fasting, reduced calorie intake, and unrestricted eating. This technique has proven effective in changing the body’s composition through loss of weight and mass.
This lifestyle change has led to lower blood pressure and cholesterol levels.
People switch to quick loans in Ireland to revamp their diet plans and adopt healthier ones to maintain their physical fitness.
However, the concept of intermittent fasting lays its roots in tradition. Earlier, intermittent fasting was practised for health and spiritual benefits.
Intermittent fasting means steady abstaining from food and unhealthy beverages for either 12 hours or a month.
A prolonged low-calorie diet causes physiological changes in the body, leading to habitual calorie restriction and, subsequently, weight loss.
Intermittent fasting Methods
- Fasting for 12 hours
- Fasting for 16 hours (daily eating restricted to 8 hours, fasting for 16 hours) (16:8)-schedule
- Fasting for 2 days of the week (eating restricted to 25% for 2 days each week) (5:2) schedule
- Alternate day fasting
- A weekly 24 day fast
- Warrior diet
Intermittent fasting helps you lose weight, but how?
One of the best ways to lose weight without changing your lifestyle is intermittent fasting. It helps in shedding bad body weight and keeps lean muscles.
Let’s analyze the fed state and fasted state before learning how intermittent fasting works.
- Fed State
The Fed State is the state when you eat something. It is the digesting and absorbing stage. It is the stage where you eat and lasts for 3-4 hours until you digest it. In the fed state, it is hard to burn fat. It is because of the high insulin levels in the body.
- Fasted State
Your body enters the post-absorptive state. It lasts until up to 8-12 hours after the meal. In the fasted state, it is easier to burn fat. Because the body doesn’t enter the fasted state until 12 hours after eating, insulin levels are low during that time.
It is the reason people switch to intermittent fasting without changing their eating and workout lifestyle.
Fasting helps you burn fat in ways that you wouldn’t normally do.
After intermittent fasting, normal hormone levels and insulin levels in the body contribute to weight loss. Apart from this, intermittent fasting releases a norepinephrine hormone, a fat-burning hormone.
By consuming few calories and burning more, you eventually lose weight by revising the calorie equation in the body.
The primary thing to understand here is fasting alone will not work. It is important to exercise as well, following the intermittent fasting routine.
According to the reports, “Intermittent fasting helps in reducing up to 8% of the fat within 24 weeks.”
So, in concise, intermittent fasting helps you lose weight if you don’t compromise on it by over-eating in the period allowed.
Apart from weight loss, intermittent fasting is beneficial in different metabolic and chronic disease prevention.
What are some benefits of intermittent fasting?
The benefits of intermittent fasting have been shown in both animal and human research. According to the research, intermittent fasting helps with weight control, brain and body development.
Thus, explore some of the benefits of intermittent fasting:
- Intermittent fasting helps in extending the lifespan
According to research, “restricting calorie intake is a way to increase or lengthen the lifespan.”
But the fact is, no one wants to starve to death to live longer. Here, intermittent fasting fills the gap.
Intermittent fasting puts your calories in burn mode and, thus, you lose weight and follow a healthy lifestyle.
- Intermittent dieting- an impactful alternative to dieting
Most individuals on a diet notice no change even after following a lengthy diet chart.
It is not because we are too lazy to follow it, but because we are too lazy to follow it for a long, consistent period.
If you choose intermittent fasting, you don’t have to follow the diet plan strictly, but you can follow a flexible diet plan that allows you to consume food while fasting.
You can follow any of the intermittent diet methods listed above in the article to suit your lifestyle and lose weight seamlessly.
Initially, it is difficult to go without food for a day or two a week. But if one becomes accustomed to it, life becomes smooth.
- Intermittent fasting may reduce cancer risks
There have been a lot of discussions held on the effect of intermittent fasting on cancer, and the results are promising.
According to a US study, “chemotherapy side effects can be reduced by fasting before treatment.”
Several studies conclude that intermittent fasting reduces not only chemotherapy side effects; the risk of cardiovascular disease.
Is intermittent fasting the right option for you?
Ongoing intermittent fasting, you might experience elevated hunger levels, and weakness may surface before adapting to the concept.
If you have any of the below medical conditions, consult your physician before switching to intermittent fasting:
- Blood sugar regular issues
- Low blood pressure
- Diabetic (Type 1 and Type 2)
- On heavy medications
- A woman trying to conceive
- A pregnant woman
Thus, intermittent fasting can help you stay fit and lean, along with grabbing a bite of your favourite burger.
This is how intermittent fasting helps you lose weight and be the best version of a healthy you. Consult your physician before switching to an intermittent diet plan.