Saturday, October 1, 2022

Weight Loss with Intermittent Fasting: Does it Work?

Thesis Statement: Intermittent fasting is not the same as traditional diets. Rather, it is a way to control your eating behavior. During this type of diet, people are allowed to eat for a limited amount of time described as “windows.” However, does this type of dieting actually help people lose weight? Read on to learn more.

Losing weight is not easy. In fact, there are many effective methods that can help you lose weight. Some involve eating certain types of foods, while others emphasize on restricting your calorie intake. Just like all these different methods of losing weight, one of the most effective methods is Intermittent Fasting. Intermittent fasting or IF can help you get rid of excess fat pretty easily. You can lose weight in intermittent fasting by intake of a low-calorie diet regularly that can help you lose your extra body fats. Because when your body has a low quantity of carbohydrates, it starts using your fat for energy production.

Our goal here is to introduce you to intermittent fasting, its types, and how it helps in reducing weight.

About Intermittent Fasting

Intermittent fasting is a fasting plan in which a person fasts in intervals or in a regular routine with either no meal or with a low-calorie diet. It is not only helpful in losing weight but also in lowering blood cholesterol levels, blood pressure control, and diabetes patients as well.

Types of Intermittent Fasting

There are many types of intermittent fasting. However, which style you choose depends on your own choice. Some of these are explained here.

Time-restricted feeding

In time-restricted feeding, you can choose a selected time of the day or hours in which you can have your meal, and for the rest of the day, you have to keep yourself away from food. For more effective results, you can use apple cider vinegar and water to make your fasting more effective. It’s one of the apple cider vinegar health benefits that helps in burning excess calories.

To choose time-restricted feeding, you can have certain choices.

16:8 method 

In this method, you can select only 8 hours from a day to have your regular meal, and for the rest of the day, you will be maintaining your fast by either having no food for the rest of the 16 hours of the day or by having a reduced-calorie diet. Most people select the 09:00-05:00 time window to have their meal.

5:2 method

In this method, you can eat whatever you like for the five days of the week, and rest of the two days of the week, you have to restrain yourself from eating by either having no food at all or having a deficient calorie diet on these two days.

You reduce a standard 1800-2000 calorie diet to a 300-500 calorie diet during intermittent fasting. As a result, your body fats reduce, and you can lose weight. By intermittent fasting, you can also control your blood pressure, cholesterol, and sugar level.

Alternate day fasting

You can also have an option of alternate-day fasting in which you can fast on alternate days. Alternate day fasting is proved to be very beneficial for weight loss as it becomes a regular routine to have no food on alternate days, and it reduces the weight efficiently.

This method is also beneficial in maintaining body mechanisms and components to a standard and optimal range.

Learn how intermittent fasting can lead to weight loss

Fats are a source of stored energy in your body. When you do not eat for a while, and your body needs energy, your body starts using fats from your body to get power from it. As a result, your body fat reduces, and you can lose weight easily.

Intermittent fasting also controls your body’s hormones, affecting your metabolism. For example,

  • Nor-Adrenaline Hormone

While you are fasting, this nervous system hormone is being instructed to decompose body fats into free fatty acids for energy consumption to meet the body’s energy requirement.

  • Insulin Hormone
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When you have your meal, the body demands more insulin to control blood glucose levels. However, when you are fasting, your insulin level reduces drastically, which helps in burning fats.

  • Researchers have found that intermittent fasting enhances the ability of energy expenditure and hunger hormones of the body.
  • It is also proved that time-restricted feeding intermittent fasting helps improve the hunger hormone Ghrelin and increases fat burning, which reduces body mass and weight loss.
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  • Intermittent fasting also helps lower liver fats content, which reduces the circumstances of cardiovascular diseases and diabetes. But for the best results, experts recommend that you must use it with ACV to further enhance its effectiveness. Research has shown that apple cider vinegar for weight loss is pretty effective. So, using it along with IF will significantly improve your end results.

Final Words

To conclude this article, we will strongly recommend that if you really want to lose weight and burn your extra fats and calories, you must try intermittent fasting. You can choose whatever plan you are comfortable with. Furthermore, you should avoid overeating while you have your food window open.