Intermittent Fasting to Lose Weight: 5 Best Tips and Methods

Intermittent Fasting to Lose Weight

Many people have problems losing weight to improve their health. The proportional, of course, will help everyone to have life health.

Many ways offered to get a proportionate weight. One conventional technique is Intermittent Fasting (IF). These impact methods on health, intelligence, and help you live longer.

What Is Intermittent Fasting?

Intermittent Fasting (IF) is a dietary arrangement that forms a cycle between fasting and eating. This rule does not specify certain foods to eat but tends to regulate meal times and meal breaks.

The emphasis of this method is your time to eat is different from the diet in the conventional sense. A pattern commonly used in Intermittent Fasting (IF) is fasting for 16 hours to 24 hours every day two times a week.

In the course of human evolution, fasting has been practised. In the past, ancient hunters did not have the food available at all times and did not even find anything to eat. Humans have evolved out to get used to fasting in a certain period.

In the application of daily life, natural fasting has also been done. The religious reasons also encourage humans to fast on certain occasions such as Islam, Christianity, Judaism and Buddhism.

Read: How to Calculate Body Fat Percentage: 5 Best Tips Accurately & Easily

How It Affects Your Cells and Hormones

Some things might happen to your body when you fast. This is because your body experiences are adjusting hormone levels to facilitate access to fat in the body.

Important repair processes in body cells will also be carried out to change gene expression. Changes that often occur when you fast include:

  1. Human Growth Hormone (HGH), a condition in which hormone growth rates increase fivefold. The benefit of this condition is that you can reduce fat and add muscle.
  2. Increased insulin sensitivity and dramatic decrease in insulin levels. When insulin levels are lower, the fat in the body will be easier to access.
  3. Cellular repair including the autophagy process. The process occurs when cells digest and remove old and dysfunctional proteins that build up in the cell.
  4. Gene expression is a process where changes in gene function are related to longevity and protection against disease.
  5. Any changes in hormone levels, cell function, and gene expression are good benefits obtained when running Intermittent Fasting.

Intermittent Fasting Methods

The best intermittent fasting for weight loss can be chosen according to the ability of individuals but must still follow the applicable rules.

An essential thing in fasting is the separation of days or weeks to eat and fast. During fasting, you can manage to eat little or nothing at all. The most popular intermittent fasting methods are:

  1. Method 16/8 (Leangains protocol)
  2. This method recommends that you skip breakfast and limit the daily mealtime to 8 hours, such as 1-9 p.m. Then you can fast for 16 hours.
  3.  Eat-Stop-Eat
  4. To do this method, you need to fast for 24 hours, once or twice a week, for example by not eating from dinner one day until lunch the next day.
  5.  Diet 5: 2
  6. This method encourages you to consume 500-600 calories on two non-consecutive days a week, but usually eat on the other five days.
  7. Weight loss can be made by reducing calorie intake and not eating more during the eating period. Most people choose the 16/8 method as intermittent fasting for weight loss plan because it is easier to maintain.

Health Benefits Intermittent Fasting

Intermittent fasting research has been carried out on animals and humans. The results of the study also show that IF has a good impact on health such as controlling body weight.

The main benefits of Intermittent Fasting are based on the results of surveys including:

  1. Lose weight and belly fat without realising that you have limited calorie intake
  2. Reduce insulin resistance, lower blood sugar 3-6%, and fasting insulin levels 20-31% so they can protect themselves from type 2 diabetes.
  3. reduce the marker of inflammation which is the main trigger for various chronic diseases
  4. intermittent fasting can help you to prevent cancer by keeping meals regularly and choosing healthy foods
  5. increases the brain's BDNF hormone and supports the growth of new nerve cells so that it helps to protect itself from Alzheimer's disease
  6. based on small research and experiments conducted on animals, intermittent fasting can help overcome premature aging.

The research carried out regarding Intermittent Fasting is still in its infancy. Further research is needed to examine the benefits of Intermittent Fasting thoroughly.

How Intermittent Fasting Will Help You Reduce Calories and Lose Weight

Intermittent Fasting helps you to consume fewer calories. You will skip meals during the fasting period.

It can be useful as long as you don't waste more food during the meal period. So when the meal period arrives, you can eat regular portions or little calories.

Recent research also states that intermittent fasting results can help reduce weight by intermittent fasting reaching 0.25 kg per week and losing 4-7% of waist circumference previously owned.

Some people who have carried out intermittent fasting also say that weight loss has occurred.

The benefits of intermittent fasting can not only reduce weight but also are very good for metabolic health and help prevent chronic diseases.

Read: 20 Best Foods for Weight Loss

How to Succeed With an Intermittent Fasting Protocol

so that your intermittent fasts are successful, then you need to note the following:

  1. Give yourself a strong motivation to do intermittent fasting both for losing weight or maintaining health
  2. Pay attention to the quality of your food, and it will be better when you try a single food ingredient
  3. Try to eat regularly during the non-fasting period, do not balance the calories you miss when fasting
  4. consistency is needed during intermittent fasting for weight loss schedules, and it's a good idea to do it for a long time
  5. You must be patient because your body needs time to adapt to new eating patterns. You need to be consistent with your eating schedule so your body can pass each period easily.

Intermittent fasting is recommended to be done as part of strength training. Initial calorie calculations are generally not needed with this method. The success of Intermittent fasting is very dependent on your consistency. When weight loss stops, calorie calculation is required.

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