To ascertain whether this popular method of weight loss works or not, it is necessary to first determine what it is. So what is intermittent fasting? Contrary to common misconception, intermittent fasting is not a diet, it is simply a pattern of eating that involves scheduling meals strategically to control caloric intake. This method of weight loss does not change what you eat; it only alters when you choose to eat.
To fully comprehend how intermittent fasting helps in the loss of fats, it is necessary to first understand the difference between when being in a fasting state and in fed state. When you have eaten, the body is in a state when it is absorbing and digesting foods. This state typically lasts for five hours. When in this state, it is extremely difficult for the human body to burn fat since insulin levels are high.After approximately 5 hours, the body goes into a post-absorptive state. This lasts for around 8 to 12 hours faster eating, and this is when the body enters the fasted state. In this state it is much easier for the body to burn fat since the insulin levels are lower.
Intermittent fasting helps put your body in a fat burning state for a long period of time which rarely happens when following a normal eating schedule. Fat loss is a great side effect of intermittent fasting however
3 Reasons why intermittent fasting is effective in weight loss and in promoting general body health
Impact on insulin sensitivity
One of the primary mechanisms that makes intermittent fasting effective in aiding in weight loss is the impact is has insulin sensitivity. Staying without food for long periods of time increases insulin sensitivity and also boots mitochondrial energy efficiency.
Intermittent fasting can significantly reduce oxidative stress
Reliable studies have ascertained that fasting can reduce the accumulation of radical in body cells hence preventing oxidative damage to nucleic acids, lipids and proteins.
Several reliable studies have ascertained that intermittent fasting can significantly increase ones capacity to resist stress and disease
When the body is in a fasting state, a cellular stress response is induced (this response is similar to that induced after working out). Less stress not only reduces vulnerability to a plethora of diseases but also makes it easy to loose weight steadily.
Why is intermittent fasting a viable method to shed off excess fat?
Now that you know how it works, you need to determine whether it is great fit for your lifestyle. A big benefit of intermittent fasting is that it is easier and simpler to execute as compared to traditional dieting. Unlike traditional dieting is less demanding especially for persons with a rigorous and busy schedule. You don’t need to spend hours on end planning for meals, calculating calories and checking packages in the grocery store. All you need to do is schedule your eating times strategically. This method is remarkably easier to implement once a person gets over the idea that you can’t eat all the time.
Here are a few effective tips that will help you maximize the benefits of intermittent fasting
- Try and limit or totally avoid carbohydrates such as potatoes and pasta
- Instead of these carbohydrates, try load up your meals with healthy natural fats such as avocado, coconut oil, nuts and olive oil.
- Schedule exercise sessions when in the fasted state, studies have ascertained that when in a fasted state, exercise is more efficient in burning fat and helping to gain muscle.
It is very important to keep in mind that although effective, this weight loss method does not produce noticeable results overnight. It is a method that works gradually and targets sustainable and healthy weight loss. This means you have to be committed, patient and consistent if you want intermittent fasting to be successful.
Quick Tip; Intermittent fasting is not recommended for everyone. If you are expectant or breastfeeding, have diabetes or have a history of chronic stress and depression then you need the advice of a doctor to prevent further worsening your health.
Intermittent fasting is fast rising in popularity in the weight-loss scene. This method of shedding excess fat can be a great choice provided you are committed to making it a routine.
While there is no doubt that intermittent fasting does work,there are other methods that actually do not work. Here are 3 Most Common Weight Loss Myths debunked by science
There is a plethora of information about weight loss on line; sadly 70% of this information is based on myths, assumptions, misinterpretations and downright lies. Here are 3 most common weight loss myths debunked science.
Myth 1: Eating fatty food is the main cause of weight gain and obesity
Body fat simply refers to fat reserves stored in the body therefore it seems logical to think that eating more fat translates to the human body storing more fat. In fact this misconception is the cornerstone of most modern dietary guidelines.The myth that fat makes you fat has been largely debunked in recent years; numerous reliable studies have unequivocally ascertained that there is nothing uniquely fattening about dietary fat except that fat is mostly found in caloric-dense junk foods.
Extensive research has proved that as long as the caloric content is within range, dietary fat does not necessarily cause weight gain. Furthermore, studies have shown that diets rich in fat but low in carbohydrates actually promote weight-loss.Nutritionally speaking, it entirely depends on the context-it not just about the fat; fat only contributes to weight gain when it is eaten along with high-calorie and high-carbohydrate diet.
Myth 2: A regular exercise regimen is all you need to lose weight
Many people think that all that one needs to do in order to shed off those extra pounds is exercise daily. While exercise is definitely as effective way of losing weight, it should only form part of a weight loss plan; it should not be the entire plan.Reliable scientific studies have proven that cutting down calories (reducing caloric intake) is more effective than burning calories which is achieved through exercise. What does this mean? Simple! A person looses weight faster by decreasing caloric consumption as compared to exercising without altering caloric consumption.
Scientific research has ascertained that diet trumps exercise every time and that decreasing caloric consumption is more effective as compared to exercise alone. Then there is also the fact that exercising naturally causes hunger and fatigue. As a result you rest and eat more, which is counterproductive to your weight loss plan.
Myth 3: The secret to effective weight loss is diet pill
Although the weight loss industry would have everyone believe that you cannot lose weight without taking diet pills, this could not be further from the truth. Numerous reliable studies have proven that while most diet pills are effective in the short term, they have undesirable side effects in the long term and are generally ineffective over time. According to these studies, most of the ingredients in diet pills work by shocking the body into weight loss and this can be detrimental to your health overtime.
Healthy weight loss all comes down to sound nutrition, moderation and an active lifestyle. What’s more you need to be consistent; it is all about striking a healthy balance. Science proves that there is no magic formula, diet or pill.