What is intermittent fasting? How to lose weight with intermittent fasting diet?

What is intermittent fasting? How to lose weight with intermittent fasting diet?
What is intermittent fasting? How to lose weight with intermittent fasting diet?

 What is intermittent fasting? How to lose weight with intermittent fasting diet?

Intermittent fasting is known as intermittent hunger or intermittent fasting is one of the popular health trends in the world. Intermittent fasting method According to many studies, it has powerful effects on the body and mind, and even helps in longevity.

Article content

1. What is intermittent fasting (if)?

2. Does fasting food lose weight from time to time?

3. The effect of intermittent fasting on hormones

4. How is the intermittent fasting diet done?

5. The benefits of intermittent fasting

6. Some people should not fast intermittently

7. Breaking the fast from time to time

8. How many kilos of weight are lost from fasting food from time to time?

9. Frequently asked questions about intermittent fasting

What is intermittent fasting (if)?

Intermittent fasting consists of periods of eating and drinking. Fasting here is not fasting, as we know, it defines hunger. This thinning method determines when you will eat, not what you will eat.

These eating habits help in weight loss, reducing the risk of diseases and benefiting longevity. Considered.

Some experts say that your periodic fasting promotes metabolism, which is said to have a positive effect on you.

Does intermittent fasting diet lead to weight loss?

Periodic fasting is seen as an effective way to lose weight. Intermittent fasting helps to lose weight in the following ways.

Reduces calorie intake

Fasting helps reduce calorie intake. Using this method for three weeks reduced energy intake by about 253% and body weight by 8-9%.

Accelerates metabolismIntermittent fasting is extremely beneficial for people with metabolic syndrome and obesity. It limits calorie intake, speeds up metabolism and stimulates fat.

Lowers body mass index and blood sugar

Your intermittent fasting has been studied to lower body mass index and blood sugar levels. High blood sugar levels or persistent high blood sugar can lead to type 2 diabetes. Intermittent fasting is an effective nutritional strategy to control blood sugar levels and reduce the risk of type 2 diabetes.

Improves insulin sensitivity

Poor insulin sensitivity prevents the body from metabolizing glucose / sugar. This results in high blood sugar. Studies show that calorie restriction and fasting can improve insulin sensitivity. This reduces the risk of diabetes-related health complications.

The body uses fat as fuel

When you are hungry (don't eat for at least 6-8 hours), it becomes easier to burn body fat regardless of your diet. Instead of taking fuel from glucose, the body begins to convert glucose or protein into glucose. When the reserve of protein is fully utilized, fat is used as a source of fuel.

Maintains lean muscle

It is important to keep the muscles lean where there is more mitochondria. Mitochondria are cell organelles where sugar is converted into usable energy (ATP). The higher the number of mitochondria, the better the metabolic rate. Reading, intermittent appetite has shown that it is more effective than daily calorie restriction in protecting lean muscle.

Cleanses the body

Intermittent fasting helps in detoxification of the body. Autophagy is a natural process of removing cellular waste. False autophagy inhibits metabolism, which in turn increases toxins. Intermittent fasting gives the body time to develop proper autonomy or detoxification. It speeds up metabolism and reduces the risk of metabolic syndrome.

Increases the number of beneficial intestinal bacteria

Intermittent fasting increases the number and variety of gut bacteria that aid in poor digestion. It also helps in weight loss related to inflammation.

Growth hormone causes fat to be lost

Scientists have found that fasting stimulates the release of growth hormone, which in turn helps to eliminate fat.

The benefits of intermittent fasting

Intermittent fasting is very effective in losing weight

Intermittent fasting Because you eat less food, your calorie intake decreases and you lose weight automatically. As mentioned above, it also alters hormone levels which makes it easier to lose weight. Because of these hormonal changes, your short-term fasting increases your metabolic rate by 3 to 14%.

 

Who lose weight on an intermittent fasting diet

Short-term fasting increases metabolic rate by up to 14%

Many people believe that skipping meals lowers the metabolic rate. It is known that spending too much time without food will reduce the metabolic rate.

However, studies show that short-term fasting speeds up metabolism and does not slow it down. A study of 11 healthy men found that 3 days of fasting increased their metabolic rate by 14%. This increase is thought to be due to an increase in the hormone norepinephrine, which promotes fat burning.

Intermittent fasting helps maintain muscle mass

Muscle is a metabolic active tissue that helps keep the metabolic rate high. This allows you to burn even more calories comfortably.

Unfortunately, most people lose both fat and muscle when they lose weight. It is claimed that intermittent fasting will provide better protection against calorie restriction in muscle mass due to its effect on fat burning hormones. In particular, an increase in growth hormone helps protect muscle mass even if you have lost weight.

Intermittent fasting reduces the risk of diabetes

Diabetes is a condition that affects many people around the world. Diabetes can occur if the body cannot produce insulin (type 1 diabetes) or becomes insulin resistant (type 2 diabetes). Intermittent fasting is an effective strategy to change insulin resistance in people with type 2 diabetes.

Three people with type 2 diabetes fast three hours a day, 24 hours a day. In all of them, blood sugar, weight and waist circumference were reduced.

An intermittent appetite study in diabetic rats has shown that it improves glucose homeostasis (while maintaining blood sugar levels).

Another study in people with type 2 diabetes found that intermittent fasting could be safe and tolerable. If you have a condition like diabetes, talk to your doctor before trying to fast intermittently.

Intermittent fasting improves heart health

Heart disease is the leading cause of death. Nutrition and lifestyle are the main causes of poor heart health. Intermittent fasting is a restricted diet that can reduce the risk of heart disease.

By lowering LDL cholesterol, lowering belly fat, leptin does so by lowering its concentration and improving its blood lipid profile.

Intermittent fasting has been shown to reduce the risk of coronary artery disease, according to a study published in the American Journal of Cardiology. Intermittent fasting has also been shown to help improve cardiac function and possibly reversible cardiomyopathy in mouse studies.

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January 12, 2022 at 05:15PM
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January 12, 2022 at 05:15PM