Intermittent Fasting Might Be The Weight Loss Hack You Need

What Is Fasting?Fasting is when you either abstain from certain

foods, drinks or all foods and drinks.

Intermittent fasting is basically a type of eating pattern. It alternates between prolonged periods of fasting (not eating, drinking) and periods of non-fasting.

Why People Fast?SpiritualA causeTo lose weightBefore a medical procedureDetox (cleanse the body)

Fasting Creates a Caloric DeficitCalories ~ the energy from food

To lose weight you need to create a caloric deficit. This means you burn more calories than you consume. Burn calories (exercise) or eat less calories (fasting)

However...hunger can set in then...

You eat everything in sight and destroy all the positive effects of intermittent fasting.

You don’t need to lose fat and drive yourself crazy in the process

Fast smart by knowing the types and which one works for you

Three Types Of Intermittent FastsFast for 24 hours Fast for 16 hoursFast for 20 hours

You can also vary these fasts with respect to time and eating and drinking patterns.

24 HoursFast for 24 hours once or twice a week. If

your last meal is at 6 pm Monday then your next meal will be at 6 pm Tuesday.

Some people may do this fast without eating or drinking anything. Others may drink water.

There is the temptation to overeat once the fast is over. Instead have some soup, a smoothie or some tea for your first meal.

16 HoursDaily up to 16 hours. Men fast for 16 hours

and women 14 hours. This is like skipping breakfast. If you are a man and your last meal is at 7 pm then your next meal is 11 am. If you are a woman then 9 am.

This fast is easier to maintain. You only miss breakfast. It provides a great start for beginners.

20 HoursThe 20 hour fast where you have one large

meal in the night. During the day you can have fruit, vegetable, or nuts. Try and keep your consumption to natural foods.

Even though you will not be having a full meal don’t snack to become full. Keep your portions fist size.

You don’t have to worry about preparing meals as your foods are from natural sources.

Benefits Of Intermittent FastingYour body spends less time and resources on

digesting food.The body now has time to rid itself of toxins

and repair and rebuild tissues.Fasting with regular exercise normalizes

insulin sensitivity. In other words insulin is able to effectively deliver energy to your cells.

Promotes fat loss. Your body uses glycogen (stored energy) after 6 to 8 hours. When this is used up it will turn to energy stored in fat cells.

CautionYou may feel sick, or light headed. This is a

result of a drop in blood pressure and your body’s struggle to produce energy. If this persists you may need to drink some tea or juice.

Muscle breakdown, weakened immune system and lack of nutrients from food.

Your body goes into conservation mode burning calories more slowly. Consequently, when you start eating again it’s easy to gain weight.

ConclusionAlong with fasting you should eat healthy. Your

diet should include fruits, vegetables, lean proteins and healthy fats. This along with regular physical activity will help you to maintain a good weight.

Know what you will eat after the fast. This will help you make intentional healthy choices.

If you would like to attempt a fast but you are not sure consult your physician.