intermittent fasting to lose weight the complete guide
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intermittent fasting to lose weight |
what is intermittent fasting?
intermittent fasting is a healthy lifestyle and eating pattern that changes between eating in a specific period per day and fasting the rest of the time, simply schedule your meals in a specific period per day, it's not starving or stop eating all the time its controlling when you eat and when you fasting... it's that simple
to make sure you implement the intermittent fasting right, lose weight and taking all the intermittent fasting benefits there are specific methods to choose one from and stick to it
how to intermittent fasting?
two and five: this method allows you to eat your regular calories for five days and fasting for 2 days with the minimum calories you need which is 500 calories
8 hours method: in this one you should eat your daily calories in 8 hours maximum and fast for the remaining 16 hours
24 hours method: fasting for a whole day ( 24hours ) for a day or two per week without eating anything just water or tea or coffe without sugar
18/6 hours method: fasting for 18 hours and distribute the calories in the rest 6 hours
during your eating hours, you should eat your normal calories and not more, this is going to make you lose weight efficiently
in Doctor Michael Mosley opinion, this is the easiest method and the most efficient one is the 8 hours method
conclusion
there is 4 methods to intermittent fasting
- the first one: is to fast for 2 days and eat only 500 calories and the other 5 days eat you normal daily calories
- the second one: is to eat your calories in 8 hours and fast the other 16 hours
- the third one: is to fast a whole day ( 24 hours ) one or two times per week
- the forth one: is to fast for 18hours and eat for the rest 6 hours per day, all week
intermittent fasting benefits
- weight loss: makes your body lose weight more and fast
- increase fat burning levels
- mental diseases and Alzheimer protection: protecting you from mental diseases and Alzheimer
- body inflammation: lowering your body inflammation levels which is the main element of a lot of chronic diseases
- blood sugar: reducing your blood sugar when intermittent fasting that helps diabetics especially type 2 diabetes and reduce insulin resistance by 25%
- heart health: improve your heart health and protecting you from heart disease and heart attacks by reducing your cholesterol levels
- brain cells repair: improves your brain cells by helping new nerve cells to grow
conclusion
intermittent fasting makes you lose weight, burn body fats, control blood sugar levels, reduce insulin resistance, improves heart health, protect you from Alzheimer and mental diseases, lower your body inflammation that the cause of many chronic diseases and improves brain cells repair process
intermittent fasting common questions
who should not do intermittent fasting?
if you have:
- eating disorder
- you age is under 18
- you are pregnant
- you do breastfeeding
- your weight is under 65k
- diabetes, heart, liver, and kidney problems
- if you have any medical condition that requires or don't requires medication
can i workout while intermittent fasting?
yes you can, you will burn body fats to gain energy by doing a workout while intermittent fasting
will i burn muscles?
when you are fasting first your body consume glucose then body fats and the body muscles is the last thing you will burn
when the fasting period ends what should i do?
you should start drinking water slowly then eating small portions of food to make your stomach and other organs work and digest then eat in your normal way
intermittent fasting tips
- drink more water
- make your self busy as long as you can to not think in food
- it's hard in the beginnings but you will get used to it
- you can give it a try for a month if you didnt like it or you feel you didnt lose weight enough you can try other types of diet and the most recommended one is Keto Diet - The Ultimate Beginners Guide
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