Intermittent Fasting To Lose Weight

Intermittent Fasting To Lose Weight – Yay or Nay?

Intermittent fasting is an age-old fat loss technique for overweight. It’s equally effective for all age groups and offers numerous health benefits. A lot of studies have been done on the effectiveness of intermittent fasting to lose weight, and all declare it as a safe approach of fasting.

In IF, you switch between periods of fasting and eating. Your fasting windows are typically longer than your eating windows, and even during the eating windows, you must eat less than your normal diet to bring your weight down.

The best thing about IF is that it doesn’t ask you to make a detailed count of calories. You simply skip one or two meals a day to keep your calorie consumption less than normal. Moreover, the fasting doesn’t need to be done on consecutive days. Just choose two or three nonconsecutive days a week to make IF really work for you.

Does IF really help you lose weight?

As mentioned earlier, intermittent fasting is an effective technique to lose weight. Under normal circumstances when you eat three meals a day, the enzymes in your body break down the food into molecules that eventually become part of your bloodstream. During the breaking down process, the carbohydrates in your food transform into sugar. This sugar is then used by cells in your body to perform different functions. However, the sugar needs insulin to enter cells and stay there.

The benefit of doing intermittent fasting is that it lowers your insulin levels. When you take extended breaks from eating, the amount of insulin in your body comes down. As a result, the cells in your body fail to find insulin required to absorb sugar. This leads them to releasing their already stored sugar as energy, which ultimately burns off fats and brings your weight down.

How to make intermittent fasting simpler?

Did you know, difficulty in sticking to the schedule is the primary reason people quit IF? It’s true that most of us aren’t used to going extended periods without eating. As a result, we end up opting out of IF even before it starts to show any effects. However, this doesn’t always have to be the case. There are several approaches that make sticking to intermittent fasting smooth as breeze. These include:

IF is Like Forming a New Habit

Sticking to intermittent fasting to lose weight becomes a lot easier if you take it like learning a new habit. According to experts, changing your eating patterns requires the same mental effort as forming a new habit. The experts also say that your brain needs 66 days to get familiar with a big shift in your routine. So, by constantly reminding yourself that you are modifying your eating patterns, you can make IF a lot lighter on your mind as well as the body.

Be Flexible In Your Approach

Because you will be going long periods without eating, make sure that the last meal before your fast is a healthy one. Taking foods that are rich in protein and fibre keeps you energized for the most part of your fast.  Lentils, rice, eggs, fruit, and yogurt are few common examples of such foods.

Also, try to stay hydrated during your fasting period. Remember that just because you are fasting doesn’t mean you can’t drink anything. A cool thing about IF is that it lets you have a go at water and other calorie free drinks such as coffee, green tea, etc. to keep your stomach full. Breaking your fast early is also allowed if you can’t make it to the end. The key is to be flexible in your approach to make IF work for you.

Don’t Force Yourself into It

Fasting intermittently becomes a lot easier if you take pleasure in it. People that do it for fun can stick to it far longer than those that force themselves into it. Look at the positives that come with it such as weight loss, increased focus, self-discipline, etc. and overlook the negatives if any. Moreover, doing it on busy days is another effective way to divert your focus from fasting.

The majority of people that fast on busy days say that keeping their minds occupied simplifies IF for them. It shifts their focus away from hunger and moves time so rapidly that they hardly notice when the end of their fasting windows arrives.

How to make IF work for you?

These are the top ways to make intermittent fasting work for you:

  • Replace sugars and refined grains with fruits and vegetables
  • Avoid snacking between meals and nighttime
  • Start your fast earlier in the day

Is it safe to fast intermittently?

A lot of people ask this question, and the answer is simple: intermittent fasting is safe for healthy people. But if you have a serious illness or are on temporary medications, then intermittent fasting can be harmful. However, you must consult with your doctor before deciding against it as they are the best person to tell whether IF is safe for you or not.

In general, doing intermittent fasting to lose weight is a smart idea. This is because a great deal of research has been done on this subject, and there is plenty of evidence suggesting that fasting for two to three days a week is effective to stay healthy. However, you must choose an eating plan that is sustainable and can work with your busy schedule.

According to experts, intermittent fasting works best when joined with healthy diet and lifestyle. While anyone can benefit from IF, this excellent weight loss approach is particularly useful for diabetes patients.  As we all know, high blood sugar level is one of the main reasons diabetes occurs. Intermittent fasting brings your blood sugar level down and keeps it under control for long periods. This ultimately results in a reduced risk of type 2 diabetes.

However, if you have a history of eating disorder, breastfeed a baby, or are pregnant, then intermittent fasting is not for unless advised by your doctor.

Conclusion. Intermittent fasting is a simple but effective technique to lose weight. If you love the idea of doing intermittent fasting to lose weight, then start by consulting with your doctor. They are the best person to tell whether you should do it or not. Good luck!

Losing Weight In Lockdown

Losing Weight In Lockdown – Essential Tips For Beginners

As Covid-19 refuses to back down, the majority of us are at risk of bulking up due to easy access to food. If you are starting to see signs of unwanted fat on your body, then you should consider getting rid of it through intermittent fasting. In case you didn’t know, IF is a weight management program which makes losing weight in lockdown easier than ever.

With intermittent fasting, you have the freedom to pick eating and fasting windows of your choice. You also get to choose fasting days at your convenience. Below, we’ll discuss different tips to successfully fast intermittently during lockdown. By the time you are done reading this post, you’ll be a more familiar with IF.  

Avoid Snacks While Distracted

Distractions are part of everyone’s life. Whether you are working, watching TV or playing games on a cell phone, doing these activities will keep you distracted for long periods. As a result, you might be tempted to have a go at snacks.  And we don’t blame you as snacking while distracted is common for most people. However, don’t take this small habit as harmless. 

According to several studies, eating when preoccupied is one of the primary reasons for the onset of obesity. It leads you to consuming more calories than usual which ultimately builds up fats in your body. Therefore, try avoiding snacks while distracted for your IF plan to work smoothly.

Stay Away From Your Trigger Foods

Knowing your trigger foods and staying away from them is the key to avoid overeating. A lot of people that fail at intermittent fasting make the mistake of storing their trigger foods in the freezer. This makes it harder for them to fast intermittently.

Therefore, if you have a trigger food such as ice cream or burgers, then avoid keeping them in your freezer. Avoiding chips, candies, and cookies is also a good idea to keep temptations at bay. 

Once you have identified your trigger foods, try to replace them with fruits, peanut butter, hummus, etc. for healthy snacking. That way, you’ll not only eliminate unhealthy foods from your diet but losing weight in lockdown will also become easier for you.

Eat High Fiber Foods

Eating high fiber low calorie food is a great way to increase efficiency of your IF plan. Consuming high fiber foods in your eating windows can make you feel full for long periods and reduce your chances of overeating. 

These are the top examples of such foods:

  • Onions
  • Celery
  • Cucumber
  • Salad greens
  • Tomato
  • Turnip
  • Broccoli
  • Beans
  • Low sodium broth, etc.

Eating any of these foods before your fast can help you feel full without overeating. Follow Your Calorie Plan. Make a calorie plan and stick to it. 

Sticking to your calorie plan is a must to lose weight during lockdown. A lot of people that fast intermittently don’t know how to keep track of the calories they consume. As a result, they end up gaining more weight despite fasting intermittently.

To keep your calorie consumption under control, avoid eating from containers. Eating food out of the bag or carton can lead you to consuming more calories than needed. Therefore, our advice for you is to take the same number of calories in every sitting.  There are plenty of measuring tools and devices you can use to figure out the right amount of calories for your weight loss plan.

Reduce Stress

You may be surprised to read this, but stress is one of the main reasons for overeating. Plenty of studies reveal that stressed people tend to eat more than normal people to overcome stress. Therefore, if you are trying to lose weight through intermittent fasting, it’s important to reduce stress in your daily life.

According to weight management experts, chronic stress increases cortisol in your body which ultimately results in increased hunger. Consequently, you may be tempted to binge eat which is against the spirit of intermittent fasting. There are several proven ways to reduce stress such as watching movies, listening to music, playing video games, gardening, dog walking, meditation, etc.

Keep a Food Diary

Keeping track of what you eat helps you overcome unhealthy eating habits. You can use a mobile app or traditional diary to make a list of what you eat. Several studies state that keeping a food diary is a great aid to lose weight, particularly when you’re fasting intermittently. Besides, it helps you identify emotional triggers and foods that may provoke binge eating.

Eat With Your Tribe

While doing 16-hour fast is a great way to lose weight, dining with friends that have similar food choices as yours is an excellent way to avoid overeating. You may not know it but the friends you eat with contribute more to your calorie intake than you realize.

Also, it’s a well-known fact that the majority of people’s health goals are influenced by their dining partners. We psychologically tend to eat same amount of food as our friends. Therefore, eating with friends that take the same number of calories as us naturally helps us avoid overeating.

Besides, you are more likely to order unhealthy junk food if your dining partner does so too. Thus, try eating with people that have similar food choices to develop healthy eating habits during lockdown.

Eat Protein Rich Foods

Eating protein rich foods is another excellent way to feel full throughout the fasting window. These are the top foods containing high amounts of protein:

  • Eggs
  • Lean meats
  • Dairy products (yogurt, cheese, etc.)
  • Fish and seafood
  • Poultry
  • Quinoa 
  • Nuts and beans
  • Lentils

These foods reduce the amount of ghrelin in your body. Ghrelin is a hormone that stimulates hunger. By eating protein rich foods, you reduce the amount of hunger and ultimately your desire to overeat. As a result, you can go long periods without eating even during lockdown.

Final Words. So these were some essential tips on losing weight in lockdown. Please try them out and do your own research as well. You are likely to find more relevant information that way. Once you have gathered enough info,

Losing Weight Quickly And Safely

Losing Weight Quickly And Safely

Obesity is a common problem nowadays. The popularity of junk food has caused millions of people around the world to gain unwanted pounds. And once you are bulked up, losing weight quickly and safely can be awfully difficult, particularly for first timers. However, if you’ve been there before, you will know that there are several methods to lose weight fast, including intermittent fasting.

Intermittent fasting is a smart eating plan that is widely recommended by experts to lose weight. In this plan, you fast and eat meals at specific times in addition to performing physical activity to burn calories. Below we’ll discuss how you can use this plan to lose weight quickly and safely. 

How to lose weight fast with intermittent fasting?

Losing weight with intermittent fasting is simple: you create an eating and fasting plan where your calorie loss is higher than your calorie consumption. Here’s how to do it successfully:

Prepare Yourself Mentally

While losing weight fast is your priority, remember that every weight loss plan requires time and effort. Even the quickest weight management techniques need at least a couple months to help you get back in shape. Therefore, you need to mentally prepare yourself for a long-term commitment, even if your goal is to lose weight quickly.

Remember that you are going to make a lot of changes to your eating, sleeping, and workout routine. Therefore, being mentally prepared is necessary for your IF plan to work. Talk to a therapist if necessary to remove obstacles to your readiness.

Keep Your Motivation Alive

Staying motivated is one of the key factors required for sticking to the plan. If you find yourself lacking motivation, start remembering things that are important to you, such as your health, family, friends, fitness goals, etc. You can also make a list of what’s dear to you to keep your focus and motivation alive during the moments of temptation.

Keep Your Goals Realistic

Keeping your goals realistic is important to reach your desired fitness successfully. If your goal is to lose 5-10 pounds a week, then there’s 99% chance of failure. However, losing 1-2 pounds a week is not only possible but also simple to achieve. The more realistic your weight loss goals are, the easier it is to achieve them.

Exercise Regularly

While intermittent fasting itself is a great approach to burn calories, joining it with exercise speeds up the process of weight loss. Doing physical activities can burn off calories that survive through the fasting window. Besides, physical workout offers numerous other health benefits such as:

  • Improved mood
  • Improved muscle and joint strength
  • Reduced blood pressure
  • Reinforced cardiovascular system

Change Your Lifestyle

Lastly, you must think of your new habits as a way of life to successfully manage weight for long term. Remember that you are not doing all this hard work to look fit for a few months. You are doing this to look fit permanently. And permanent fitness requires permanent effort. So leave your old lifestyle in the past, and stick to the new one perpetually to gain long term benefits.

What are the best foods for losing weight quickly and safely?

Burning calories is the most important part of a weight loss plan. As mentioned earlier, if your daily calorie loss is more than your calorie consumption, then weight loss is certain. However, the speed of your weight loss depends on the gap between your calorie loss and consumption.  The bigger the gap, the faster the weight loss.

For example, if you consume 1,200 calories a day and burn 1000 calories/day, then your weight loss speed will be slower than someone who consumes 1,200 calories a day and burns 800/day.

To keep your calorie intake under control, try avoiding foods that are rich in starches, sugar, and fats such as whole grains, dairy products, etc. Instead, go with:

  • Eggs
  • Poultry
  • Fruits and vegetables
  • Fish
  • Soy products, etc.

Also, drink a lot of water to stay hydrated during your fasting and workout sessions. Taking protein rich food is also a good idea to preserve your muscle and increase fat loss.

Here are some important food tips for your weight loss plan to work:

  • Eat more vegetables
  • Drink a lot of water
  • Stay away from trigger foods
  • Avoid snacking when busy
  • Only eat at meal times
  • Drink water, coffee, or tea during the fasting window to feel full

What are the best exercises to lose weight quickly?

Exercise, when combined with intermittent fasting can do wonders to make your weight loss plan a success. While IF alone is effective for gradual weight loss, joining it with an hour of moderate exercise can cut your weight rapidly.

Cardio is an acclaimed exercise for rapid weight loss. It poses no health risk and brings about quick fat burns. If cardio alone doesn’t yield desired effects, uniting it with strength training can speed up the weight loss process. Doing an hour’s session of cardio and strength training 4-5 times a week can burn most of your fat and constructs your desired shape.

While experts usually suggest moderate to deep workout, the true intensity of your workout depends on your fitness. If you haven’t hit the gym for a long period, then take a slow start and do light exercises. Wait for your form to improve and gradually increase the workout intensity to avoid injuries.

If you can’t do cardio, then do strength training at least twice a week for your weight loss plan to be effective. The reason we’re emphasizing on strength training is that it works all your major muscles and burns unwanted fat. Also, spend the time you save from cardio on brisk walk to make up for the lost calorie burns. Experts suggest that walking 15,000 steps briskly burns the same amount of calories as a 30-minute cardio session.

Morning and evening are the best times to do these exercises.

So these were some essential tips on losing weight quickly and safely. All are extremely simple and doable if you ask us. So, please try them out and share your experience with us in the comments below.

Losing Weight Without Gaining Muscle

Losing Weight Without Gaining Muscle

Did you gain weight over the holiday period? Are you trying to shed extra pounds without gaining muscle? If yes, then you’re in luck because this article covers all your weight related worries with suitable answers. As we all know, losing weight without gaining muscle can be challenging for a lot of people. This is because the practices involved make it extremely tough to get back into shape without growing muscles. However, being a little smart with your approach can make this whole thing effortless. 

For example, you can fast intermittently to lose weight without gaining muscle. In case you didn’t know, intermittent fasting is a weight loss technique which involves set periods of fasting and eating. It’s all natural and has zero side effects on healthy individuals, which makes it an ideal solution for people like you. Below, we’ll discuss how to use this approach without muscle gains.

Lose Weight without Gaining Muscle through Intermittent Fasting

Improve Your Diet. To keep your muscle unaffected while fasting intermittently, your diet needs to be perfect. By this, we mean that you should be aware of how many calories you need to take.

If you can’t figure out the right amount of calories on your own, then you may want to consult with a specialist. Remember that the amount of calories you take is the deciding factor of the success of your new routine.  If you take more calories than needed, you’ll gain muscle. If you take a low amount of calories, then you may lose weight but your muscle will shrink as well.  None of these scenarios is what you’re aiming for. What you do need is consume the amount of calories that will help you lose weight without gaining OR losing muscle.

So, how to do it? Eat low fat, high protein foods such as:

  • Lean meats
  • Beans 
  • Eggs
  • Nuts and seeds
  • Seafood
  • Fruits and vegetables

Since these foods are rich in protein, they will keep you full for long periods, lowering your possibility of overeating. Also, it’s okay to drink water during the fasting window to keep your muscle hydrated. Following the right diet and fasting plan will help you lose weight quickly without gaining muscle.

Perform Some Physical Activity

Performing physical activity in addition to fasting is essential for losing weight without gaining muscle. Non muscle building activities such as cardio and brisk walk are widely recommended by experts to stay fit. The good news is that you don’t have to do both of them to achieve your fitness goals. Doing just one of these activities regularly is enough to attain your desired shape.

If you love cardio, then 150 minutes of moderate intensity every week should do it for you. But if you want to go with brisk walk, then a 30-minute session 4-5 times a week is what you need to get back in shape. The idea is to keep your body moving without stretching muscles. However, keeping your muscles completely idle can be counterproductive as they will start to reduce in size.

The best thing to do here is adding some muscle strengthening activities such as yoga or gardening to your routine. Doing these activities will help you uphold current size of your muscle and offers several health benefits as well, including:

  • Improved bone health
  • Improved mood
  • Reduced risk of dementia
  • Increased flexibility
  • Weight reduction
  • Better posture, etc.

If you don’t do muscle strengthening activities along with intermittent fasting, your joint health becomes weak. This puts you at increased risk of falling and adds difficulty to performing daily tasks.

Burn the Right Amount of Calories

In addition to perfect diet and physical activities, burning calories is important for your weight loss plan to work.  While intermittent fasting is a great way to lose fat/calories, combining it with physical activity doubles the effect.  Remember that your body needs to burn more calories than the amount of calories you consume to lose weight. However, you must make sure to save enough calories for your body to perform several important functions such as blood pumping, digestion, etc.

Common activities like showering, cooking, picking groceries, and painting things also burn calories. Just make sure you don’t overdo them to keep your energy preserved.

Choose the Right Mix Of Eating and Workout

While losing weight without gaining muscle may seem contradictory, choosing the right routine can make it possible. In terms of exercise, you can do cardio or brisk walk as mentioned earlier. To burn calories at rapid pace, you can also increase the intensity of your workout regime and do exercises like:

  • Deadlift
  • Bench press
  • Pushups, etc.

Make sure you don’t work your muscles a lot to keep them from growing. You don’t necessarily have to stick to the gym workout. Cycling, running, swimming, or anything that gets your heart pumping is good enough to lose weight without affecting muscles.

Similarly, your eating routine matters as much as your fasting and workout routine. Therefore, you should pay equal attention to your eating plan. 

These are the points you should remember to make sure your eating plan is as good as your fasting and workout plans:

  • Take 1.2 to 1.5 gram protein per Kg of your body weight and make sure some of it is after your workout.
  • Eat fiber rich foods to maintain the feeling of fullness for long periods.
  • Avoid processed food.
  • Calculate the number of calories required for each day, then take those calories and make sure to burn more calories than their calculated amount for your weight loss plan to work.
  • Lastly, give your body enough rest for it to work properly. Taking 6-8 hours of sleep every night is a must for balancing hormones.

Mistakes to Avoid

  • Not getting enough sleep
  • Taking improper diet
  • Overeating
  • Snacking during the fasting period
  • Consuming too many calories

Final Words

Losing weight without gaining muscle is possible with the right approach. You just need to be smart with your diet choices, do moderate exercise, and take enough rest to reach your fitness goal. Try following tips in this article and don’t forget to share your experience with us.

Losing Weight Without Trying

Losing Weight Without Trying

If you gained a few extra pounds recently, then intermittent fasting might help you shed them quickly. In case you didn’t know, intermittent fasting is a weight loss technique that offers more health benefits than any other weight management plan out there. Also, if losing weight without trying hard is your goal, then IF can be of big help. This is because it’s simple and more flexible than traditional fasting. Besides, most of us already do it without knowing.

For instance, delaying breakfast or skipping meals is a form of intermittent fasting. Similarly, if you normally consume 2,000 calories and choose to drop your consumption down to 1,000-1,500 calories, then you are fasting intermittently.

In this article, we’ll look at various aspects of IF to tell you more about this excellent weight loss approach. Let’s dive in.
Simple Tips to Help You Get Started
Remember these things to make intermittent fasting effortless:
Consult with your doctor: The effects of intermittent fasting may vary depending on your health. Therefore, we advise you to talk to your doctor before diving in.

Keep it straightforward

Intermittent fasting is all about eating a simple diet. You don’t have to spend hours preparing complex meal plans. Just stick to what you normally eat and reduce your calorie intake. Remember that intermittent fasting works best when your fasting windows are longer than your eating windows. So, squeeze your regular meals into a 6-8 hour eating window, and fast for the rest of the day to lose weight quickly. Low carb-high fat diet is what you need to keep things simple.
Choose flexible windows: Choosing flexible windows makes IF a lot easier than usual. The majority of people that quit intermittent fasting without any weight loss do so due to toughness of the plan. This is particularly true for people with busy schedules. However, allowing yourself to change timing of your eating windows makes sticking to IF simpler. So if you have a fluctuating work schedule, allow yourself to eat few hours prior to the usual time.
Also, remember that breaks are okay. If you find it hard to fast every other day, reduce your number of fasting days to get used to your new eating routine.
Decide days: Picking out convenient days for fasting is an effective way for beginners to stick to the plan. Remember that losing weight without trying is a thing, and the best way to utilize it is fasting on your busiest days. This is because being occupied makes you forget about time, which means you will hardly notice any fatigue or hunger caused by your fast.
Fasting during night time is another effective strategy to lessen your fast’s intensity as most of your time will be spent asleep.
Food Choices To Make Intermittent Fasting Simple

Every fasting regime has its own meal plan. While the basic rules for each routine are the same, some require you to completely avoid food, while others let you have a go at snacks or drinks even during the fasting period.
With intermittent fasting, you have the freedom to take calorie free drinks during the fasting window to keep your stomach full. Having a go at snacks is also allowed. However, you must add these calories to your total calorie consumption for your IF routine to work.

These are the top food choices to fast intermittently:

Whole eggs
Fatty fish
Dark chocolate
Whole grains
Brown rice
Chia seeds

Is it true that intermittent fasting sends your body into conservation mode?
Yes, intermittent fasting may send your body into conservation mode.
As a result, your body will take longer than usual to burn fats, while fluids in your body will be burned quickly. However, the weight loss caused by this process is temporary. This is because when your body goes into conservation mode, it burns water or fluids instead of fats. And when you eat again, you gain more fat than you had earlier because of slow metabolism. The worst part is that the extra pounds you gain are all fats, which means you will have to take a more intense fasting approach to get back into shape.

What are the side effects of intermittent fasting?

While IF is generally a safe weight loss program, doing it wrongly may result in the following side effects:
Hunger: When you switch to a new eating routine, adjusting to it can be difficult and you may experience increased levels of hunger due to skipping meals.

Headaches: Headache is another common side effect of intermittent fasting. When you go long periods without eating, then your sugar levels may drop, releasing stress hormones in your body. As a result, you may suffer from mild to severe headache.

Low energy levels: When you fast intermittently, your body stops receiving the constant supply of fuel it needs to function properly. This causes it to use the energy stored in your cells, bringing you overall energy levels down to make you feel sluggish.

Annoyance: Due to increased hunger and low energy levels, you are highly likely to feel annoyed. However, you can improve your mood by doing things that make you happy.

Heartburn: Heartburn isn’t as common as the aforementioned side effects. However, people who fast intermittently are more likely to experience it than regular eaters. This is because during the fasting window, your stomach stops producing acids required to digest food. As a result, you may experience mild to severe heartburn.

Overeating: You might be surprised to read this, but intermittent fasting does lead to overeating. This is because after a long fasting window, people feel exited to get back to eating, and often overeat. Therefore, you must closely monitor your calorie intake for your IF plan to be effective.

Final Words on Losing Weight without Trying

Intermittent fasting is an effective weight management technique that helps you lose weight with minimal effort. While it may have a few risks and side effects, if done correctly, you may enjoy several health benefits as well. Overall, intermittent fasting is a safe technique to lose weight. Please try it out and share your experience with us in the comments below.

Losing Weight without Going to the Gym

Losing Weight without Going to the Gym

Most people think that going to the gym is the ultimate way to burn fat and lose weight. They also believe that as long as they do not pay hefty sums for the elite gyms, they can’t get fit. However, the reality is entirely different than this deep-rooted perception. Indeed, losing weight without going to the gym is not only possible but also cost-effective. There is only one scientific formula of losing weight: calories in should be less than calories out.
Though this formula can be applied by going to gym, there are also several other ways through which you can accomplish the same task. Apart from doing exercise at your home and in the ground, you can also adopt a healthy diet plan to get the desired results. One of the most instrumental ways to burn calories without hitting the gym is intermittent fasting. Not only will it help to boost your metabolism, but it will also reduce weight by burning the fat. Here, we will be discussing why intermittent fasting is the best alternative to gym and why you should prefer it in order to save your precious time and money.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern in which you skip meals for a certain period of time in 24-hour period. In this technique, it’s all about when to eat, rather than what to eat. Generally, three methods of intermittent fasting are adopted by people all across the world. These are:
Alternate-day fasting
Periodic fasting
Time-restricted feeding

In the alternate-day fasting, you fast after a gap of one day. Similarly, in periodic fasting, people usually fast for two non-consecutive days of the week and eat everything on the rest of five days. However, time restricted feeding is a bit different as it limits the amount of time that people spend on eating. The common advantage of all the methods is that there is no need to go to gym as you will be burning calories by staying at home.

How Does It Work?

The fasting period reverses the fat-storing process by lowering the insulin levels of your body. When you don’t eat anything for so many hours; your body starts exhausting its sugar stores, which ultimately leads to the burning of fat. Similarly, it also affects the functioning of two hormones, leptin and ghrelin. Leptin is satiety hormone, whereas ghrelin tells you when you are hungry. Intermittent fasting decreases the amount of ghrelin and increases the amount of leptin, which means that you will feel satiated faster and hungry less often.

How Is Intermittent Fasting Equivalent to Going to the Gym?

When you go to the gym and exercise, you basically burn fat and calories. You tirelessly do different kinds of workouts and try to maintain the shape of your body. Similarly, when you fast intermittently, you also do the same thing but in a different way. Intermittent fasting induces the same processes in your body that are invoked by the exercise. Therefore, it can be safely concluded that intermittent fasting is the most effective way of losing weight without going to the gym.

Striking a Balance between Fasting and Exercising
Though you are not going to gym during fasting, it does not mean at all that you should also stop exercising. There are also several exercises that you can conveniently do at your home. However, there are a variety of pros and cons you should consider before working out in a fasted state.
A number of studies show that doing exercise while fasting directly affects the metabolism and muscle biochemistry. Similarly, it also impacts the steady levels of blood sugar and insulin sensitivity. Some studies advance the idea of exercising before the digestion of food occurs. Another research article indicates that when you exercise in a fasted state, you quickly deplete the carbohydrates, implying that you will burn more fat to fuel your workout.

Exercising Safely while Fasting

It is extremely crucial to stay in a safe zone for losing weight without going to the gym. You also need to sustain a systematic routine of exercising in order to get the coherent dividends. Here is how to be on a safe side if you are planning to do some physical activity during IF:
Stay Hydrated
Fasting should never be confused with the removal of water. Things might go awry if your body starts enduring the deficiency of water. Therefore, you should be consuming more water during fasting in order to stay hydrated.

Eat Meals at Appropriate Times

The timing of meals becomes extremely important if you are planning to exercise while fasting. It is recommended to eat the meals close to the moderate or high intensity workouts. In this way, your body will have enough glycogen stores to fuel the workout.
Type of Fast
If you have opted for 24-hour fast, it is appropriate to do low-intensity workouts such as walking or gentle Pilates. However, doing 16:8 fasts does not require sticking to a particular kind of exercise and you can do what you like the most.

Levels of Electrolytes

You should avoid drinking beverages that are high in sugar as they will decrease the levels of electrolytes in your body. Instead, you should go for coconut water as it is a perfect low-calorie hydration source, has delicious taste, and will help you in losing weight without going to the gym.

Pay Heed to Your Body
You might start feeling weaker or dizzy if you try to do exercise during fasting. If it happens, it means that you are either dehydrated or have low blood sugar levels. In this case, you should immediately stop exercising and take well-balanced meal to energise yourself. Not doing so will have far-reaching consequences for your health.


Though intermittent fasting will decrease your weight substantially, it might not be suitable for some people due to its severity and intensity. And when combined with exercise, it becomes more arduous and tiring. Therefore, it is always good to consult a professional practitioner before implementing any plan of IF to be on a safe side. Because in the end, you cannot afford to do something that might worsen your already precarious condition.

What Is The Best Fastest Way To Lose Weight Quickly And Safely?

What Is The Best Fastest Way To Lose Weight Quickly And Safely?

Are you trying to lose weight quickly and safely? Do you often find yourself asking what is the best fastest way to lose weight? Are you worried about the side effects that could potentially accompany traditional weight loss plans? If yes, you’re not alone. We’ve met a lot of people that share the same problem as you. And we give all of them the same answer: try intermittent fasting.
Intermittent fasting is a unique weight loss approach that helps millions of people around the world lose weight quickly and safely. If you are intrigued by this technique, read on to learn how to do it safely.

The Right Way To Do Intermittent Fasting

Avoid Meals at Night
Night meals are among the major contributing factor to obesity throughout the world. Therefore, experts suggest avoiding night meals to make your IF plan a success. For this to work, however, you’ll have to establish an eating schedule and stick to it.
Having a schedule keeps temptations at bay and reduces your chances of overeating. If you really want to eat something after dinner, have a cup of tea or coffee or a small bowl of ice cream and brush your teeth after finishing it. The value of having your teeth brushed is that it keeps you from eating further.

Be Sensible With Your Liquid Calorie Intake

Staying hydrated is an important part of intermittent fasting. Unlike usual fasting plans which forbid you from all sorts of eating and drinking, IF lets you have drinks. However, it’s important to take only calorie free drinks to keep your IF plan effective.
Sparkling water, black coffee, and green tea are some common examples of calorie free drinks. You can also try a glass of fruit or vegetable juice to get rid of hunger during the fast. On the other hand, alcoholic drinks are a BIG NO for intermittent fasters as they contain high calories which can quickly turn into extra pounds.
If you are a regular alcohol drinker, then limiting your alcohol intake to only weekends can help you lose weight quickly.

Eat Sensibly
If you often find yourself asking what is the best fastest way to lose weight, then it’s time for you to get the answer: eating sensibly is the best way to lose weight quickly.
The good news is that intermittent fasting itself is a sensible eating approach, which means you are already half way there if you are fasting intermittently. For added effect, be aware of what and where you are eating. If the ingestion takes place inside the eating window and within the set calorie limits, then you’re doing fine. Otherwise, your diet plan needs improvement.

Here are some handy tips to eat sensibly:
Eat only at meal times and avoid snacking.
Avoid distractions such as TV, cellphone, or laptop when eating.
Chew the food properly to give your mind enough time to realize when you are full.
Choose nourishing foods to stay full for hours.
Take Protein Rich Breakfast
Protein is an essential requirement for the body. It lowers hunger hormone ghrelin in your body and creates the feeling of fullness for long periods. Therefore, IF experts suggest taking protein rich breakfast to function aptly throughout the fasting window.
If your fasting window starts after dinner and lasts till noon, then take protein rich lunch to break your fast. The idea is to supply your body enough protein for it to stay pepped up for a long phase.
Several clinical studies also state that eating protein rich foods during the eating window keeps your hunger hormones under control. Therefore, experts proclaim eggs, butter, and nuts & seeds as the top breakfast choices for intermittent fasters.

Cut Back on Sugar and Carbs

The modern diet contains high amounts of sugar and carbs, which is also why people are increasingly becoming obese nowadays. Seriously, processed food is among the main reasons for the onset of obesity. This food type only contains high calories and fats, raising your chances of gaining unwanted weight. Also, beverages that accompany processed food are rich in sugar which is another major contributing factor to obesity.
Therefore, avoiding processed food and sweet beverages should be your top priority to lose weight quickly. If possible, try swapping modern diet with traditional foods such as fruits, nuts, whole grains, vegetables, seeds, etc.

Add Fibre to Your Food List

Adding fibre to your food list is another cool way to lose weight quickly. Typically, it’s the plant based diet such as oats, barely, fruits & vegetables that contain fibre. Eating these foods regularly keeps you full for a long phase and leads to weight loss.
Foods that have high water content are another good source of fibers. Eat pineapples, water melons, grapes, and cranberries to stay full for an extended period when fasting intermittently.
Increase Good Bacteria in Your Gut

If you read studies on the human gut, you’ll know that it hosts various types of bacteria. Some types are safe for your gut health while some are damaging. If the amount of your good gut bacteria is higher than the amount of harmful bacteria, then it becomes easy to keep your weight under control. The good news is that anyone can increase the amount of helpful bacteria by eating the right food.
According to experts, these are the foods that produce safe bacteria in your gut:
Fruits, vegetables, and grains.
Fermented food such as yogurt, kimchi, kefir, etc.
Prebiotic food such as onions, bananas, garlic, etc.

Take More Minerals
You may not know it but munching on minerals like calcium, magnesium, and potassium can help you lose weight quickly. Plus it offers several health benefits as well such as controlled blood pressure, low blood sugar, and reduced risk of chronic diseases.
Oranges, bananas, tomatoes, sweet potatoes, and carrots are some good examples of mineral-rich food.

Final Words

These were some useful tips for people that ask what is the best fastest way to lose weight quickly. While these tips will increase your pace of weight loss, remember that losing weight is a long term process. There is no such thing as losing 50 pounds in two weeks. So, be persistent, not hasty as this is the only way to lose unwanted fat safely.

Intermittent Fasting For Over 30s

Here’s Everything You Need To Know
Intermittent fasting is an effective approach to lose weight. Unlike traditional diet plans which require you to drop certain foods, intermittent fasting is about switching between periods of eating and skipping meals. While this eating approach is completely safe for all age groups, this article particularly focuses on the effects of intermittent fasting for over 30s.
However, we’d like to tell you more about this unique weight management method before moving on.
Intermittent fasting is arguably the most flexible weight loss approach around. There are no hard and fast rules and you can even eat your favorite foods without developing fat. As someone in their 30s, all you need to do is create a fasting plan and stick to it. Now, this may be tough to do initially but it will massively help with your weight loss plans in the long run.

How does intermittent fasting work for people in their 30s?

First of all, you need to be healthy and well-nourished to start intermittent fasting. If you have a medical condition OR if you are taking medications for some reason, then check with your doctor to see if it’s safe for you.
Intermittent fasting can be done in several ways, with each way requiring you to switch between periods of eating and fasting. Lean gains is a common approach among people in their 30s trying to lose weight. In this method, you pick an 8-hour window for eating and fast for the rest of the day.

You may also choose alternate day fasting which requires you to fast every other day. The main idea here is to pick a schedule that you can follow comfortably.

The reason intermittent fasting for over 30s is so effective is that your body becomes deprived of food due to extended breaks from eating. As a result, it starts burning fats to stay energized. Now, this is exactly what you want if you’re trying to lose/manage weight.
On the other hand, normal eating plans make it impossible for you to lose weight. They require you to eat three times a day and if you’re not exercising, then your body will be getting a constant supply of calories without burning fat. This builds up fat stores in your body which ultimately leads to obesity or unwanted weight gains.

What foods are best suited for intermittent fasting?

Intermittent fasting is more about how you eat, instead of what you eat. If you go 8 hours without eating, only to fill your eating hours with high calorie food, then you are unlikely to lose weight. If anything, you’ll gain more weight. This is because you are consuming more calories in your eating hours than you’re burning in your fasting hours.
To make intermittent fasting more effective, you should be smart with your food choices. Go with healthy food and make sure you’re burning more calories than you’re taking.
A lot of specialists recommend Mediterranean diet for intermittent fasters. This is a simple yet effective style of diet for weight management.
To make your diet Mediterranean, do the following:
Eat starchy foods (bread, pasta, rice, potatoes)
Add fruits and vegetables to your diet
Eat fish
Avoid meat
Add olive oil and other plant oils to your diet

Is intermittent fasting safe for over 30s?

As long as you don’t have a serious medical condition, intermittent fasting is safe for you. It’s the most effective approach to lose weight naturally and has absolutely no side effects. This is exactly why people from all age groups can do intermittent fasting without worrying about their health.
With that said, there are certain groups of people that should consult with their healthcare specialists before trying this approach. These include:
Pregnant women or breastfeeding moms
Children and teens
People with eating disorders
Diabetes patients
If you don’t belong to any of these categories, then intermittent fasting is safe for you regardless of your age.

Things To Remember While Intermittent Fasting

When intermittent fasting, these are the things you should remember doing to make it effective:

Get Enough Sleep
While sleep has plenty of health benefits, getting enough of it while doing intermittent fasting is an ideal way to enhance its effectiveness. It makes sticking to the schedule simple because you spend most of your fasting hours sleeping.
For example, if you choose the night time for fasting and go to sleep at 10, then you won’t have to fight late night cravings. Rather, most of your time will be spent in bed, making it easier for you to stick to the fast.
Drink Coffee
One of the best things about intermittent fasting is that it lets you drink water or coffee during fasting hours. However, you must make sure to take only one shot of cream in your coffee. Going crazy with it is not recommended as it will increase your calorie intake.

Make an Easy-To-Follow Schedule
If you’re planning to lose weight via intermittent fasting, then it’s important to make an easy-to-follow schedule. If you do workout at 7 am and fast at 8 am, then it will become impossible for you to fast. This is because your body demands more food after a workout session to function properly.
If you start fasting right after a workout session, then it won’t get that food supply. This can result in headache, anxiety, nausea, and several other health problems.
Therefore, it’s important to make a schedule that is simple to follow.

Stay Consistent With Your Routine

Choose a fasting routine and stick to it. Whether you prefer Lean gains or Alternate Day Fasting, once you have picked a type, follow it consistently.
Getting into the routine may seem difficult at first, but once your body gets used to it, doing intermittent fasting will become an effortless task for you.
On the other hand, constantly diverting from the routine will make it hard to stick to your fast.

Final Words
Intermittent fasting for over 30s is completely safe. It’s a fun way to lose weight. You just need to make sure that you don’t have a medical condition before starting. If you do have medical condition, then check with our doctor to ensure healthy safety.

Intermittent Fasting for Older People – Science, Risks, Safety, and Food Suggestions

Intermittent Fasting for Older People – Science, Risks, Safety, and Food Suggestions

Intermittent fasting is an effective eating strategy for older people to lose weight. It limits your calorie intake by stretching out the duration between your meal times.

Following the protocols of Intermittent fasting for older people can be tricky at times. However, if done correctly, it is an ideal approach to stay healthy because it helps you lose weight and reduces the risk of several diseases.

There are plenty of reasons that make IF so useful. Say, low metabolism, weak joints, reduced muscle mass, and sleep issues are the most common conditions that older people face. The good news is that intermittent fasting can dramatically cure these conditions by improving overall functioning of your body.

However, more research is required to know its true effects on human health.

Does science approve intermittent fasting for older people?

Scientists have been studying the effects of IF for many years. However, the latest advancements in technology have helped them discover more about it than anything done in the past.

Previously, it was thought that intermittent fasting only worked for weight loss. But the recent studies have shown it to be extremely useful for overall functioning of the body. For example, it improves insulin resistance which directly reduces your risk of diabetes. Intermittent fasting also improves your ability to fight cancer, and has anti-ageing effects to increase your lifespan.

The problem with these studies is that most of them were done on lab animals, and have very small evidence of human trials.

However, in a study that did involve a year-long human trial, the results didn’t meet the expectations. While it showed IF to be an effective weight management program, its observed benefits were no more than a typical diet plan for weight loss. Besides, 13 out of 34 participants left the study due to extreme difficulty in sticking to the plan.

Given all this, it’s safe to say that more research is required on IF. However, one thing we can be certain about is that it is a useful approach to lose fat for overweight.

Is intermittent fasting safe?

Intermittent fasting has more to do with your health than your age. Whether you are in 20s or 50s, if you are healthy and well nourished, then intermittent fasting is safe for you. However, if you are on medication or have a serious illness, then check with your doctor before starting out.

Remember that IF only requires you to go 8-16 hours without food for just a few times a week, and not for several consecutive days. Plus, you get to choose the fasting days and eating days, which makes sticking to the schedule all the more simple. Also, even on the fasting days, you have the freedom to take calorie free drinks such as water, herbal tea, coffee, etc. so it’s not complete starvation.

Some experts term it as the modified version of fasting because of the flexibility it allows. The reason this strategy is so popular is that it burns more fat than you consume on daily basis. Moreover, you don’t have to drop certain foods – just limit your calorie intake and you’re good to go.

What are the risks of intermittent fasting for older people?

If you have diabetes or heart problems, then intermittent fasting may not be safe for you. You can still consult with your doctor to be completely sure about doing it.

Even if your doctor declares it safe, you’ll need to gradually increase your fasting period to avoid health risks. As mentioned earlier, a lot of research needs to be done on IF, and nothing can be said for sure about how it affects human health.

However, one thing we do know is that if you are already in good shape, then doing intermittent fasting may be counterproductive. Similarly, if you take medications with food to function properly, then IF is not for you.

Another group of people that should avoid IF is blood pressure patients. These people need food at short intervals to stay healthy. However, IF requires you to go long periods without eating, which causes an imbalance in your sodium and potassium levels. This may worsen your condition or lead to other severe illnesses.

Does intermittent fasting always work?

Yes, intermittent fasting for older people always works if done properly. The reason it’s so effective is that it’s easy to follow and limits your calorie intake naturally by allowing you to make better food choices.

Some studies suggest that IF is better than your typical weight loss plans that only focus on cutting calories or carbs. With intermittent fasting, you not only lose weight but also maintain lean muscle mass. Now, this is something no other weight management program offers. 

Of course, it’s up to you to decide how many calories you want to take during the eating window. But for your IF plan to work, your calorie consumption should always be lower than your calorie intake. Otherwise, even fasting for 16 hours won’t help you achieve your weight loss goals.

The best way to lower calorie intake is to reduce your number of meals and snacks. For example, if you normally take three meals and two snacks, then bring it down to two meals and one snack, and take them ONLY during the eating window. Also, make smart food choices and avoid foods that contain high amounts of carbs, fats, and calories.

Top food suggestions to fast intermittently

These are the top food suggestions to fast intermittently:

Protein rich foods: Eggs, seafood, soy, seeds and nuts, poultry, fish, etc.

High fiber foods: Quinoa, oats, potatoes, berries, avocado, apple, mango, bananas, etc.

Foods with healthy fats: Whole eggs, cheese, chia seeds, nuts, fatty fish, dark chocolate, etc.

Foods/drinks for hydration: Water, tea, coffee, peaches, watermelon, strawberries, etc.

Final Words

So this was some necessary information about intermittent fasting for older people. The bottom line is that IF is a quick and healthy approach to lose weight. Besides, it has almost zero side effects on healthy individuals, due to which people of all ages across the world are using it to get back into shape.

If you found this information useful, please share your feedback with us.

Intermittent Fasting For Over 40s – An Effective Approach To Lose Weight

Intermittent Fasting For Over 40s – An Effective Approach To Losing Weight

Intermittent fasting is a time-restricted eating approach that helps you lose weight.

If you are obese or gained extra weight during your last holidays, then intermittent fasting can help you get rid of it quickly.

Intermittent fasting is a great way for older people to maintain a healthy weight

It is not only good for weight management but also has many health benefits. For example, it reduces the risk of diabetes, keeps blood pressure under control, and improves your brain’s performance. Given its effectiveness, a lot of people in their 40s ask, is intermittent fasting for over 40s safe?

The short answer is: yes, intermittent fasting is completely safe for people in their 40s. You just need to be entirely healthy to avoid its side effects. However, if you have a serious medical condition, then our advice is to check with your doctor before doing it.

Top Methods Of Intermittent Fasting For People Above 40

These are the best methods of intermittent fasting for people above 40:

Alternate Day Fasting (ADF)

ADF is a popular weight management method for people above 40. As the name suggests, ADF requires you to fast every other day to achieve desired results. 

But unlike traditional fasting, you can drink nonalcoholic beverages such as water and coffee during the fasting hours. This keeps you energized the whole time without eating food.

While ADF has many health benefits, it has a few downsides as well. It’s difficult to cope with due to extended fasting period, and has several negative effects on women with certain medical conditions. Plus, it is an extreme fasting method which makes it unsustainable for beginners.

To do it effortlessly, you should start by doing eat-to-eat or 16:8 methods.

16:8 (Leangains)

Leangains or 16:8 is another top method to lose weight. In this method, you typically have an 8-hour window for eating and fast for 16 hours. Leangains is simpler than ADF in a way that you spend half of your fasting window asleep, and can drink water or coffee during the other half.

The best thing about Leangains is that you get to choose whether you want to continue or break the fast after waking up. Deciding the length of fasting period is also up to you. So choose a fasting period according to your convenience and stick to it.

Don’t forget to consult with your doctor before using this method if you have a serious medical condition.

5:2 Method

5:2 is arguably the simplest method of intermittent fasting for over 40s. In this method, you eat normally for 5 days a week, and limit your calorie intake to 25% for the remaining 2 days.

You have the freedom to eat whatever you want even on the fasting days. Only the amount of it needs to be reduced by 75% to lose extra weight.

Some specialists recommend picking 2 separate fasting days. 

The benefit of this approach is that your body gets the supply of required nutrients every other day. 

Besides, it’s flexible, which means you can easily follow this routine without feeling like you are missing out.

Which one is the best?

The aforementioned are some of the easiest ways to lose weight for people over 40. While all of them are extremely effective, we’d recommend you start with 5:2 method. A lot of people that do extreme intermittent fasting started with 5:2 method, and then moved on to advanced levels. This is because it’s simple, healthy, and easy to follow. 

Once you get used to this method, try advanced techniques such as ADF or 16:8 method.

What is the best way to fast intermittently?

These are the top tips regarding intermittent fasting for over 40s:

  • Drink plenty of water and other calorie free drinks such as green tea and herbal tea throughout the fasting period.
  • Keep yourself busy to easily avoid food.
  • Avoid doing hard workout on fasting days. Instead, do light exercise and spend a lot of time sleeping.
  • Take foods that are rich in protein, fiber, and fats. Lean meats, poultry, black beans, and peanut butter are few examples of such foods.
  • Eat waterlogged fruits and vegetables such as watermelon, strawberries, grapes, pineapples, etc.

What are the benefits of intermittent fasting for people over 40?

Intermittent fasting has several benefits for people over 40. Below we’ll outline the main ones:

Weight Loss

Intermittent fasting is an extremely efficient way to lose weight. If you do alternate fasting, and double your amount of food on eating days, you will still lose weight. This is how powerful this technique is.

Fat Loss

Since intermittent fasting limits your calorie intake, it’s very helpful to lose fat. However, you must take low carb and low fat food for it to be effective.

Reduces Insulin Resistance

Intermittent fasting is known for reducing insulin resistance, which ultimately lowers your risk of type 2 diabetes.

Type 2 diabetes is a common disease which is caused by high blood sugar levels. And the rise in blood sugar is caused by insulin resistance in your body. With intermittent fasting, your body becomes less resistant to insulin, thus lowering your blood sugar as well.

Improves Your Heart’s Health

Intermittent fasting improves your heart’s health and reduces your risk of heart disease. It does so by directly improving several risk factors such as your cholesterol level, blood sugar level, blood pressure, and more.

Initiates Autophagy

Autophagy is a process which removes cellular waste from your body. To do so, it breaks down and metabolizes dysfunctional proteins in your body.

Intermittent fasting initiates this process in your body, guarding you from conditions like cancer and Alzheimer’s disease.

Improves Your Brain’s Functionality

Improved brain functionality is another great benefit of intermittent fasting for over 40s.

According to several studies, intermittent fasting enhances your brain’s functionality by reducing:

  • Oxidative stress
  • Blood sugar
  • Inflammation

These metabolic factors are directly linked to the brain’s performance and their reduced levels improve your brain’s functionality.

This was some essential information about intermittent fasting for over 40s. If you found it helpful, please leave your feedback in the comments below.

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