Intermittent Fasting: Tips to Lose Weight Quickly
Intermittent fasting is not just a hack that the fitness enthusiasts use to lose fat quickly while maintaining the enough muscle mass. Rather, it is a complete healthy lifestyle guided by the study of metabolism and human evolution. It forces our body to be more self-protective than it usually is.
There are countless benefits of IF, with weight loss being the most instrumental one. People who are interested in knowing what is the best way to lose weight should go for IF because this technique has the potential to burn your calories and fat conveniently. Though exercise and other diet plans may also help you lose weight quickly, not everyone feels comfortable with the arduous gym workouts or strenuous exercises. On the other hand, IF can be tried by anyone because of unmatched flexibility it has to offer.
Does Intermittent Fasting Really Work for Weight Loss?
There are countless studies that prove that IF invokes several mechanisms that ultimately lead to the losing of weight. When you are restricting your meals to certain time window, you are basically decreasing the calories intake. This reduction in calories is the primary reason why you lose weight.
Intermittent fasting also increases the levels of norepinephrine, a crucial hormone that boosts your metabolism. And with the increase in the metabolism, the calorie burning rate throughout the day also increases. The experts at Harvard University carried out several studies to ascertain the effectiveness of IF for weight loss. A comprehensive review of about 40 studies found that people had lost 7-11 pounds over 10 weeks of consistent IF. It undoubtedly proves that you should also go for IF in order to lose weight quickly.
Important Tips of Doing IF to Lose Weight
Intermittent fasting can be done in many ways. Some people like to prefer the 5:2 strategy, whereas others are comfortable with the 16:8 diet. Similarly, some notice significant changes in their body if they go for alternate day fasting. However, irrespective of the technique you are adopting for IF, there are some general tips that you must follow in order to stay healthy and lose your weight quickly.
- Increase the Protein Intake
Do you really want to know what is the best way to lose weight? In order to balance satiety and muscle mass, it is imperative to consume diet that is rich in protein. An interesting study regarding IF found that people who had lost significant weight during the alternate day fasting for 12 months were all taking protein rich diet. Similarly, they also felt decreased hunger and increased fullness than the participants who didn’t lose weight.
- Eat Early in the Day
You would be surprised to know that eating dinner late at night can prevent your body from losing weight as you sleep. There is a natural clock in our body that regulates when our bodies should be switching from carbs-burning mode to fat-burning mode. So, when you eat late, you will delay the time in which your body goes to fat-burning mode, thereby hindering the progress of weight loss.
- Get Rid of Added Sugars
Consuming added sugars will not only lead to weight gain, it is also linked to the metabolic dysfunction and insulin resistance. So, if you really want to lose weight quickly, you should eliminate them altogether. Instead of added sugars, you should consume low-carb and low-fat diet.
- Prefer a Narrow Eating Window
If you are following the alternate fasting schedule where you are taking 600 calories on fasting days, try to eat all of those calories in one meal. Doing this will not only increase your metabolism but also provide you the several other advantages of time-restricted eating.
- Keep Track of Your Water Intake
It is recommended that you should be drinking 2 liters of water every day in order to stay healthy. However, when you are intermittent fasting, it is better to increase the water intake and keep its record. You can go for non-starchy fruits that contain water. You can also try cucumbers and oranges during lunch to increase the water intake.
- Exercise Regularly
The effectiveness of exercise on your health goes far beyond weight. It will not only prevent you from gaining weight, it will also help to protect you from chronic diseases such and obesity and diabetes. In addition, it also strengthens your bones as you age. However, keep in mind that you should be exercising during the non-fasting hours only as it will not create the complications of dehydration and weakness in your body.
Combination of IF with Keto
The process of ketosis in your body would be invoked if you pair IF with ketogenic diet. Since this diet is low in carbs and rich in fats, it instantly kick-starts ketosis. Now you might be wondering what really the ketosis is?
Ketosis is basically a metabolic state that compels your body to use fat instead of carbs as fuel. This process starts when your body feels the deficiency of glucose, a primary source of energy for the body. Therefore, combining IF with keto diet will not only start ketosis faster, it will also protect you from the side effects of this diet, including keto flu and fatigue.
What You Should be Careful of?
Though IF can be practiced safely by most individuals, it might not be as safe for everyone. You should be extremely cautious if you are a patient of diabetes or have some other medical conditions. Similarly, IF can also interfere with some medications. There are even some studies that indicate that IF is not effective for women as it might decrease fertility and create menstrual-cycle abnormalities in females. Therefore, you should first consult your physician if you are planning to embark on the fasting journey.
Next time someone asks you what is the best way to lose weight, you can confidently advance the idea of intermittent fasting. Apart from burning your fat, it will also aid to protect you from chronic ailments and other health-related complications.