Do you know that feeling you get just before stepping on the scale to measure your weight?
Sometimes there’s a little fear and other times hope. If you’ve struggled with weight management then you know how daunting that weighing scale is. You’ve probably tried many weight loss diets and got mixed results.
What you need is a sustainable weight loss plan that will transform the love-hate relationship with your bathroom scales.
Well, today we want to give you details about a sustainable and effective weight loss diet known as intermittent fasting.
What is intermittent fasting?
Intermittent fasting is a breakthrough diet that only limits when you eat rather than what you eat.
Is this a diet that allows you to eat whatever you want? That’s right.
Intermittent fasting divides your day or week into two time periods called windows. You’ll have an eating window followed by a fasting window. You’ll aim to have a fasting window of at least 10 hours to allow your body to start burning fat to produce energy.
Common intermittent fasting plans include:
- Fasting for 16 hours with an 8-hour eating window
- Fasting on alternate days
- Fasting or restricting calories for 2 days a week
Since intermittent fasting is all about flexibility, you can research and find what works best for you.
Let’s tackle one of the most important questions about IF.
How does intermittent fasting help you burn fat and lose weight?
When you eat often, your digestive system releases glucose into your bloodstream. Insulin levels increase and your cells absorb and burn glucose for energy.
Insulin then signals your body to convert excess glucose into fat. This fat is stored for future use.
If your body doesn’t get a break from regular consumption of food, this fat won’t be utilized. It will accumulate and cause weight gain.
An obvious solution to shedding this fat is to put your body into a fat-burning mode. You can do this by restricting calorie intake long enough for your body to tap into its fat stores for energy. This is where intermittent fasting comes in.
Fasting for short periods allows your body to burn fat without causing muscle loss. In fact, one of the benefits of intermittent fasting can increase muscle mass when paired with weight training.
Additionally, IF will increase metabolism while lowering insulin levels. Fasting also gives your digestive system a break and allows your body to focus on growing and repairing itself.
Losing weight with intermittent fasting
The simplest way to shed fat with this diet is to pick a plan with a long fasting window and sticking with it for a few months. All you have to do is stay hydrated during your fast and keep yourself busy so the fasting window passes quickly.
For faster weight loss, use the tips below:
1. Drink lots of herbal tea during your fast
You can choose from a wide selection of herbal teas as long as you take the beverage without sugar. Tea is beneficial for detoxification, weight loss, and for curbing hunger. Tea will help you stay calm during your fasting window. Plus, teas with caffeine can help you stay alert and active as you fast.
2. Eat nutritious and filling foods
It won’t help to fill up on unhealthy processed food. For effective weight loss take sugar and carbs in small quantities. Go for lean protein, veggies, nuts, fruits, and nuts.
3. Sneak in your favorite snack
If I get on a diet that restricts cake, then all I can think about is cake. Does that sound like you too? Well, dieticians have found that the way to deal with this is to take your favorite snack as part of your diet. Doing so will help reduce cravings. It is well known that cravings are an enemy to weight loss. Cravings increase your chances of overindulging later on. This can cancel all your weight loss efforts. Intermittent fasting allows you to eat your favorite snack in moderation.
4. Pair intermittent fasting with exercise and weight training
If you work to build more muscle, you’ll burn more fat during your fasting window. Your resting metabolism will improve leading to more weight loss.
5. Take lots of water during and after your fast
Water will help you feel full during your fast. It will improve digestion, flush out toxins, and help reduce bloating.
As you can tell by now, there are no crazy rules when it comes to intermittent fasting. As long as you get the go-ahead from your doctor, you can start right away. Many dieticians have found that their clients stick with intermittent fasting for a longer time compared to other dieting methods. You can easily lose weight with this sustainable diet.