Intermittent Fasting for Weight Loss: A Beginner's Guide
If you are tired of dieting fads that promise great results without delivering them, you may be interested to learn more about intermittent fasting. Intermittent fasting research has been ongoing for many decades, and research continues to show that this method of eating and fasting can provide amazing results over the long-term. We'll go over how this system works and what its key benefits are to see if it's the right solution for you.
What is Intermittent Fasting?
Intermittent fasting is a type of time-restricted eating that allows the body to fast for a majority of each day and to eat for only a short portion. Rather than restricting foods or portion sizes, it restricts the timing of meals. The most commonly used intermittent fasting schedule for weight loss is the 16/8 method.
Intermittent Fasting 16/8
With intermittent fasting 16/8, you fast for 16 hours and eat for 8, generally skipping either breakfast or dinner. This makes overall calorie restriction much easier, as you can eat more during your two daily meals without going over your limit.
Other Intermittent Fasting Schedules
Other less common options include the eat-stop-eat intermittent fasting method in which individuals fast for 24 hours one or two times each week and the 5:2 intermittent fasting method in which individuals severely restrict calories on two days each week.
Why Intermittent Fasting Works
Intermittent fasting science shows that the body goes into a state of fasting within 8 to 12 hours after a meal. Once it is in this state, it can more easily burn fat. In addition, human growth hormone levels rise to burn fat and increase muscle mass while insulin levels drop, letting the body more easily access its fat stores. Concurrently, body cells are more readily able to repair themselves when the body is in a fasting state.
Unexpected Intermittent Fasting Benefits
Although intermittent fasting is most frequently used for weight loss, it can also help with a wide range of other health conditions.
Reduced Inflammation and Insulin Resistance
Research has shown that it can reduce inflammation markers in the body, which are tied to numerous chronic diseases. It has also been shown to produce major benefits for insulin resistance and lead to significant reduction in blood sugar levels.
Improved Heart Health and Overall Longevity
In addition, intermittent fasting may help reduce bad cholesterol and the risk of cancer while extending one’s life and protecting against Alzheimer’s disease. Of course, research is ongoing and more research is needed to cement some of these possible benefits into proven science.
Enhanced Look, Mood, and Overall Well-Being
Besides these health benefits, you may find that intermittent fasting helps you look and feel better and that it seamlessly fits into your day. Many people already choose to skip breakfast, only eating lunch and supper. This gives them plenty of time to eat the meals most often enjoyed with friends and family. Not only that, this style of eating saves money on food and time usually spent in preparing meals.
The Bottom Line on Intermittent Fasting
Overall, intermittent fasting is a far more enjoyable way to lose weight and live a healthier life than other so-called diets are. You are allowed to eat what you want and may be surprised to find just how quickly you adapt to the new timing of your meals. Ideally suited for long-term use, intermittent fasting can lead to exceptional results and may be the smart eating plan you did not know you were missing.Contact Blue Tree Health today to learn more about intermittent fasting. It works especially well in combination with our personalized weight loss programs for diets like the Ketogenic Diet and the HCG Diet.