How Do I Maximize Weight Loss With Intermittent Fasting?

Intermittent fasting has become one of the trending ways to lose weight, and many people are practicing the same. This strategy involves setting a period where you avoid eating, which results in calorie deficit and hormonal changes. The reaction of your body to these changes aids in weight loss.

Many studies have been conducted on this weight loss approach. Per them, intermittent fasting may help modify risk factors for certain health conditions, including cardiovascular disease and diabetes. Some studies suggest this method of losing weight may also benefit brain health. If you are on a mission to lose weight through intermittent fasting, it is vital to do it safely.

How Does Intermittent Fasting Work?

Intermittent fasting works by contrasting with the normal eating patterns for most individuals who eat throughout their waking hours. For instance, if someone is eating four meals a day, snacking, and not exercising, they run on those calories with these meals and don’t burn their fat stores. This pattern of losing weight prolongs the period when the body burns more calories consumed during the last meal and starts burning fat.

What are the Benefits of Intermittent Fasting?

Although the long-term benefits of intermittent fasting still need to be studied, some research has pointed out that this pattern of losing weight may have short-term benefits on your overall health.

• Fasting for a short time produces ketosis that breaks down stored fat, and leads to weight loss.
• Intermittent fasting includes alternate-day fasting, which is as effective as a low-calorie diet for weight loss.
• A strict routine of intermittent fasting affects the metabolic process and decreases inflammation, improves blood sugar regulation, and physical stress response.
• As per some studies, regular intermittent fasting may improve conditions like asthma, arthritis, and multiple sclerosis.

What are the Different Methods of Intermittent Fasting?

All the methods of intermittent fasting are based on selecting regular periods to eat and fast. Depending on your comfort and discussion with the nutritionist, you can choose from the following methods.

• 16/8 Method

It is the most popular method of intermittent fasting and involves an eating period of 8 hours and a fasting period of 16 hours. You can do it by skipping breakfast or eating early and then skipping dinner.

• Eat-Stop-Eat
  The eat-stop-eat method involves fasting for 24 hours straight once or twice a week. It is a more advanced method of intermittent fasting and we advise you to try it only if you are comfortable starving yourself for an entire day.
  
• 5:2 Diet
  In this method, you consume only 500-600 calories on two non-consecutive days of the week. On the remaining days, you can follow your usual eating method.

Besides the above-listed methods, some people reduce their eating period, which lowers their calorie intake daily. If followed consistently, it may contribute to weight loss.

How Do I Maximize the Weight Loss Process with Intermittent Fasting?

Intermittent fasting is not as easy as it looks. This weight-loss approach may become challenging if you don’t do it right. Fret not. You can maximize the effects of this weight loss method by working on the below-listed tips.

• It is vital to make a conscious effort to slow your eating pace when you fast. Be a little mindful and eat slowly. Chew your food in small bites as it helps boost fullness and reduces calorie intake.
• Many nutritionists suggest that you skip fasting during your active days. Do not push your body for fasting on the days when you feel undernourished as it will wear down your body and cause more harm than benefits.
• Always incorporate filling foods throughout your weight loss journey with intermittent fasting. You can opt for food items like nuts and seeds, eggs, avocados, poultry, lentils and pulses, seafood, and more. Eat a balanced diet, limit the intake of processed food, and focus on eating fresh food items.
• Do not overlook the importance of drinking water on your fasting days. Stay hydrated by drinking plenty of water.

Takeaway

Intermittent fasting is a sought-after way to lose weight if you follow it properly and stay consistent with the practice. Why wait? Talk to your nutritionist and start building your IF plan. All the best.