Intermittent fasting: Does fasting help you lose weight?
Intermittent fasting is one of the current trends in dieting. This new way of eating is said to have many health benefits beyond diet. In fact, intermittent fasting for weight loss is the secret to new weight loss.
In this article, you’ll learn what the real benefits of fasting are and how you can do them on a typical day of a special fasting diet. Health benefits of intermittent fasting.
What is intermittent fasting?
In this diet, fasting periods of various lengths alternate with meal times. Intermittent fasting is much more flexible and convenient than strict fasting and can enjoy the same health benefits.
There are several ways to perform an intermittent fast: a partial fast, a 5: 2 method, or a fast … the health benefits of a fast
Fasting has many benefits to the body. Especially in our society where overeating and junk food are commonplace.
The main health benefits of fasting are:
- It reduces the production of insulin and the accumulation of fat and sugar in the body.
- Stimulates fat removal.
- Better control of craving.
- Stimulates the release of growth hormone.
- Improves physical and mental performance and shortens recovery time.
- Promotes cell regeneration.
- It purifies the body and stimulates autophagy or the self-cleansing function of the body’s cells.
- Reduces oxidation and premature aging cells.
- Prevents the development of obesity and some related disorders: cardiovascular disease, diabetes, etc.
Fasting for Weight Loss: Dietitian Opinion
Fasting to lose weight is a new regime. As mentioned above, the health benefits of fasting are numerous and very interesting.
However, be careful when losing weight. Intermittent fasting that is not properly monitored and controlled can be more harmful than good. Fatigue, frustration, obsessive-compulsive overeating, and craving are all potential negative effects on the body.
To avoid them, it is important to seek medical advice and consult a dietitian before starting a fast. It’s also important to remember that fasting is a way of eating, not a diet.
Weight loss shouldn’t be the only motivation, even if it complicates things and risks making common mistakes.
The most important mistakes to avoid for a successful intermittent fast
Losing weight by fasting is not as easy as it sounds. In fact, there are some common mistakes that can ruin all your efforts and counteract intermittent fasting.
This is a list of the main mistakes you should avoid for successful acceleration.
- Drink too much water
Adequate fluid intake is required to eliminate metabolic waste products and toxins.
- In intermittent fasting, hydration becomes even more important for the body to survive the fasting period and function optimally.
- Thirst is less important during a fast.
Therefore, it is important to be aware of this and drink at least 2 liters of water throughout the day.
Eat twice as much during Lent.
Maintaining a balanced diet during a fast can be difficult. The temptation to overeat, eat more and find food that brings joy is strong. But this is a big mistake.
To enjoy the health benefits of fasting, the quality of the diet during the meal is just as important as the fast itself. Therefore, you should prefer a diet rich in vegetables, whole grains, lean protein, and essential fatty acids.
Set goals that are very difficult to achieve
Fasting is a difficult task. To avoid mistakes, it is advisable to take it to step by step and listen to your body first.
- Try to reach your goal gradually at the first speed.
- Start shifting meals in the evening and breakfast in the morning.
This will help you break faster. In this way, you can slowly extend your fasting period without straining your body.
Fast just to lose weight
Intermittent fasting is a lifestyle rather than a diet. It helps, but not for weight loss. Reducing fasting to this one goal can be much more complicated.
In fact, there is a risk of fasting and losing all other (physiological and psychological) benefits of fasting. Also, if you stop dieting or lose weight too late, you can be frustrated and guilty.
Typical fasting day
Below are some examples of fasting meal plans to help you put together a convenient daily menu. Intermittent fasting is the most well-known and most popular method.
This method alternates between an 8-hour meal and a 16-hour fast. In this case, the last meal of the day will be eaten before 8 pm. And the first meal of the day is eaten at noon the next day.
- Lunch (12:00 pm)
- Raw vegetable salad with walnut oil
- 150 200g of meat or meat substitute
- 200 grams of green vegetables
- Cooked whole-grain starch at 200g
- 30 grams of cheese
- Seasonal fruit
- Snack (4 pm)
Tea or herbal tea
- Yogurt with honey
- A handful of oilseeds
- Red fruit muesli 40g
- Supper (before 8 pm)
- 250g vegetable soup
- Whitefish or salmon 150g with cottage cheese sauce and olive oil.
- Cooked starch 200g
- Homemade fruit compote
- 2 dark chocolate squares
To better fit your habits, you can have dinner first and then lunch. It is important to alternate between a 16-hour fast and an 8-hour meal.