The majority of the advice revolving around weight loss involves a serious and adverse mention of dieting. This trend is well-founded because dieting contributes over seventy percent of the weight loss results. Intermittent fasting diet, although the name suggests to a diet, is more of an eating pattern rather than the diet it may first make you believe. So what is it then? Intermittent dieting refers to conscious decisions leading to patterns of eating and fasting. Altering the recommended eating plan. It involves eating and fasting periods. Which are different from conventional dieting plans.
Top methods for intermittent fasting diet
There are more than five methods under the intermittent fasting diet. Which aims at catering for the divergent needs of the people who want to take it up. The Lean gains method is one that involves a prescribed fasting period of fourteen hours for women and sixteen for men. It is followed by normal or conventional dieting in the remaining eight to ten hours of the day. During the fasting time, one may only take calorie-free beverages. Which aims at depriving the body of calories and forcing it to burn the underlying fat. Many people choose to fast through the night and end the fast six hours after they wake up – giving them normal eating plans during the day.
The eat-stop-eat method involves eating a meal then fasting for a complete twenty-four hours before eating the next meal. This implies that if one eats the last meal at noon, they will avoid eating any other calorie meal until noon the following day. This full-day fasting period is often called the “break-from-eating” window. This aimed at allowing the body to use the underlying fat in the body. Once this fasting is done, one goes back to normal eating plans for the rest of the week.
The warrior diet involves one fasting for twenty hours during the day and then eating a single meal in the remaining four hours. It banks its arguments on the suggestion that humans are “nocturnal eaters” best able to eat at calm during the night. Most of the people eat a single meal in the evenings after breaking the hunger.
The fat-loss forever technique combines the features of the first three methods. It involves a single day of fasting during the week and another two where one eats a single large meal. While the third sees them eat after a period of fourteen to sixteen hours fasting. This is a much more intensive version of the intermittent fasting diet plans. The Up-DayDown-Day plan is a simpler one – involves alternative days of minimal and normal eating.
The intermittent fasting diet is touted to have many benefits. Including its ability to reduce the risks of cancer as well as slowing down the process of aging. Other studies have also shown its ability to improve insulin resistance as well as booting hart health. Apart from its primary role of weight loss.
Many studies show that intermittent fasting has lots of benefits for human health. It can help you live for a long time.
Here are some great paybacks of intermittent fasting:
- Heart health: The intermittent fasting helps you reduce LDL cholesterol, inflammation markers, blood triglycerides, insulin resistance, and blood sugar. Intermittent fasting removes all the risk factors of heart diseases.
- Cancer: Animal studies show that it may prevent cancer disease.
- Insulin Resistance: The intermittent fasting helps you reduce insulin resistance, lower blood sugar. Intermittent fasting prevents type 2 diabetes.
- Weight loss: As we have discussed above, the intermittent fasting may help you reduce your weight and fat, without any restrict calories intake.
- Anti-aging: Intermittent study on rats shows that rats live 50-75 longer, so it can extend the lifespan too.
How it affects hormones and cells
During fasting, many things happen in the body on the molecular and cellular level. For example, our body adjusts the hormone level to make the stored body fat extra accessible. Human cellular also initiates an important repair process and changes the gene expression. Below are changes that occur during fasting in our bodies when we fast:
- Cellular repair: When you fast, cells initiate the cellular repair process. That includes the autophagy, where the cells remove and digest dysfunctional and old proteins.
- Human Growth Hormone: The growth level of hormones increase. This will give health and fat loss related benefits.
- Insulin: insulin sensitivity progress and insulin level drop dramatically. The lower insulin level helps your body access the stored body fat.
- Gene expression:Fasting help to make changes in the gene function that are related to protection and longevity against diseases.
The hormone level changes, gene expression, and cell functions are responsible for many health benefits of intermittent fasting.
Intermittent fasting is not for everyone to try. It is like other lifestyle strategies that may help you stay healthy. Exercising, eating real food and taking enough sleep are the most important factors for good health. At the end of the day, intermittent fasting is not for everyone but it is good for most people to do and improve their health. The best diet for anybody is that they can stick to it for a long time.Intermittent fasting is a great option for folks who found it a sustainable way of eating. It is very powerful tool to improve your health and lose weight fast.