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What is intermittent fasting? Common mistakes with intermittent fasting

Lose weight by not eating is called intermittent fasting. It is one of the trends that many people apply to lose weight at the moment. Many people weight loss successfully but others are weight gain. What is the real cause? You will discover these answers in the article below.

What is intermittent fasting? What is losing weight by not eating?

Unlike other weight loss methods, lose weight by not eating or intermittent fasting focuses on mealtime despite the kinds of food you eat. If you combine, the effect will be more outstanding. But basically, it’s still not too mandatory for you.

The background of this method is not eating regularly. The origins begin from a popular ritual practiced for its health and spiritual benefits described by Socrates, Plato, and several religions.

Intermittent fasting was also practiced by people in the past. Supermarkets, refrigerators, and year-round food were not available to ancient hunter-gatherers. They couldn’t always find something to eat.

As a result, humans have developed to be able to function for extended periods of time without eating. Fasting for three or four days at a time was less popular than fasting for three or four days at a time.

lose weight by not eating

Intermittent fasting can take several forms, such as eating for 8 hours and fasting for the remaining 16 hours or only consuming a set number of calories each day.

This approach can help you lose weight, but if you don’t use it correctly, reducing weight too quickly can be harmful. Short Intermittent fasting of 8-24 hours is used in several popular intermittent fasting regimens.

Intermittent fasting’s advantages

  • Weight loss: Intermittent fasting, as previously mentioned, can help you shed weight and belly fat.
  • Insulin resistance: Intermittent fasting can help protect against type 2 diabetes by reducing insulin resistance, lowering blood sugar by 3-6 percent, and lowering fasting insulin levels by 20-31 percent.
  • Inflammatory: Several studies have found a decrease in inflammation markers. Intermittent fasting can lower poor LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar, and insulin resistance, all of which are risk factors for heart disease.
  • Intermittent fasting has been shown in animal experiments to reduce the risk of cancer.
  • Intermittent fasting boosts the brain hormone BNF, which may aid in the formation of new nerve cells. It may also protect against Alzheimer’s disease.
  • Anti-aging: Intermittent fasting may prolong life in rats. Studies show that fasted rats live 36-83% longer.

How long does it take to lose weight when you start intermittent fasting?

When you lose weight by not eating, your body has ample time to metabolize all of the food you ate the previous days before adding extra energy. This is based on the body’s fat-burning principle: storing fat that will be transformed into energy rather than converting it into visceral fat in the absence of food.

If you practice intermittent fasting, the most critical thing you must consider is time. Applying lose weight by not eating continuously for ten weeks, you can lose 3-5kg.

What are the different types of intermittent fasting?

lose weight by not eating

  • 16/8 Method: This method involves skipping breakfast and limiting your daily eating time to 8 hours, such as 1-9 PM or 12 PM – 8 PM. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • 16/8 Method: This method involves skipping breakfast and limiting your daily eating time to 8 hours, such as 1-9 PM or 12 PM – 8 PM. Then you fast for 16 hours in between.
  • 5: 2 Method: You only consume 500 calories, 600 calories in two non-consecutive days of the week, but eat normally for the remaining 5 days.
  • By reducing your calorie intake, all of these methods will lose weight as long as you don’t compensate by eating more during meal times.

Many people find the 16/8 method to be the simplest, most sustainable, and easiest to stick with. It is also the most popular.
There are several different ways to do intermittent fasting. All of them divide the day or week into eating and fasting times.

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Who isn’t a good candidate for intermittent fasting or lose weight not eating?

  • People who are underweight (BMI 18.5)
  • Individuals under the age of eighteen.
  • Women who are pregnant or nursing
  • People with stomach disease, diabetes, low blood pressure, or who are being treated for the disease should consult a doctor before attempting intermittent fasting.

Common Mistakes When Intermittent Fasting

lose weight by not eating

  • Eating too much in the allotted time

This is one of the most typical blunders that lead to intermittent fasting failure for many people. The most common occurrence that many people observe is when their weight remains constant or increases.

You must realize that the basic premise of weight loss is that your energy intake must be less than your energy expenditure.

If you cut the time in half but eat twice as much as usual in the next eight hours, you will not lose weight. Eat-in moderation and reduce the amount of food consumed in comparison to typical. However, it should not be overly harsh.

On “free” days, you’re not getting enough calories: If you don’t eat enough calories on non-fasting days, your body will store the calories rather than utilizing them. Plan meals for days when you aren’t fasting. At least 300-500 kgal should be present in each meal.

  • Consume excessively nutrient-dense foods

The foundation of intermittent fasting is to eat when rather than what foods. You will not lose weight if your diet consists primarily of high-energy meals, such as fast food.

To assist enhance satiety and restrict your caloric consumption, focus on beneficial foods such as lean protein, fiber-rich complex carbohydrates, and good fats.

  • If you’re intermittently fasting by the hour and only refeeding once a day, you’re not fasting long enough.

Stick to a lengthier fast, such as the 14:10 regimen, to observe results (14 hours fast: 10 hours fast). If you often eat continually throughout the day, you can begin with a longer meal period and progressively reduce it.

  • Skipping meals or not eating enough during the fasting period

Skipping meals or not eating enough during the fasting period might make you feel particularly hungry during the fasting period, increasing the likelihood that you will eat. Furthermore, restricting overeating during one mealtime frame can lead to overeating during the next, resulting in an increase in calorie consumption. Make sure you only eat until the allotted meal hour has passed.

  • Choosing the wrong method of intermittent fasting

For many people, intermittent fasting is difficult because they are not used to fasting for long periods. Therefore, if you constantly “cheat”, you will not lose weight as expected.

If you’re experiencing a similar situation, consider whether intermittent fasting is the right weight loss regimen for you. Please choose an intermittent fasting method that suits your lifestyle and can be maintained for a long time.

  • You don’t have a plan

Planning is one of the key components of the success of any intervention. Plan meals, including snacks, at least one day in advance, including the items you will prepare, pre-pack meals and snacks, or peruse restaurant menus to decide to predetermine what you will order when you eat out.

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