Losing Weight Fast with Intermittent Fasting
Of the many health tricks I’ve come across, Intermittent Fasting has to be one of the best ones in my arsenal. It’s a tool for not only shedding off fat quickly and effectively but also a practice that comes with significant health benefits!
This is a goldmine and should be included in anyone’s routine who needs to shed off a lot of weight maybe after a pregnancy, from just living a previously unhealthy lifestyle, or even for someone who is already fit, but wants a little extra definition from their muscles to show but that extra fat is in the way.
No worries, intermittent fasting is here!
What is Intermittent Fasting?
Intermitting Fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them. Instead of restricting calories throughout the day, you cycle between periods of eating and fasting.
Here's a breakdown:
Focuses on timing: It's not about what goes on your plate, but when you consume those foods.
Cycles of eating and fasting: You alternate between eating windows and fasting windows. There are different methods with varying fasting durations.
Potential health benefits: Research suggests it can aid in weight loss, improve heart health, and even reduce the risk of certain diseases.
The Health Benefits of Intermittent Fasting
Before we dive into the process of incorporating intermittent fasting into your lifestyle, lets first talk about more of the benefits that it has to offer:
Rapid weight loss: Intermittent fasting can lead to quick initial weight loss due to the reduction in calorie intake and changes in metabolism. During fasting periods, the body uses stored fat for energy, leading to accelerated fat loss compared to traditional calorie restriction diets.
Improved insulin sensitivity: Intermittent fasting may help lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
Enhanced brain health: Some studies suggest that intermittent fasting may support brain health by promoting the growth of new neurons and reducing inflammation.
Increased autophagy: Intermittent fasting may stimulate autophagy, a process where the body removes damaged cells and proteins, potentially reducing the risk of certain diseases.
Improved heart health: Intermittent fasting may help reduce risk factors for heart disease, such as high blood pressure, cholesterol levels, triglycerides, and inflammation.
Potential cancer prevention: Some animal studies suggest that intermittent fasting may help prevent cancer by reducing the growth of tumors and increasing the body's ability to repair DNA.
Longevity: Animal studies have shown that intermittent fasting can increase lifespan, although more research is needed to determine if the same effect occurs in humans.
Simplified meal planning: Intermittent fasting can simplify meal planning and reduce the time spent on food preparation, leading to potential time and cost savings.
Enhanced workout performance: Some people find that intermittent fasting can improve workout performance and increase energy levels during exercise.
Mental clarity and focus: Some people report increased mental clarity and focus while fasting, possibly due to changes in brain chemistry and increased production of brain-derived neurotrophic factor (BDNF).
Convenience and flexibility: Intermittent fasting can be flexible and adaptable to your lifestyles, making it easier to stick to long-term compared to traditional calorie restriction diets.
Implementation
As you can see, there is quite the list of health benefits intermittent fasting can add to your life. Now lets dive into the different ways you can implement this into your own life.
Level 1: The 12 Hour Fast
This fast is the simplest one and the one I recommend starting with if this is a new strategy for you. I recommend starting with this so it isn’t a complete shock and you can maintain this on a frequent basis (5-7 days of the week). The gist is that you don’t eat for a 12 hour period.
This is the simplest because whenever your last meal is at night, let’s say 10pm for example, your next meal is in 12 hours at 10am. Then you can eat from 10am all the way until 10pm, where you again stop eating. With this, you really don’t even miss breakfast which makes it an easy habit to start building.
Level 2: The 16 Hour Fast
If you can start right with this one and maintain the habit, I say go for it! You’re going to get a lot more results from this than the Level 1 fasting, but it may be a bit more of a routine changer at first.
Also known as the 16/8 method or Leangains protocol, this involves fasting for 16 hours each day and restricting your eating window to 8 hours. For example, you might eat between 12:00 pm and 8:00 pm, then fast until 12:00 pm noon the next day.
Although this may be difficult at first if you’re used to eating last night and breakfast, this is extremely effective, and actually my favorite method of fasting because is just enough to shed off the fat noticeably, but also not too intense that you feel like you’re missing out on too much. For example, if you really love late night snacking, then give up breakfast instead. If you feel you can’t live without breakfast, then give up the late night snacking. Once you’ve completed level 2, there’s longer fasting times to accomplish like 24 hours or more that are great for detoxing and cleansing your system. Fast away!
Still Enjoy Life
Just because your goal is to lose weight through fasting, you’re still allowed to give yourself some freebee days! Once you get the habit down of eating consistently with the intermittent fasting timetables, have a breakfast here or there. Go out with friends or family one day eat outside your timetable if the event calls for it. As long as its once in a while, and not a reoccurring habit, its okay. Remember, this is not a quick fix but a lifestyle. And that lifestyle includes being able to experience what you want, in moderation.