Beginner’s Guide to Intermittent Fasting for Weight Loss
You’ve most probably heard of intermittent fasting?
Thinking about giving it a try?
Keep stick with us!
Because in this post, you will find everything a beginner needs to know to get started with intermittent fasting.
As intermittent fasting quickly becoming popular, more and more positive results coming out to claim shocking weight loss numbers.
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Is intermittent fasting(IF) a good way to lose fat?
First, the most important point that makes intermittent fasting so special is, Intermittent fasting is a schedule, it’s not a typical diet.
Intermittent fasting (IF) doesn’t state what you can eat or can’t eat. It just changes when to eat.
In simple words, Intermittent fasting is a way to develop a healthier relationship with your food. A relationship that later leads you to tons of different health and wellness benefits.
And yes, weight loss is one of them.
The concept of Intermittent fasting is to use your meal timing to influence and utilize it with your fat burning mechanisms already present in your system.
Researches show that Intermittent Fasting improves your metabolism and ability to burn fat while preserving muscle.
Benefits of intermittent fasting for weight loss
Incorporating intermittent fasting in your healthy lifestyle can do wonders to achieve your weight loss goals.
1. Intermittent fasting reduces your total calorie intake, you consume fewer calories than you burn… leading to weight loss.
2. IF improves the insulin sensitivity that lowers the risk of blood sugar and insulin-related weight loss.
4. Intermittent Fasting Skyrockets Human Growth Hormone Up To 2000%. Human Growth Hormone is popular among athletes for fat burning and muscle building benefits. (source)
Intermittent Fasting can be an incredibly effective method of losing weight but its benefits are not just limited to weight loss.
IF improves digestion, mental clarity, sleep while decreases belly bloat, overeating habits, and many others.
How to do intermittent fasting for weight loss?
Unlike the other types of eating plans, Intermittent fasting can actually be a lot easier.
As you don’t need what to eat, instead, you need to change when to eat.
Intermittent fasting doesn’t limit your calories, it just limits the times you can eat to a specific window.
Do I said, “window”?
There are two blocks of time in the Intermittent fasting. Each we call a window.
Let me introduce them.
Eating window – eating for a certain period of time.
Fasting window – not eating for a certain period of time.
Just keep it easy!
Top 4 Intermittent Fasting Plans to Lose Weight
The most important element of intermittent fasting is when you eat i.e eating window, and when you don’t i.e. fasting window.
It all depends on you what Intermittent fasting plan you choose, whether you go for overnight fasting or alternate day fasting.
Here we’ve compiled 4 of the best popular and most suitable ways of intermittent fasting among the dieters.
12:12 Intermittent Fasting
You eat for 12 hours of the day and fast for the other 12.
Perfect for Intermittent fasting beginner. This is something you can do every day.
Example: You’d eat from 8:00 a.m. until 8:00 p.m. every day.
16:8 Intermittent Fasting
Also known as Leangains.
This is the most popular type among the intermittent fasters.
In 16:8 IF, you eat eight hours of the day and fast for 16.
Example: You’d eat from 11:00 a.m. until 7:00 p.m. every day.
20:4 Intermittent Fasting
Also known as Warrior Diet.
You eat for 4 hours of the day and fast for 20.
Once you feel more comfortable to Intermittent fasting, then you might try this warrior diet.
5:2 Intermittent Fasting
Also known as Fast Diet.
Just pick two non-consecutive days of a week to restrict the calories intake to around 500 calories for women and 600 calories for men.
It’s all up to you what method you choose to intermittent fasting.
But if you are a newbie, then start with 12:12 Intermittent fasting. It is one of the easiest ways to be friendly with the taste of intermittent fasting.
Then further, you can move towards 16:8 or 5:2 Intermittent fasting plans.
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