Intermittent Fasting and Its Effectiveness as a Weight Loss Strategy

Several weight loss experts might say that starving yourself to achieve the figure that you desire or to lose weight drastically is not the way to go. However, there are different types of fasting that you can make use of and some of them are actually effective. One of the most popular ways of losing weight these days is intermittent fasting (IF). This is a strategy in which you provide an opportunity for your body to digest your food intake first before you start eating again. There are different ways for you to maximize this type of fasting. The main goal is to let your body make use of all the nutrients that needed to be digested first during regular hours and during the time when you start fasting, it will make use of your body fats as fuel to keep you going. In this case, you burn more fats and keep your body healthier.

Getting Started with Intermittent Fasting

The idea of fasting might not necessarily appeal to people especially those who are used to eating during regular hours. Some people think that starving themselves on certain hours will just make them think more about food and eventually destroy their diet plan. This is why if you are willing to start with this form of diet, you need to start with the easiest ways first. You can go for a 10- hour eating window. This means that within the given time period, you can eat anything you want as long as you have no more than 6 meals a day. After the given time frame, you need to stop eating. Once you get used to it, you can increase it a bit by going for an 8-hour window and continue reducing it to a certain point as long as you are still comfortable of it.

The Key to a Successful Intermittent Fasting Diet Plan

Though the point of IF is to make sure that you don’t eat on a certain time within the day, it does not necessarily mean that you can eat just about anything during the times when you are allowed to ear. You still have to make sure that you eat something healthy. You also need to reduce your carb intake and go for a healthy diet plan. You can also have fat intake as long as it is healthy fats such as olive oil, butter, and eggs. Don’t think that you are going to starve yourself after a few hours so you have to eat everything that you need to eat. Otherwise, the whole point of this diet plan will be wasted.

You also need to discipline yourself while you are still under the no eating time period. Some people would only give themselves around 11 a.m. to 6 p.m. to eat. This basically means that you have to skip breakfast. Some people are just not accustomed to this. It is difficult for them to make necessary adjustments especially since it is something that they have been doing their entire life. There are also those who are used to having fancy dinners or hanging out with friends at night. Not eating after 6 p.m. is such a difficult thing to do. If you are one of these people, the key is just to focus. You need to make sure that whatever temptation it is that comes along the way, you can get past them. Just set your eyes on the goal and you will not have a hard time skipping meals on the given period of time.

Failure to Follow Guidelines Spells Disaster

According to studies regarding IF, this diet plan is risky in such a way that it has to be followed diligently. The slightest alteration of the original plan could possibly lead to more detrimental effects rather than allowing it to provide you with the health benefits that you wanted. Say for instance you are on this plan for a month and you have chosen to select at least 5 days within that month to eat something during the no eating time period. Even if 5 days is not a lot, it can still be harmful to you. In fact, those who have tried to “cheat” on the plan really had a hard time achieving their goals. The idea of eating healthy dishes must also be strictly followed. Those who tried to abuse their carb intake at certain intervals also failed to achieve their desired look.

Intermittent Fasting Versus Carb Intake Reduction

There are studies revealing that IF as a weight loss strategy is actually more effective than forcing someone to cut off carb intake. In IF, there are no rules as to how much carb you can take. The only thing that you have to remember is to not abuse your food intake during the time when you are allowed to eat. Based on these studies, not only is IF easier to follow, it has also displayed more positive results. Those who tried to reduce their carb intake ended up cheating more and stopping their diet plan altogether as a result of personal frustration.

Other Benefits of Intermittent Fasting

Though IF was basically designed to allow people to reduce weight and achieve the figure that they desire to have, there are in fact a lot of other benefits that one can get out of this type of diet. According to a research published in 2010, IF helped a lot those patients who have high insulin levels to achieve stability. Those who tend to eat more had less interest in eating all the time since their ghrelin levels were reduced. Ghrelin is also known as the “hunger hormone.” It has also been revealed that IF boosts human growth hormones (HGH). This is the hormone responsible for muscle building and repairing of damaged tissues. Intermittent fasting also boosts brain activity and improves memory.

The list of benefits with the help of IF can go on and on. For some people, IF is not just a diet plan but a way of life. Some people have started their plan before as a result of curiosity, but when they have gradually seen the results, they were motivated to take it even further. Now that they are reaping the benefits, they don’t regret going for this diet plan.
If you are now interested in giving it a try, you can start with a 10- hour window first with no more than 6 meals a day and see how you can take it from there.


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