It’s not easy to lose weight. It takes time, effort, and most importantly, dedication. Many people end up giving up on their favorite foods because it is so difficult to miss them.
There is a better way. Instead of narrowing your choices, limit what you can have. Yes, fasting. Any of the following fasting method can be used to help you lose weight. It’s more effective than any diet and can take longer to get results.
How can Fasting help you lose weight
Fasting, on the other hand, is about limiting your time to eat. Fasting requires that you only eat at specified times. This means you can’t eat the remainder of the day. You may be required to eat only one meal per week if you follow strict fasting diets. This can help reduce excess fat in the body and has many health benefits like a reduced chance of stroke and lower blood pressure.
These are some of the common benefits of fasting
- Lower insulin resistance
- Manage oxidative Stress and Reduce Inflammation in the Body
- Supports heart health
- Induces different cellular repair processes
- Can offer support in the prevention of cancer
- Improves brain health
- May help prevent Alzheimer’s
Fasting Methods
Intermittent fasting can be used to lose weight. Intermittent fasting allows you to get the right nutrition from your diet while still enjoying your favorite foods. This may appear like a way to stay hungry but it can actually trigger your body and help you start burning fat.
Although intermittent fasting can have many health benefits, it is important to exercise regularly to achieve your fitness goals. You should eat a healthy diet while intermittent fasting.
Consuming high-fat food such as processed meat, packaged foods, and snacks with added sugar will hinder your body’s ability to lose weight. You should eat balanced amounts of protein, fiber, carbs and fat to reach your weight goals.
For anyone who wants to live an active, healthy life, here are some great fasting options.
Fast for 12 Hours per Day
You must fast for 12 hours to lose weight. It is easy to follow the rules: you must avoid all food for 12 consecutive hours. Some studies suggest that fasting for between 10 and 16 hours per day can increase your body’s ability to burn fat and make energy. Ketones are produced by your body to aid in weight loss.
Beginners can start their weight loss journey with fasting. However, you must stop eating for a shorter duration. It’s possible to sleep for half of the time. Fasting while you are sleeping is the best way to do this.
For example, if you’re sleeping from 1am to 8am, you can begin fasting at 11pm or 12am. You won’t feel tired, weak, or hungry and can still reap the benefits from fasting.
Fasting: 5:2
You eat what you normally eat for five days. For the next two consecutive days, you should not eat more that 600 to 500 calories each for men or women. Yes, you have the option to choose which days of fasting are for you.
If you fast only for two days, there’s no need to be sad about giving up your favorite foods. You can continue eating normal meals during the week. This fasting style is great if you are worried about giving in to your cravings and that it will be difficult to fast during the week.
Time-Restricted Fasting
This means that you will need to fast from 14-16 hours each day. You should also note that fasting promotes autophagy, a natural cellular cleansing process that helps to eliminate any debris that could cause damage to the mitochondria. This process maximizes insulin function, and fat cell metabolism.
You can set a time limit for eating between 9 and 5 pm. The time you choose depends on how much food you enjoy. You can begin your diet if you have dinner at around 9 PM.
24 Hours Fasting
This is one the most difficult diets. Only those who are experienced at fasting will be able to do it. You should only fast for one or two days per week. People usually fast from breakfast to lunch, and then again at breakfast. While fasting, you can drink tea, water, or other calorieless beverages.
Even if you’re not fasting on certain days, you don’t have to count calories. A balanced intake of nutrients is enough. You won’t have to stop eating bread or pasta if you choose this method. However, it will lower your calorie intake. Be aware that at first you might experience a headache or irritability while fasting. Once your body adjusts to the changes in your eating habits, side effects of fasting will disappear.
Bottom Line
There are many types of fasting that you can choose from. No matter what type of fasting you choose, you can still eat as much as you like without having to compromise on nutrition . You can begin slow if you’re a beginner and only fast for 12 hours each day. You can gradually increase your fasting time by increasing the number of hours.
