Why does weight loss have to be so confusing? If you’ve done your research online, you’ve probably come across multiple contradictions about how to lose weight the “right” way.
Should you go on a low-fat, high-carb diet, or a low-carb, high-fat meal plan? One research tells you to portion your meals, while another tells you that you can eat as much as you want. You’ve probably wasted a lot of time researching than actually doing the things that would help you get results!
But here’s the good news – there’s a new diet trend on the rise and many people claim it to be the best method for weight loss. It’s called intermittent fasting – but don’t let the word fasting scare you off. It’s not as intense as you may think.
If this is your first time hearing about intermittent fasting, learn more about it by reading below.
Intermittent Fasting For Beginners
As the name suggests, intermittent fasting involves restraining oneself from eating during a certain period of time. It’s basically a time pattern or a cycle of eating and fasting. Compared to other diets, intermittent fasting isn’t focused on the food that one consumes. But of course, this does not mean that one can load up on sweets and junk food.
There are various intermittent fasting routines available, but two of the most popular ones are the 16:8 method and the 5:2 method.
The former allows meals within an eight-hour window leaving the remaining 16 hours for fasting. The latter method, on the other hand, involves a regular eating schedule for five days and the remaining two days in the week are meant for fasting.
Is Intermittent Fasting Safe?
Now, we know what you may be thinking – isn’t it bad to skip meals? Since childhood, most of us have been thought that eating 3 meals a day is healthy. But did you know that compared to all the other diet fads, the concept of intermittent fasting has been around since the ancient times?
Hunters and gatherers of that period did not have the convenience and the luxury of readily available food. This meant that they had to go on without food for hours or even days before their next meal. And yet compared the majority of the modern population, people back then were more physically fit and active – why is that?
Researchers have found that intermittent fasting may actually be more natural than eating 3 or more times a day. Moreover, some experts would also say that fasting has many benefits to one’s overall health. Here are a few examples…
Weight Loss Benefits of Intermittent Fasting
The Rules Are Simple
Dieting may come off as a chore for many people. Creating a meal plan, counting calories, and cooking isn’t exactly everyone’s cup of tea. Not to mention, many people may not even have the time to keep up with a meticulous meal plan.
But thanks to intermittent fasting, losing weight and eating healthily has become simpler and more approachable. Keeping in time with one’s eating and fasting schedule is a lot more doable than committing to eating a small bowl of greens every day. Intermittent fasting also acts as a gateway or as a motivation for people to be more consistent in their weight loss journey.
Burn More Fat (Even As You Sleep)
The thought of being able to lose fat during sleep sounds like a dream. But believe it or not, it’s not impossible to achieve. Studies claim that fasting is the secret behind the ability to burn fat even as you sleep. Others call it “sleep dieting”, and it is actually just a more hip way of pertaining to intermittent fasting
To achieve “sleep dieting”, you would need to give your body a break from digesting food while also giving your body the time it needs to reenergize through sleep. Giving your body a much-needed rest lowers stress hormones – a.k.a the hormones that make you feel too hungry to diet and too tired to exercise.
Improve Blood Glucose Levels
According to this research, time-restricted eating habits show positive results in terms of controlling one’s glucose levels. This is because the rules of intermittent fasting naturally reduce one’s calorie intake. For many years, a healthy calorie-restricted diet has always been thought of as something that supports the overall health of the body.
Additionally, some researches have also found positive results in reducing insulin resistance which may be very beneficial for those with diabetes. After eating a meal, the pancreas would normally produce insulin that signals the body to use glucose as a source of energy.
However, the situation is very different for those who are diabetic. Although the body can tell that there is glucose readily available, insulin resistance does not allow your body to receive and transform it into fuel for the body. The glucose then gets stored in the body as fat.
Lowers Cholesterol
Managing one’s cholesterol is a challenge a lot of people have to face every day. LDL cholesterol, also known as bad cholesterol, is the culprit behind stroke and heart disease. But thankfully, one research found that intermittent fasting has the ability to reduce triglycerides in the body. Triglycerides are basically the fat in the bloodstream that causes the majority of heat-related illnesses such as heart attacks and strokes.
Although further studies may be required to make an official statement, it is no doubt that intermittent fasting shows promising value in terms of achieving better health.
Is Intermittent Fasting Effective?
The short answer is yes. Intermittent fasting has been proven to be effective for losing weight. But similarly to any kind of diet, it is important to consult with an expert first before trying it out. Our bodies are unique and it reacts differently as well, so what may work for others may not necessarily work for you.
The key is to find which intermittent fasting method works for you. Pair it up with a clean and nutritious diet together with regular exercise and you’ll lose weight in no time.