Want To Try Intermittent Fasting For Weight Loss?
My first statement to my clients is always; “you don’t really want to lose weight, but you want to have a fat loss”! It’s a bid playing with words, but the end results are the same. Of course, when you lose fat you will also lose weight, but there is a difference in weight loss or fat loss! There are many ways to implement some fasting or intermittent fasting in your daily routine. So Let’s talk about intermittent fasting.
The most important part of losing fat/weight is changing your eating habits.
Google ‘intermittent fasting’ and you’ll see pages full of advice, tips, and secrets on the best ways to integrate this health trend into your daily life. But the more you look into it, the more confusing it all becomes. It’s not really that confusing, but because there are so many options on how to implement fasting in your daily eating schedule that the amount of choices makes it confusing. Is eating every other day best? Eating only before 3 p.m.? Packing all your calorie consumption into an 8-hour window? While people have been practicing intermittent fasting for thousands of years, it’s only in the past two decades that scientists began to understand what, if any, potential benefits the practice can have. Here’s the good news: According to recent studies, nearly all types of intermittent fasting are physically and mentally harmless. And nearly all of them can result in some weight loss.
I as an older bodybuilder always thought, I should never implement fasting in my eating patterns, as I don’t want to break down muscles, but I learn for myself it works fine if I now and then take a 16-hour-window.
Health benefits of intermittent fasting.
It has been shown to protect against type 2 diabetes by reducing insulin resistance; improve heart health; protect against Alzheimer’s, slow the aging process; reduce inflammation; and increase mental clarity. Even fasting overnight, some studies have shown, can reduce concentrations of certain metabolic biomarkers like glucose, insulin, and other hormones. That’s precisely why doctors often force you to fast for eight to 12 hours before a blood test. That abstaining period gives your body time to reach a state where it’s not influenced by food. I strongly recommend to my clients the 4-4-12 cycle as this is an easy way to get used to non-eating hours.
What is the best way of intermittent fasting?
There is not a wrong way or right way to do intermittent fasting. In fact, there are numerous techniques you can follow. Some fasting protocols include every other day fasting, two days of fasting followed by five days of regular eating, 14 to 16 hours of fasting followed by an 8- to 10-hour eating window, and so on. Want to know the best plan to follow? It’s the plan that works best for you. Choose a program that works best with your daily life/working schedule, your personality, and even you’re eating habits. I usually suggest my clients start with once a week after lunch until the next morning breakfast no calorie’s’ intake. You can drink only water, black coffee or tea. It is a very easy start.
Intermittent fasting can be a great way to change eating habits.
If you think intermittent fasting could be a great way to lose fat/weight, you’re right. Intermittent fasting can be as effective as calorie-restrictive diets. But I would suggest that you do it for a short amount of time. However, it works only if done correctly. That is, just like any other weight loss program, you need to follow certain guidelines or rules to make it work. Following the designated eating and fasting windows is important, but more important is not overcompensating for lost calorie’s’ during one’s fasting window. Keep track of what is your metabolic rate. This is the total calorie’s intake to maintain your general health.
Stick to your plan
Intermittent fasting aids weight loss because it helps you reduce your daily or weekly calorie consumption. But if you start overcompensating for those missed calorie’s’ by consuming more food throughout the rest of the day or on your non-fasting days/hours, you can sabotage any hope of weight loss. If you stick to regular meals during your eating window and don’t overcompensate yourself following your fast, you have a better chance of having weight loss success. In general, I advise to eat your metabolic rate in the hours that you can eat but also avoid eating in between your meals and for sure not in the fasting hours. You will not really miss calorie’s as you were most likely eating more then you should eat in the first place. I this way you will learn to eat in a way that your body gets just the right total of calorie’s needed.
Intermittent fasting isn’t a diet.
Intermittent fasting is a schedule, not a diet. A typical diet state what you can and can’t eat. Intermittent fasting doesn’t restrict any foods but rather provides a schedule or pattern for eating with windows of eating or fasting. To be honest as a personal trainer I never advise any diets. My advice is a lifetime change in your eating habits. That’s why so many people fall in this JoJo trap lose weight/fat while they on a diet and back or gain even more when they start to eat “normal” Well that what you were considered normal in the first place was making you gain a lot of weight so it was not the right way of eating (consuming calorie’s’) It’s all about getting a balance in how many calories’s’ you eat and how many calories’s’ your “burn” need.
My advice for a healthy kind of intermittent fasting
Try first to eat your breakfast and then for at least 4 hours no calorie intake then have lunch and again have at least 4 hours no calorie intake then have dinner and 12 hours no calorie intake. Teach your body to digest the calorie’s that you eat with a meal without all the snacking in between and you will see how easy it is to lose fat/weight. Remember originally we humans were nomadic hunters and the right amount of food was not always available so in our natural habitat we had our intermittent fasting periods.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
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