Today we’re taking stock of intermittent fasting, a slimming method that consists of breaking planned periods of fasting with regular meals. Its proponents claim that this diet is the key to sustained weight loss, better metabolic health, and longer lives. Is it really so and what is the right way to refine your silhouette?
What is the best intermittent fasting for weight loss?
When it comes to weight loss, two ideas explain why intermittent fasting has the potential to work. The first: Fasting periods create a net calorie deficit that can help you lose weight. The other concept is more complex: this approach can prevent the so-called “plateau phenomenon” from occurring. The last usually occurs 6 to 7 months after the start of weight loss. The weight stops dropping for a few weeks. Then the weight loss continues.
Research has shown that JI can result in weight loss of 1-8% from baseline pounds, which is comparable to the weight loss expected during a weight loss regimen reduced calorie diet. Diet can also improve other aspects of cardiometabolic health, such as: B. lowering blood pressure and reducing insulin resistance.
If you’ve decided to try this slimming method, maybe you don’t know where to start? Which variant to choose to get real results? We answer these questions in the following lines.
Eat stop eat. This method was developed by author Brad Pilon in his book Eat Stop Eat: The Shocking Truth That’s Making Losing Weight Easy Again. His idea differs from others in that it emphasizes flexibility. In other words, Pilon insists that fasting is simply taking a break from eating for a while. They do one or two 24-hour fasts a week and commit to a resistance training program.
Eating responsibly means going back to a normal diet without overeating because you just fasted, but also without restricting yourself to extreme diets or eating less than you need to. Occasional fasting combined with regular strength training is the best way decrease. By doing one or two 24-hour fasts during the week, you allow yourself to eat a slightly higher number of calories on the other five or six non-fasting days. This makes it easier and more enjoyable to end the week in a calorie deficit without feeling like you’re on an extreme diet.
Which intermittent fasting to lose 10 pounds?
With the 16:8 fast, you choose a meal time each day that should ideally leave a 16-hour fast. Fasting promotes autophagy, the body’s natural “cellular cleansing” process, in which the body removes debris and other elements that damage mitochondrial health, that begins when liver glycogen is depleted. This process can help maximize fat cell metabolism and optimize insulin function.
With this variant you set your feeding window to 8 hours. This method can be particularly effective for people whose families have early dinners anyway. Also, much of the time spent fasting is spent sleeping. (You don’t technically have to “miss” a meal, either, depending on when you’re staring out your window). But it depends on how consistent you can be. If your schedule changes frequently, or you need or want the freedom to go out for breakfast every once in a while, eat late dinners, daily fasts may not be right for you.
@fastingminceur tip for #Lose weight easy with that #youngintermittent #fast #decrease ♬ Epic Music (863502) – Draganov89
This is one of the most popular integrated feeding methods. It’s the bestseller The fast diet who made it popular and who describes everything you need to know about this slimming diet. The idea is to eat normally (without counting calories) for five days, then 500 or 600 calories per day for the other two days, for women and men respectively. Fasting days are the days of your choice.
The idea is that short periods of fasting keep you compliant with the diet; If you’re hungry on a fasting day, just wait until the next day to feast again.
In fact, the authors of The fast diet advise against fasting on days with a lot of endurance sports. If you are preparing for a bike race or To run (or if you’re doing high-mileage weeks), see if this type of fasting fits into your training schedule. You can also consult a sports nutritionist.