It is a very popular trend that consists of not controlling so much what you eat but when you do it
If you want to lose weight but are neither dieting nor going to the gym, you should try intermittent fasting.
It is a very popular trend that consists of not controlling so much what you eat but when you do it. You don't have to starve and it is a very effective way to lose weight with little effort. We tell you what it is about.
The surefire way to lose weight
The intermittent fasting is a food that alternates between periods of fasting and feeding, as its name suggests pattern.
Common methods of this trend include daily 16-hour or 24-hour fasts twice a week.
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating, as the name suggests
Although it may seem novel, fasting has been a widespread practice for thousands of years. The ancient hunter-gatherers did not have supermarkets, refrigerators, and food available all year round. As a result, they would sometimes go hours or days without eating anything.
Proponents of intermittent fasting claim that following it is the most natural way to eat, since eating three, four or five times a day, they say, is unnecessary.
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Why does it make us lose weight?
If you do daily fasts of 16 hours, you will have to eat the last meal of the day at 4 in the afternoon if you have breakfast at 8. Or have dinner on your own time but skip breakfast the next day (solid) and eat the mid-day meal normally. I mean, it's pretty easy to follow.
If you do daily fasts of 16 hours, you will have to eat the last meal of the day at 4 in the afternoon and have breakfast at 8
If we interrupt food intake for 16 hours, we achieve several things:
· Reduction in the number of calories we eat.
· Modify hormone levels to facilitate fat burning, such as increasing the release of norepinephrine, a hormone that facilitates weight loss.
· Lowering blood sugar, which makes it easier for the body to use fat to function.
· Accelerate metabolism from 3.6 to 14%, according to various studies.
Backed by science
There is a lot of research that indicates that intermittent fasting can be a very effective tool to lose weight.
A 2014 study found that this eating pattern can cause us to lose 3 to 8% of our weight in a period of 3 to 24 weeks.
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By reducing your calorie intake, this method ensures weight loss as long as you don't binge
Other research concluded that intermittent fasting causes less muscle loss than that produced by calorie restriction diets.
However, if you are going to do it, you should not bloat to eat after the fasting period, as then it would not do any good. If you have anxiety problems with food, stress or derivatives, this method is not for you.
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Types of intermittent fasting
We mentioned 16-hour intermittent fasting before, but there are more ways to do it. The most popular are these:
· The 16/8 method: it is the one we have told you about, and it consists of restricting your meal period to 8 hours and fasting for the remaining 16.
· Eat-Stop-Eat: it is fasting for 24 hours, once or twice a week. People who do eat nothing from one day's dinner until the next day.
· The 5/2 diet: You eat only 500–600 calories on two non-consecutive days of the week, and you eat normally the other five days.
By reducing calorie intake, all of these methods guarantee weight loss as long as you don't compensate when you eat again, binge, or do n't eat healthy. The most followed, however, is 8/16.
Weight loss results in better control of blood sugar levels, cholesterol, triglycerides and blood pressure. If you're overweight, you may begin to see improvements in these factors after losing as little as 5% of your body weight. However, the more weight you lose, the greater the benefit to your health and disease management.