People try out different methods to lose weight. One of the best ways to do so is doing intermittent fasting. This refers to fasting for short periods. It lets people take fewer calories that can lead to weight loss. Besides weight loss, intermittent fasting can help improve conditions of diabetes and cardiovascular disease.
Choosing the fasting plan
There are many types of intermittent fasting. These include 16:8, 5:2, warrior diet, eat stop eat, and alternate-day fasting. You can choose any method depending on your preference. The 16:8 method is the most popular choice and in this kind of fasting, you are allowed to consume food and beverages containing calories within 8 hours. You can drink water anytime. So, you need to abstain from food for 16 hours a day. You can fast from noon to 8 pm or from 9 to 5 pm.
In the 5:2 method, you eat normally for the five days and reduce your calorie intake to one-quarter of your daily requirements in the other two days. This type of fasting will help to control the blood sugar level. The other methods are as effective as these.
Effects on hormones
Intermittent fasting affects your hormones. There will be changes in the nervous system activity and the levels of other important hormones. The insulin level will increase you eat and it will go down when you fast. Lower insulin levels lead to fat burning. So these changes in the body promote fat burning, thus you lose weight.
Eat fewer calories
When you do intermittent fasting you eat fewer calories. So, over some time if you can do intermittent fasting regularly you will lose weight.
Maintain muscle mass
When you go on any diet to lose weight you lose muscle and fat. With intermittent fasting your muscle mass is well-maintained. So, you feel strong despite fasting and losing weight.
You must remember that intermittent fasting is not appropriate for people who are not well-nourished or has medical conditions. You should have high-quality food when you do intermittent fasting. Don’t start eating junk food as calories still count. You have to be consistent with the technique to get results. You need to do exercises like strength training along with intermittent fasting to get the best results. You must be regular with the exercises as fasting alone cannot give you the expected results. For weight loss, intermittent fasting is effective.