How can intermittent fasting help you lose weight?

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Intermittent fasting is not a diet. It's a meal-timed approach to weight loss. Unlike a calorie-restricted diet plan, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may offer some health benefits, including weight loss, but is not suitable for everyone. So how intermittent fasting can help you lose weight, learn the article below.

1. What is intermittent fasting?

Intermittent fasting or intermittent fasting (also known as intermittent fasting) is not a diet. Intermittent fasting is a timed approach to eating problems.
Unlike a calorie-restricted diet plan, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting can offer a number of health benefits, including weight loss, but it's not right for everyone. Intermittent fasting is characterized by periods of time known as the eating and fasting phases. At first, people may find it difficult for short periods of time each day or alternating between eating and non-eating days. There are now many articles or even books on how to best start fasting, including setting personal goals, meal planning, and setting calorie needs.
Intermittent fasting is a popular method people use to: simplify their lives, lose weight in order to improve their overall health and well-being, such as minimizing the effects of aging chemical. While intermittent fasting is safe for most healthy, well-nourished people, it may not be suitable for people with certain medical conditions. For those who are ready to start fasting, intermittent fasting is often highly effective in weight loss efforts as well as maintaining a healthy weight.

2. How can intermittent fasting help you lose weight?

Many people still ask themselves the question: "Will intermittent fasting help me lose weight?" However, the answer to this question depends on how they apply this method. how.
Fasting means you don't eat for a long time. Intermittent fasting is a simple form of eating that makes the most of your body's own fat-burning system. Research shows that intermittent fasting is a proven method of helping people maintain a healthy weight.
There are many different approaches to weight loss — but here we are talking about weight management, which means adopting lifestyle changes to stay at a healthy weight. Think of intermittent fasting as a tool to add to everyone's wellness toolkit. Behind intermittent fasting and weight management is a whole science of weight loss and weight maintenance, along with tips to maximize the effectiveness of weight loss methods. Helps people maintain a healthy weight.
In intermittent fasting, you eat all the food your body needs but in a shorter amount of time. There are many methods, but the most common is to eat between six and eight hours and fast for the remaining 14 to 16 hours of the day. It sounds easy to do, especially when you pre-fuel with other foods to control hunger.
Many studies show that intermittent fasting supports weight management quite effectively. In a 2015 review that pooled 40 different studies, participants lost an average of 4.5 kg over a 10-week period using intermittent fasting. Another smaller study was performed on 16 obese adults who followed an “alternative day” intermittent fasting schedule (eating 25% of their daily calories one day and eating normally the next day). ) as a result, they lost nearly 6kg in just 8 weeks of applying the method.

Intermittent fasting also induces beneficial changes in metabolism to address weight management and fat loss. Here's how intermittent fasting works to help you maintain a healthy weight:
Reduce your body's energy intake : For someone who regularly snackes or tends to overeat but sedentary, they may be consuming more calories than they need and the excess calories will show up on the scale over time. In general, if you use intermittent fasting, you tend to eat fewer calories when you limit the time of day to eat.
Activate the ketosis response in the body: Intermittent fasting is an effective way to trigger the ketosis response in the body to burn fat. During fasting, the body burns its stores of glucose (aka carbohydrates) for energy, eventually if a person still fasts, their body begins to burn fat during fasting. diet and body fat for fuel for survival. To stay in ketosis, experts recommend eating a ketogenic diet between periods of fasting.
Lowers insulin hormone levels: Intermittent fasting affects insulin levels in two ways. First, your body becomes more sensitive to insulin, which can help prevent weight gain and reduce your risk of diabetes. Second, fasting directly lowers insulin levels in the body, which can cause the body to start burning stored fat instead of glucose.
Increased ability to absorb energy from food: In rodent studies, intermittent fasting seems to reshape metabolic pathways to derive more energy from food. Fasting has also been shown to increase adrenaline and noradrenaline levels. These hormones help the body use stored energy (specifically fat) during fasting. Boosting metabolism also helps the body burn more calories throughout the day, even at rest.
Direct impact on visceral fat: Intermittent fasting has a higher success rate while many weight loss regimens fail by targeting and reducing visceral fat. Visceral fat is fat located deep around the abdominal organs of the body. Over a six-month period, intermittent dieters were able to lose between 4 and 7 percent of their visceral fat.

Reduces Inflammation: Intermittent fasting reduces stress, slows oxidation, and wide-ranging inflammation, including inflammatory markers such as adiponectin, leptin, and brain-derived neurotrophic factor. BDNF). According to early research, reducing inflammation may be the key to maintaining a healthy weight, increasing longevity and reducing the risk of serious diseases.
Intermittent fasting is actually a natural part of the human life cycle. Most people have unconsciously fasted their entire lives by eating dinner early and skipping breakfast the next day. More scientific approaches to weight loss may work well for some people. However, it's important to remember that although a person doesn't need to exclude certain foods from their diet, they should still aim for a balanced diet rich in protein, fiber, and vegetables, as well. with drinking lots of water. Finally, although the average person may experience no or few side effects, people with certain medical conditions or taking certain medications should talk to their doctor before deciding to go on a fast. interrupt.
Hope the above information has provided you with more options and answers to how intermittent fasting can help you lose weight. Wish you always have a scientific diet and improve your work productivity and improve your life.

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References: medicalnewstoday.com, bulletproof.com