Intermittent Fasting is all the rage right now. As a result, people are using this as a way of eating to lose weight and to get healthy. And people are doing just that, losing weight and getting fit and improving many aspects of their lives. This type of eating requires real commitment and a genuine desire to change eating patterns and to improve the quality of life. There is a lot of information on intermittent fasting for beginners.
What is Intermittent Fasting?
Intermittent Fasting can mean different things. For example, what they all have in common is an eating schedule and fasting through certain parts of the day and evening. Although how this gets done varies by the individual. Some people treat this as literal, for example, and they have long periods of not eating, and eating during set times of the day. On the other hand, other people may still eat during that time but might consume fewer calories during the time of fasting. There are many ways to approach this type of eating, which we will discuss in detail.
This diet has evolutionary roots from when we were still hunters and gatherers. During this time, food was scarce, so consequently, people’s bodies got used to going long periods without eating. More importantly, their bodies also got used to processing big meals in-between times of no eating. Fasting also is recorded in all the world’s main religions.
Above all, fasting can cause many effects on the body and can affect the body on a cellular level. For example, to make fat more accessible, the body will adjust hormone levels. Firstly, the Human Growth Hormone or HGH will significantly increase during fasting. Most importantly, this will benefit the body for fat loss and the gaining of muscle mass. Secondly, insulin, which regulates blood sugar levels, will be lowered as a result. When you have lower insulin levels, for example, it will make losing fat easier. As a result, the fat that gets stored in the body will get lost easier because the body fat is more accessible to get pulled from the body when hormone levels get altered.
Another aspect of fasting is the repair of the body’s cells. Moreover, fasting can start a process of cellular repair and give the body a boost to start this process. Fasting can also affect the changes and functions of the body’s genes and will make them more protected and long lasting. These changes begin at the cellular level, and they are responsible for the many health benefits of intermittent fasting.
Fasting can release a fat-burning hormone, norepinephrine. The changes that come can increase a person’s metabolic rate, moreover, you will also be eating fewer calories. Both of these things have a powerful effect on weight loss. It especially works well, getting rid of belly fat and decreases the loss of lean muscle in the body.
Benefits of intermittent fasting for beginners
Firstly, weight loss is the most significant benefit of intermittent fasting. You will be eating fewer calories, and your metabolic rate will get increased, and you will lose excess body fat.
Secondly, Insulin resistance can get reduced by an intermittent fasting plan. This plan will lower blood sugar and lower insulin levels in the body, and this is especially helpful for people with diabetes.
Thirdly, An intermittent diet can help with heart health. It can help lower bad LDL cholesterol, triglycerides, blood sugar, and insulin resistance, and also inflammatory markers. These are all factors and risks for heart disease.
Fourthly, another factor is brain health. Intermittent fasting increases BDNF, which is a hormone found in the brain. It can also help with the growth of new nerve cells. This growth may make it a possibility to help people with Alzheimer’s.
And finally, Inflammation that is in the body will get reduced by intermittent fasting. Inflammation is the cause of many chronic diseases. Long term health problems like arthritis and heart disease can get caused by inflammation. When inflammation gets reduced, these problems are lowered or even eliminated. Your damaged cells will also be repaired and healed.
Other Benefits of an Intermittent Fast
It is not as much of a commitment compared to traditional diets. You can alter the fast to fit into your schedule and in life in general. Nothing in the intermittent diet is off-limits, so you will not get a feeling of deprivation.
Exercise will be more effective. Exercising on an empty stomach can make your exercise routine more effective. Your body will burn fat better, including fat stored in the body.
Eating plans can be more simple and easy. You won’t be eating any special foods, and you will have fewer meals to plan each week. This will save you time shopping for food and making meals.
It can reduce the symptoms of cancer treatments, like chemotherapy. It has also shown to affect the cure rate of cancer.
Following an intermittent diet can also stop emotional eating. Regular diets restrict what you eat and can cause a craving for unhealthy foods. Then you may overindulge on these foods. Since no foods are restricted, this will help stop these cravings and the overindulgence that usually follows.
There are several ways to do an Intermittent Diet.
This plan is one of the simplest ways to do the intermittent diet. This plan will require you to eat inside an 8-hour window of time. You will then fast for the remaining 16 hours. This method is simple, and you can adjust the timing to fit your own personal schedule. You can do this every day or change it around. You can even skip a day according to your plans. One problem is that active people may not take in enough calories during this time. You should keep track of what you eat to ensure that you are getting the optimal amount of calories for your particular body. You also will want to make sure you get the vitamins and nutrients that your body needs to thrive.
Alternate Day Intermittent Fasting
The Alternate-Day Plan is also called the Up Day and the Down Day diet. This plan is when you eat your regular diet, and the next day you consume 1/5 of your daily calories. For example, eating 2000 calories one day and then 400 calories the next day. And consequently, this plan is ideal for weight loss, and you will definitely lose weight on it. You will follow this plan until you lose the desired weight and then find a way to maintain that weight loss. This diet is a little harder since you have to keep track of all your calories each day. And you must be careful not to overindulge on your regular eating days.
Most importantly, with this plan, you do not have to worry about fasting for most of the week. This diet lets you eat as usual for five days a week, and then you eat just 500 calories for the day for two nonconsecutive days. As a result, this plan is simple to follow, and you can eat what you want within reason, but however, you can not overindulge on the days that you can eat the amount that you want. The benefits of this plan, as a result, are not as effective and noticeable compared to the other methods. But it could be a proper maintenance plan once you get to your ideal weight.
Weekly Intermittent Fasting
This plan is also called the Eat-Stop-Eat diet. Firstly, this plan is similar to the 5:2 diet plan. You will eat a regular diet for five days, and you forego all food for two nonconsecutive days. Secondly, this plan is essentially a 24 hour fast that gets done two days a week. This is very easy and simple to do, and therefore it can fit into any schedule. But, it does require a lot of self-control to not eat for 24 hours. This plan is excellent intermittent fasting for beginners.
Fat Loss Forever Diet
Firstly, to do this plan, you start with a cheat day followed by a 36 hour fast. You then split up the rest of the week between eating and fasting intervals. If you do the long interval fast on your busiest and most hectic days, then it can take your mind off being hungry. Secondly, if you combine this plan with exercise and strength training, therefore you will be able to lose weight quickly and arrive fast at your ideal weight.
The Warrior Diet
This intermittent plan focuses on muscle building. You will eat four hours a day and fast for the remaining 20 hours. However, there are some foods allowed, for example, things like raw vegetables, fruit juice, small amounts of lean protein that you can eat in small quantities if you need to during the fasting hours of the diet. Moreover, you will only eat in the evening, and you will want to sync your eating with your circadian rhythm. This diet can be hard for the long term, but more importantly, it is beneficial if you do it right.
Hunger is one of the main side effects of doing an intermittent fasting diet.
You may also feel some weakness, and you may have some brain fog. These symptoms will only be temporary, so, therefore, it takes some time for your body to adapt to the new eating routine.
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In conclusion, when these diets get safely done, intermittent fasting for beginners is an effective way to lose weight and improve your health. They may not be for everyone. Therefore you should follow the plan that makes the most sense for your body. And the odds are that you will lose weight and be healthy and fit.
An excellent way to keep track of your diet and exercise is this diet journal.