Intermittent fasting for weight loss is a “new” kind of diet that consists of a fasting–non-fasting exchange period during a specific amount of time, that depending on the method and the type you follow, these lapses of non-eating may last 8, 16, or even 24 hours. A lot of people state that this technique could be harmful, but more recent researches have shown that most of the short-term damages that have been attributed to this technique, may actually have nothing to do with it, or yet more with people not following the program precisely.
This is the main reason why this diet has been surrounded by a so huge amount of questions and rumors, as people looking for a way to lose weight quickly encounter and judge them with precaution. So we took the task of answering these questions and showing you the long term intermittent fasting results now:
Is intermittent fasting unhealthy? – Side Effects of Intermittent Fasting
Using intermittent fasting for weight loss is actually a practice rather old in our culture; as many religious groups have used this regimen throughout their history as a part of their rituals of purification. In this classification, we can include beliefs like Buddhism, Islam, Hinduism, and even some forms of Christianity.
Despite the rich variety of methods, which range from fasting on specific foods to an almost total fast during a whole day, through the period of approximately a month; like the cases of the Buddhist fasting, and Ramadan in the Islam.´
Still, what is the purpose of raising this matter? – The truth is that diverse types of fasting –one’s a lot more heavy and rigorous than others–, through different times and different populations, demonstrate the fact that this technique, when done responsibly, can be executed by everyone.
How does it affect my brain, muscles, and metabolism?
As you may already see, the whole knowledge and controversy about this technique revolve around a fundamental idea: weight loss. This is the main reason why this diet has raised as many adepts as critics.
Back to the question, the short answer would be: It depends. As average fasting involves not eating for a time of 16 hours and non-fasting for a time of 8; there are also people that spend 12 to 14 hours without eating, and in the rest, they do eat; yet also the ones that do periodic one-day long fasts, like Jimmy Kimmel (also known as the 5:2 diet, involving 5 days of normal eating and 2 of whole-day fasting). So, as we said, results will vary; but always involving losing weight.
Research from 2018 showed that the diet named as we already know –on average for the sum of all of its variances–, when followed by obese people, resulted in the reduction of a regular 7 kgs on tested people, over the course of 2 and a half months.
Deeping further into the analysis, there are many doctors that have raised common hypotheses into more indirect effects originated in the drastic change in our metabolisms. Health changes like growth hormone level, cellular repair, insulin acceptance, and antioxidant effects.
The increase of human growth hormone:
Although this won’t affect grown adults in regards to make them taller, human growth hormones increase can speed up fat burning and muscle gain on the body.
Body’s cells renewing:
Doctors argue that intermittent fasting helps to remove wastes that accumulate in the cells.
Reduce insulin resistance:
As it makes sugar levels lower, this diet increases the natural acceptance of the body to hormones like insulin.
Now that we know how it works, we may try to answer another set of common questions involving this cycle:
What can I eat or drink during intermittent fasting? – Does drinking coffee break the diet?
Despite junk food is not restricted to the last scenario, the consumption of snacks, colas and, trash, will definitely fill you up on food that won’t cease your appetite in the long term; so it’s important to keep this in mind: Try to consume the least amount of caloric aliments while eating; annihilate them while fasting.
You can harmlessly consume beverages like coffee, water, and other non-caloric drinks while doing the diet, as it may also help you lower your anxiety levels and hunger. As for the non-fasting period, the most recommended is to eat as many healthy foods as you can.
As we said, black coffee, unsweetened tea, mineral water, and all other beverages with less than 50 calories are just fine; your body will keep in the diet state at the same time you fill the urge to eat.
Does it work with strength training? – Intermittent fasting and muscle build
The truth is that Intermittent fasting probably causes as much loss of weight as all other diets. Nonetheless, exercising during non-eating intervals (on the flip side to what one may think) can lessen muscle loss to the minimum, but at the same time define your figure a lot faster. Besides, intermittent fasting and running are also correlated.
However, the short answer is: You can get even better results on your exercise while healthy fasting with less work, either if working fewer times, or the same amount in a more moderated way.
Why doing intermittent fasting will help me to lose weight?
Health is indeed very important, and we already know it. The distress begins when we start looking for ways to keep ourselves in good physical condition or push it to get there; many of us have already had experience with methods that are neither reliable nor trustworthy.
However, based on our inquiries and experience, we could say that intermittent fasting results show this practice to be flexible and most important achievable for a lot of people –Particularly for those who don’t want to give up on their cup of coffee in the morning or traditional afternoon workout. Now that you know the benefits of intermittent fasting for weight loss, the only most important to keep in mind –as actually reasonable for every diet– would be to be consistent with our sessions.
Frequently Asked Questions:
Q. How long does it take for intermittent fasting to work?
Q. Can you lose belly fat by intermittent fasting?
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Melissa Weimer is a nutrition expert who has helped thousands of people to create a healthy diet for weight loss and to maintain a good health.