Intermittent Fasting To Lose Weight- How Does It Work?

Intermittent Fasting To Lose Weight- How Does It Work?

Intermittent Fasting To Lose Weight

Intermittent Fasting To Lose Weight

 

Intermittent fasting to lose weight does not describe a specific form of typical fasting. The intermittent fasting (also called interval fasting), however, denotes a certain eating rhythm. You eat so – compared to the real fast – very well, only at certain times and especially only at certain intervals.

You switch between periods of normal food intake and food intake. This reduces the risks of age-related illnesses, making it easier to lose weight and allowing you to live longer.

 



Intermittent Fasting to lose weight: The dietary rhythm of our ancestors

For us modern humans it is normal to have a continuous food supply available. After all, at the supermarket there is always something our heart desires – and that in abundance.

 

Of course, this was not the case for our ancestors who lived as hunters and gatherers. Before humans became sedentary and learned to cultivate agriculture and livestock, there were always days when no solid food was available.

 

That sounds pretty dramatic in our spoiled ears today. But these involuntary fast days did not hurt. On the contrary. They relieved the organism and made it more resistant.

 

Fasting days relieve and improve the health

Although overnutrition is known to promote cardiovascular disease and has been implicated in increased rates of disease and death, many people find it difficult to control or even reduce their food intake.

 

For this reason, the diet of our ancestors has again become the focus of much research. One would like to find out whether health-promoting effects of dietetic lifestyles are possible even without reduced food intake.

 

Various studies conclude that only an alternating (alternating) rhythm in food intake can minimize cardiovascular risk factors, protect against degenerative diseases of the nervous system and improve health in many ways – and this alternating rhythm in food intake is called intermittent fasting.

 

Intermittent fasting to lose Weight – how does it work?

The implementation of intermittent fasting is very easy. Periods of normal food intake are followed by periods when you eat nothing.



There are two basic variants of intermittent fasting, which in turn allow numerous variations.

 

  1. One fasting day per week

For example, intermittent fasting could be done by fasting one day a week, so eating nothing. Some people also take two fast days a week, so they fast every Monday and Thursday, for example. Others eat and fast in a 24-hour shift.

 

The latter variant is, of course, the most intense form of intermittent fasting. One eats ad libitum one day (at will), the next day it does not consume any calories. To cover the need for liquids on the days of fasting serve water and unsweetened teas.

 

To achieve the desired effect such as weight loss or health improvement, it makes sense to use the intermittent fast days in the shortest possible time intervals. So should daily or in the ratio 2 to 1 (2 days to eat, fasting one day) to be changed.

 

This rhythm should be maintained until the desired fasting goals are achieved. If you have reached the desired weight, you feel better or show the blood pictures that everything is back in order, the fasting days can become rarer again.

 

  1. Daily fasting periods

The intermittent fasting can also be done daily, namely by fasting every day for 16, 18 or even 20 hours.

 

 

Especially beginners fall this variant often much easier than the first. You do not have to forego solid food for a whole day, but you can eat for 8, 6 or 4 hours, the rest of the time you do not eat any calorie-containing drinks or food.

 

Of course, you should not eat permanently in these 4 to 6 hours, but eat two meals and in any case avoid overeating.

 




For example, if you want to eat for 6 hours and fast for 18 hours, a daily routine might look like this: You take the first meal (a late breakfast or an early lunch) at 11 am and dinner at 4 pm. So you fast from about 17 clocks (end of the second meal) until the next day at 11 clocks. A third meal is thus canceled.

Advantages Of Intermittent Fasting

(intermittent Fasting To Lose Weight)

The advantages which bring the intermittent fasting with them are varied and reach every corner of the body: the fat burning is increased inflammatory processes are inhibited, the blood cholesterol levels improve, in the brain new nerve cells are overproduced. Thus, age-related risk factors are reduced, it is easier to lose weight and it is also reasonable to suppose that such a dietary behavior is life-prolonging.



Intermittent fasting – lose weight through the fastingOf course, the body needs food, but on closer inspection, the table of our modern lifeworld, covered at all times, is a product of civilization and far removed from our original, natural everyday life. If you look back into the distant past of our ancestors, you discover that food was not omnipresent at all times and that the next meal often had to wait or had to be hunted or collected with effort.

The temporary lack of food made people in some ways more robust and resilient. In addition, it is clear that an organism that is constantly busy with digestion of food is also burdened in some way. Eating nothing for a while can be a relief for the body.

In our modern world, you often like to eat out unconsciously several times a day, and almost casually eat one or the other snack. For a long time eating nothing means for many people subjectively perceived stress. And indeed, it is also a kind of stress for the body, because our cells are irritated to a small extent or stressed.



And this is what can do us good: Similar to sports, this mild stress trains the cells and makes our body more resistant to heavier stress factors such as diseases (principle of hormesis). And indeed, risk factors for Alzheimer’s, diabetes, cardiovascular disease and many more are lowered by a lowered meal frequency.

 

Can you eat anything while intermittent fasting?

(Intermittent Fasting To Lose Weight)

 

Of course, meals should not contain sugar or other isolated carbohydrates (white flour, white rice). For then the blood sugar and insulin levels remain low and the body gains more energy from the burning of fats.

 

All in all, of course, you feed as healthy as possible during intermittent fasting.

 

When do you take supplements during intermittent fasting?

(Intermittent Fasting To Lose Weight)

After the first meal is also a good time to take supplements such as antioxidants and vitamins (vitamin C, vitamin B complex, vitamin B 12, astaxanthin, OPC, etc.), amino acids and phytochemicals (such as nettle leaf powder, barley grass powder or whatever you have need).

 

Through the meal, the metabolism was excellently stimulated, and the micronutrients can now be well absorbed by the intestine.

 

However, since the body was not burdened with a heavy and unhealthy meal at the same time and in the next few hours there are no constant snacks, the active ingredients in the following period undisturbed detoxify the cells and tissues and repair damage to cell membranes and genetic material.



If you want to intensify this entire process, you can reduce the period of food intake to less and fewer hours per day – until you have two meals only between 11 o’clock and 15 o’clock.

 

If it is a dietary supplement that you should take on a fasting diet, of course, take it BEFORE the first meal and then wait 10 to 30 minutes to eat – or proceed as recommended by the manufacturer.

 

Does intermittent fasting make you hungry?

(Intermittent Fasting To Lose Weight)

At first, irregular fasting is new to numerous individuals, particularly the individuals who are continually eating or always tasting on a beverage. They think they are ravenous. Be that as it may, these are regularly not hunger, however craving.

Even a blood sugar level that has gotten out of hand can initially trigger feelings of hunger. This especially if someone in the past always meals or snacks from isolated carbohydrates ingested (sweet bars, sweet drinks, rolls, biscuits, sweet particles, etc.).

 

Consuming these isolated carbohydrates causes a rapid increase in blood sugar and insulin levels. Hunger is the result, as the blood sugar level drops again excessively soon and the body signals the desire for sugar replenishment.

 

 

However, just by intermittent fasting and nutrition without isolated carbohydrates, the organism learns again to regulate its blood sugar levels, so that even several hours without food can be overcome without any stomach growling or feeling weak.

 

Yes, the food breaks will in the future develop into phases with the highest physical and mental performance.

 

Can one also do intermittent fasting as an athlete?

(Intermittent Fasting To Lose Weight)

Athletes can very well practice intermittent fasting. It can increase performance and improve overall health.

 

How to concretely implement the intermittent fasting in sports, we have described in our article on Interval fasting in sports.

 

If you want to further support the anabolic processes and optimize the personal protein supply, then high-quality pure plant proteins (lupine protein, rice protein, hemp protein, etc.) can improve the synthesis of endogenous proteins.



This not only strengthens the muscles but also the collagenous connective tissue, which is responsible for the firmness of the skin and tissues.

 

The vegetable proteins are consumed as a shake immediately before or after meals. Of course, you can also integrate them into the meals, such as B. mix in the bread dough and bake a carbohydrate bread.

 

Intermittent fasting: the sooner the better!

In general, the better one integrates this form of nutrition into one’s life, the higher the positive effects of intermittent fasting on the body’s resistance and the prevention of age-related illnesses.

 

The first noticeable changes, such as more energy and greater well-being, occur already in the first weeks after the beginning of intermittent fasting.

 

Intermittent fasting: fasting crises remain off

(Intermittent Fasting To Lose Weight)

Fasting crises, as they are known from fasting (total absence of calorie-containing food for at least 5 days to several weeks), do not occur during intermittent fasting.




This is because the organism does not surround the mode of energy production, as long as regular food arrives, even if it arrives at intervals as it does during intermittent fasting.

 

The body, therefore, continues to use its glycogen stores (stored carbohydrates) for energy. When these are used up, he starts burning fats. Fat burning is slow but sustainable and healthy.

 

In the case of fasting, on the other hand, after a few days, the body reverses the mode of energy production. With no more glucose, he can no longer create glycogen stores and begins to break down body fats and proteins.

 

 

In these degradation processes, there is an intense release of metabolic products such as ketone bodies and purines. At the same time, stored slags and poisons dissolve.

 

All these substances are in the fasting increased in the blood, must now be further divided by the liver and excreted by the kidneys, which is an immense burden on the body, which can then be manifested as a so-called fasting crisis with all sorts of unpleasant symptoms.

 

Intermittent fasting: The consequences

(Intermittent Fasting To Lose Weight)

The weight loss, therefore, lasts longer in intermittent fasting than in fasting, but – as explained above – is sustainable and healthy.

 

Of course, there is no loss of weight, if on the dining days or during the meal times huge amounts of unhealthy food are consumed, you do not move, etc.



The intermittent fasting is certainly not a miracle diet, which can tumble the kilos without additional measures, but rather to evaluate as an additional highly interesting measure that fits perfectly into a healthy lifestyle and their successes reinforced.

 

Intermittent fasting regulates blood sugar levels

(Intermittent Fasting To Lose Weight)

The beneficial effects of intermittent fasting on health are due to complicated biochemical processes.

 

The intermittent fasting first leads to the previously mentioned reduced blood sugar and insulin levels, which alone represents indescribable health progress.

 

Because a blood sugar level that has gotten out of hand can have so many negative consequences for the health that books could be filled with it. Be it acne, cancer, hormonal imbalances, depression, chronic inflammation or whatever – in most cases, blood sugar fluctuations are involved in the problem.

 

Intermittent fasting lowers high blood pressure

(Intermittent Fasting To Lose Weight)

In the course of intermittent fasting, in many cases too high a blood pressure levels off again.

 

Too high blood pressure, together with excessively high blood sugar and insulin levels, are among the most important risk factors for cardiovascular diseases and infarcts.

 

In experiments with rodents and other species carried out since the beginning of the 20th century, it was repeatedly confirmed that intermittent fasting leads to the improvement of all these values.




Uniform studies in humans have not been carried out to the same extent, but similar observations have been made in random studies of fasting people.

 

Intermittent fasting regulates cholesterol levels

(Intermittent Fasting To Lose Weight)

Comparative studies are also used, which were made during fasting Muslims during the fasting month of Ramadan.

 

 

This is basically also a kind of intermittent fasting. One eats only after sunset, whereby the time of the food intake – here for religious reasons and less for health reasons – limited to only a few hours per day.

 

For example, reduced levels of potentially vascular-damaging LDL cholesterol were found in fasting patients with a simultaneous increase in vascular-protective HDL cholesterol.

 

This suggests that in addition to the above values ​​(blood sugar and blood pressure), blood lipid levels can also be favorably influenced by intermittent fasting.

 

Intermittent fasting protects against diseases of the nervous system

(Intermittent Fasting To Lose Weight)

Studies have also shown that intermittent fasting (ideally in conjunction with calorie restriction) can improve the health of the nervous system by favorably influencing basic metabolic and cellular signaling pathways.

 

Decreased blood sugar and insulin levels during fasting stimulate the production of protective proteins and antioxidant enzymes. They all help the cells deal better with today’s ubiquitous oxidative stress.

 

Intermittent fasting also promotes the release of so-called neurotrophic factors. These are proteins that are released by mature nerve cells in the central nervous system. Its mission is to control the growth, differentiation, and health of emerging neurons. Nerve cells that are ill or poorly performing are thus discarded by the neurotrophic factors.

 

Neurotrophic factors are responsible for the quality of our nerve cells. Without neurotrophic factors, adequate learning processes and repair processes in the nervous system are therefore impossible.

 

Intermittent fasting via all these mechanisms leads to the protection of the nervous system, the protection of all cell membranes and the protection of the DNA (genetic material).



As a result, the natural aging process is significantly slowed, and the risk of developing degenerative diseases of the nervous system, such as Alzheimer’s and Parkinson’s, is reduced.

 

Try it!

(Intermittent Fasting To Lose Weight)

The intermittent fasting is well worth it. Try it! Start completely relaxed, z. With a 16-hour fasting period. Take your first meal at 10 am and your second meal at 5 pm.

 

Design your two meals according to the diet, eat slowly, chew thoroughly, consciously enjoy every moment, and drink only water or an aromatic basic herbal tea between meals.

 

Feel like fasting

(Intermittent Fasting To Lose Weight)

And if you want to practice real fasting, then this article will help you further: Fasting – a way to healing. There you will read about the health effects of fasting on body and mind. You will read reports on the fasting cure, learn what happens in the body during fasting and get a guide to fasting Buchinger.



With this type of fasting drink you drink – after one to three days of relief with a light diet – only water, some juice, and vegetable broth. After the three to seven days of fasting cure, you start with the days of development and then goes on to a healthy base excess diet.


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