How To Use Intermittent Fasting To Lose Weight

Intermittent Fasting To Lose Weight

One of the latest trends in the world of nutrition is intermittent fasting to lose weight, which is very popular among athletes and considered by many to be one of the most effective ways to lose weight.

We have decided to explore the topic further and to share with you what we have discovered.

Intermittent Fasting To Lose Weight


(Intermittent Fasting To Lose Weight)


As suggested by the name itself, intermittent fasting is a model that alternates between periods of eating and fasting. So this is not a real diet, but a food program that more than suggests what tells you when to eat.

Methods Of Intermittent Fasting:

(Intermittent Fasting To Lose Weight)


There are several methods of intermittent fasting and the most popular are:


Intermittent Fasting 16/8:

It is also known as the lean gains method. This scheme divides the day into two parts: 8 hours of eating and 16 of fasting.

It can be considered as an extension of fasting that is done automatically when you sleep, skipping breakfast and having your first meal at noon and then eating until 8.00 pm.

On alternate days (5: 2):

The idea of ​​this model is that for two days a week the caloric intake is reduced to a maximum of 500/600 calories.

The days must not be consecutive and on other days you can eat whatever you want.

Eat Stop Eat:

according to this model, we eat every other day, once or twice a week.

In all types of models, you can drink low-calorie beverages, such as coffee and tea without sugar.



(Intermittent Fasting To Lose Weight)


Intermittent fasting goes beyond mere caloric shrinkage. The hormonal balance also changes, so that the body learns to make good use of its fat reserves.

Here’s what important changes take place:


Improves insulin sensitivity, especially in combination with exercise.

This point is very important for people who are trying to lose weight because, if you have low insulin levels, it is easier to burn fat.

Studies have shown that being overweight can interfere with the ability of insulin to reduce blood sugar ( 1 ) levels and as a result it is released in greater quantities, further promoting fat accumulation.

Growth hormone secretion (GH) increases

Accelerating protein synthesis to make fats available as an energy resource. Which means you burn fat and put on muscle faster ( 2 ).

In the bodybuilding world, this hormone is taken in large quantities as a doping agent.


Fasting activates autophagy

Furthermore, according to some studies, fasting activates autophagy ( 3 ), which removes damaged cells, contributes to cell renewal and generally supports regenerative processes.





By skipping meals, a caloric deficit is created and therefore the weight is lost.

Obviously, as long as you do not compensate for the periods of fasting with foods that are high in sugar or fat since this type of diet does not say exactly what you can and cannot eat.

Some studies ( 4 ) have shown that intermittent fasting, if done correctly, also helps prevent type 2 diabetes. In addition, the body learns to process food consumed more efficiently.

Other studies have also shown that a combination of strength training and the 16/8 method ( 5 ) makes it possible to reduce a greater percentage of body fat than that which is eliminated only with training.

So it seems to be very effective when combined with regular training.


Note: This type of diet is not particularly suitable for people suffering from diabetes or high blood pressure and for pregnant or nursing women. Before practicing this type of diet, it is best to consult a doctor.


Intermittent Fasting And Exercise: How they combine

(Intermittent Fasting To Lose Weight)


When training and fasting, it is good to keep some things in mind. If the goal is to lose weight it is important to reduce calories moderately to lose 0.5-1% of body fat.

Ideally, strength training sessions should be included in the routine and protein (25% more for total caloric intake to preserve lean muscle mass) should be taken.

It would also be better to plan your workouts before the most abundant meal of the day. For those who want to combine intense training and fasting, it is best to consult a doctor.



(Intermittent Fasting To Lose Weight)


Fasting can help you lose weight, but if you are a person with an active social life, you must take this into account to start this diet.

Imagine that some friends invite you to a Sunday birthday brunch. A delicious buffet with muesli, scrambled eggs, vegetables, salmon, all your friends are eating and you?

There you drink the water because it’s 10 and you can eat your first meal only at 12. Plus the dinner is scheduled for 7 in the evening.


If planned in advance, the diet allows you to eat with friends and relatives, but in general, it does not leave much room for flexibility and spontaneity. If the social aspect is important, better to follow a so-called flexitarian diet (also known as flexible diet or IIFYM).



(Intermittent Fasting To Lose Weight)


Many people who follow this type of diet complain of hunger attacks and fatigue, which can easily occur when skipping meals. Some, however, affirm that once the critical phase has passed (about 2 days), hunger disappears.

In times when you feel a sense of hunger too strong, you can drink green tea or black coffee to be able to resist until the next meal.




Intermittent fasting is not for everyone, but it is a good way to reduce body fat. However, the diet should be kept under control and hamburgers, pizzas and fries should be avoided. The goal remains to try to eat healthily and to follow a balanced diet.

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