Intermittent Fasting Explained

 

Intermittent Fasting Explained

Intermittent Fasting (IF) What Is It?

It is presently one of the world’s most popular health and fitness trends.

Basically, it is an eating pattern that cycles between intervals of fasting and eating. It is popular because it is not specific on which types of foods you should eat like the ketogenic diet, but rather focusses on when and how you should eat. Intermittent fasting is not a conventional diet but rather can be more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16 hour fasts or fasting for 24 hours at least twice per week.

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It is A Very Powerful Tool for Weight Loss

Weight loss is the most common reason for people to try intermittent fasting.

Intermittent fasting leads to an automatic reduction in the amount of calories consumed, because of eating fewer meals thus causing a reduction in weight.

Intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it also increases the release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, intermittent fasting increases your metabolic rate which promotes weight loss.

By you eating fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

 Health Benefits

The main benefits of intermittent fasting include:

Weight loss

As mentioned above, intermittent fasting can help you get in shape and reduce belly fat.

Insulin resistance

Intermittent fasting can reduce insulin resistance lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.

Heart health

Intermittent fasting reduces bad cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance all risk factors for heart disease.

Brain health

Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.

Apart from the health benefits mentioned above Intermittent Fasting reduces liver fat and improve blood pressure. It also improves endurance, motor coordination and sleep.


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Intermittent Fasting Methods

There are several different ways of doing intermittent fasting, these mainly involve splitting the day or the week into eating and fasting intervals. During the fasting intervals, you eat either very little or nothing at all.

These are some of the most popular techniques

The 16/8 method 

Otherwise called the Leangains protocol, this involves not eating breakfast and limiting your daily consumption of food to 8 hours, such as 1 to 9 p.m. (13:00 to 21:00 Hrs.). Then you fast for 16 hours in between.

Eat-Stop-Eat

This involves fasting for 24 hours, once or twice a week, by not eating from dinner one day until dinner the next day.

The 5:2 diet

With this method, you consume/eat only 500 to 600 calories on two non-consecutive days of the week, but eat normally for the other five days.

By reducing your calorie consumption, all of these methods cause an automatic effect of weight loss as long as you watch your potions during the eating intervals.

The most popular of these techniques is the 16/8 method to being the simplest, most sustainable and easiest to stick to.

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