Weight loss by intermittent fasting

 

Weight loss by intermittent fasting

 

Intermittent fasting refers to eating plans that alternate between fasting and eating periods. The goal is to systematically starve the body long enough to trigger fat burning and weight loss.

While research is still underway and the method may not be suitable for everyone, there is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve brain’s health.

Must read: Keto diet for weight loss. for reading Click below 

https://aasimahassan.blogspot.com/2023/02/keto-diet-or-ketogenic-diet-for-weight.html

 Process behind intermittent fasting

During a meal, carbohydrates in food are broken down into glucose. Glucose absorbs through the intestinal wall into the bloodstream and is transported to various organs, where it serves as the major energy source. Excess glucose is stored for later use in the liver and adipose tissue, in the form of glycogen and fats.

In between meals, when the body is in the fasted state, the liver converts glycogen back to glucose to keep supplying the body with energy. Typically, an inactive person takes about 10 to 12 hours to use up the glycogen stores, although someone who exercises may do so in much less time. Once the reserve of glycogen in the liver is depleted, the body taps into energy stores in adipose tissues. This is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver. Thus, if the fasted state lasts long enough, the body burn fat for energy and loses that extra fat and weight loss. Losing the extra fat is translated into a range of associated health benefits like majorly weight loss.

Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in the blood, that is, high after a meal and low between meals.

Because insulin is secreted after each meal, eating throughout the day keeps insulin levels high most of the time. Constant high insulin levels may de-sensitize body tissues, causing insulin insensitivity - the hallmark of prediabetes and diabetes type 2. Fasting helps keep insulin levels low, reducing diabetes risks and weight loss. Fasting also has beneficial effect on the brain. It challenges the brain the same way physical or cognitive exercise does.

It promotes production of neurotrophic factors, which support the growth and survival of neurons.

People how should not follow intermittent fasting for weight loss

Intermittent fasting, however, is not for everyone. Among those who should not attempt intermittent fasting for weight loss are: 

·         children and teens

·         Pregnant or breastfeeding women

·         People with eating disorders, diabetes type 1, advanced diabetes, or some other medical problems

·         People who are underweight or frail Fasting can also be unsafe if overdone, or if not done correctly.

Methods of intermittent fasting for weight loss

The two most well-known methods for intermittent fasting for weight loss are:

·         5-2 diet

·         16-8 cycle diet

 

5-2 diet:

This is where you normally eat for five days a week then eat only around 500 to 600 calories on the other two days for weight loss.

16-8 cycle diet

The second option in intermittent fasting for weight loss is time restricted eating where you have a long period in the day when you don't eat. With the time restricted eating most people choose something called a 16-8 cycle this involves not eating for 16 hours of the day then having an eight hour eating window and generally this diet form is done daily or almost daily intermittent fasting can help you lose body fat as it works out to approximately a 25 total calorie deficit for the week.

However you do need to be mindful of the foods that you're eating in the FED state. If you overeat or you're eating high calorie foods then you won't see the weight loss by intermittent fasting that you're looking for so.

 

Five important foods that you should eat during intermittent fasting for weight loss

We look at five foods that you might want to consider incorporating into your diet. So for the days and times that you're not fasting you're going to want to try and keep your diet in line with General Health eating guidelines. So the first are:

Whole grains these come onto your starchy carbohydrates and these will provide slow release of glucose into the bloodstream. They're also an important source of fiber vitamins and minerals and examples of these are oats, whole grain, bread, whole grain pasta as well as brown rice.

Now the second food groups are:

Lean meats and fish and these are important because they're packed full of protein and this is essential for the growth and repair of muscles and tissues. The best kinds are lean meats such as skinless chicken and low-fat turkey, white fish such as haddock or Cod are lean sources of protein and oily fish like salmon, sardines tuna, mackerel. They're full of omega-3 fatty acid, which are important for brain and heart health.

Now the third food groups to consider are:

Dairy products, which can be a rich source of calcium, which is really important for bone health but you should try to choose low-fat varieties of dairy products things like skimmed milk and low-fat Greek yogurt.

Fourth group are:

Fruits and vegetables, these provide us with an important source of vitamins, minerals as well as fiber.

Finally lentils beans and pulses are also good because they're low in fat and they're an important source of protein fiber as well as vitamins and minerals.

Also read: Vegan diet for weight loss. Click below

https://aasimahassan.blogspot.com/2023/02/vegan-diet-for-weight-loss-its-role-in.html

Foods that should avoid during intermittent fasting for weight loss

Now these are the food groups that should avoid well on an intermittent fasting for weight loss diet food like refined carbohydrates. This means carbohydrates that have been highly processed and they contain little of the original grain and this is important because these foods are going to cause a rapid spike in your blood glucose levels and these are things like white flour, white bread, white rice, white pasta and many breakfast cereals. They're usually packed full of unrefined sugars.

The next one is obviously sugar and this includes simple sugars like table sugar, maple syrup but also foods that contain added sugar things like sugary drinks, sweets, chocolates, ice creams and biscuits.

Now the other food groups to avoid are calm complex animal fats. These are things like dripping and lard and these should be avoided on a low fat diet, because they're high in saturated fat. You should also avoid too much red or processed meat like bacon and sausages. These contain lots of saturated fats and try to stick to lean meats or try to cut any visible fats off, if you're eating meat

Finally processed foods, these are foods that have been altered in some way during preparation. Things like cakes pastries and biscuits as well as pies and convenience Foods. They tend to be high in calories due to the amount of saturated fat as well as added sugar.

 

Side effects of intermittent fasting for weight loss

Well some people might experience headaches and constipation but the risk of this can be minimized by making sure you're drinking plenty of fluids on the fasting days as well as eating plenty of vegetables and fruits.

If you're considering the intermittent fasting style of dieting for weight loss then please consider this in the risk of your own personal health and medical conditions and if you've got any questions or concerns before starting this diet then please do try to speak to a trained and registered dietitian or your doctor who will be able to advise you on the sustainability as well as suitability of this in relation to your own personal medical history.

 

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