Intermittent fasting is a weight loss strategy that has been used for years. It can be practiced in different ways, but the most popular method is called 16:8 intermittent fasting.
This article will discuss what intermittent fasting is and why it is an effective method to lose weight. We will also talk about How to maximize the results of your intermittent fasting regime and how to introduce intermittent fasting into your life and how to get started successfully. Requirements Simply a willingness to act, follow the steps and change your habits Description “Intermittent Fasting Formula” is an easy-to-follow plan to help you lose weight fast and, burn stubborn belly fats to reach your goals, and see the results quickly!
This guide is for people who want to:
- Lose weight fast without sacrificing their favorite food.
- Burn stubborn belly fat.
- Achieve their best physique fast.
- Get started with healthy living.
- Break the weight-loss plateau.
- live a longer & healthier life.
Intermittent fasting is not for everyone, so if you are thinking about trying this diet read this article first to make sure it’s right for you.
- 1 What is intermittent fasting?
- 2 Benefits of intermittent fasting for weight loss and health.
- 3 The Intermittent Fasting Formula for rapid weight loss
- 4 Is it Safe for Women to Fast?
- 5 Intermittent fasting food list
- 6 Safety and Side Effects
- 7 Conclusion
What is intermittent fasting?
Intermittent fasting (IF) is a lose-weight method that restricts when you eat, not what you eat. IF uses “windows” of time in which to eat and does not require dieting or calorie counting. IF can range from 16 hours fasted (stopping eating at the end of the day) up to an entire day or two of fasting. IF has been linked to weight loss, reduced blood pressure and cholesterol levels, improved energy, reduced risk of cancer and type 2 diabetes, and a longer life span among other health benefits.
Benefits of intermittent fasting for weight loss and health.
Study after study has proven the powerful and varied benefits of intermittent fasting. Over 75 years of scientific research has conclusively confirmed the following benefits:
- It increases the loss of weight
- It improves metabolism.
- It reduces high blood pressure.
- It reduces cholesterol levels.
- It promotes longevity.
- It reduces oxidative stress.
- It improves mental function.
- It reduces the risk of age-related degenerative diseases like Parkinson’s and Alzheimer’s.
- It improves insulin sensitivity and can guard against diabetes.
- It reduces inflammation.
- It reduces the risk of cancer.
Here, we take a closer look at some of the most common.
Many people who do intermittent fasting do so to lose weight rapidly. They also find that they keep the weight off much easier when they do not binge on junk food.
Lose Weight is a well-researched and proven benefit of fasting. The biggest reason why IF promotes weight loss is that it makes your body burn fat more efficiently. When you eat all day, even healthy foods in small amounts will make you fat, but healthy foods in large amounts will make you fat faster.
When you don’t eat all day long, your blood sugar and insulin levels drop dramatically, allowing the natural processes in your body to increase the breakdown of fat and burn it up as fuel for energy. After 12 or more hours without food, the plasma glucose levels in your blood drop to very low concentrations. This signals the body to start breaking down fat to use it for energy.
Fasting for short periods of time has been shown to increase metabolic rate by up to 14 percent. This means you’ll burn more calories. As a result, IF can help cause weight loss of up to 8 percent over a period of 3 – 24 weeks. That’s an impressive loss! Those who try IF report a reduction of 7 percent in the circumference of their waist. This indicates a loss of belly fat – the most harmful type of fat that results in disease. As a bonus, IF causes reduced muscle loss when compared to calorie restriction diets.
When you fast, your body’s cells begin a process of removing waste cells. Your white blood cells get to work cleaning out cellular debris that can damage or even kill your body’s healthy cells. This rejuvenation process allows the body to naturally fight off infections and remove harmful toxins. The result is faster immune response and stronger disease resistance. Fasting also triggers stem cell-based regeneration of new immune system cells and a reduction in inflammation.
When you do eat, your body uses the food as fuel to burn calories. The human body is a machine that burns calories even when it’s doing nothing at all! People whose weight tends to be on the high side have more difficulty burning those calories than people who are naturally lean.
An easy way to burn more calories is to eat less often, thereby creating a negative caloric balance in your body. In other words, you literally start burning away the fat on your body with IF.
Maintaining Healthy Cholesterol Levels
I can help maintain healthy cholesterol levels by allowing LDL cholesterol levels to increase while HDL cholesterol levels remain constant. Researchers have found that people who practice IF for a period of 24 weeks or more experience significant increases in HDL and decreases in LDL, both good indicators of healthy circulatory function.
A Longer Life
IF has been shown to increase longevity by protecting cells from the effects of oxidative stress. When you fast, your body uses its own stored fuel and generates fewer free radicals. That’s because fasting makes the body more efficient at using oxygen to generate energy from glucose and fatty acids. These processes produce carbon dioxide as a by-product, which is a normal part of the respiratory cycle.
It also triggers cellular responses like those of calorie restriction diets. Calorie restriction has been shown to extend lifespans by as much as 20 percent and delay the onset of age-related diseases like cancer, cardiovascular disease, and type II diabetes.
More people than ever before have type 2 diabetes. IF helps improve insulin sensitivity. When your cells are sensitive to the effects of insulin, you benefit from a reduced risk of developing type II diabetes and other diseases that involve insulin resistance. As a result, it has been shown to reduce the risk of type II diabetes by improving glucose intolerance associated with aging.
The disease is becoming more common due to increasing obesity. The primary feature of diabetes is increased levels of sugar in the blood due to insulin resistance. If you can reduce insulin, your blood sugar level should decrease. This will offer excellent protection from developing type 2 diabetes.
It has been proven to have a major benefit when it comes to insulin resistance. It can reduce blood sugar levels by an impressive amount.
In studies into intermittent fasting with human participants, blood sugar levels decreased by up to 6 percent while fasting. As a result, fasting insulin levels can reduce by as much as 31 percent. This shows that IF could offer the full benefits of reducing the chance of developing diabetes.
Another piece of research carried out among diabetic lab rats showed IF protected against damage to the kidneys. This is a severe complication associated with diabetes. So, again, it suggests that it is also a great option for anyone who already has diabetes.
Enhanced Brain Function
A study published in the journal Behavioral Brain Research in 2014 found that it can provide a mental boost. The research showed that restricting feeding time to just eight hours a day improved brain function. After this period, when something is good for your body, it’s often good for your brain too. It also has a powerful effect on brain function.
In fact, many of the benefits associated with IF are related to improved brain function. The body changes in response to IF because your body starts operating differently when it is not constantly fed. By allowing your digestive system time to rest and recover, you allow functions in the body to start working as they should.
The body is very intelligent. For example, it knows how and when to use energy more efficiently if you allow it to function without constantly providing it with fuel every few hours. Your brain works much better as a result as well as all your organs, muscles, and bones.
It is known that oxidative stress is a key factor in chronic diseases as well as aging.
It can also help to reduce inflammation, which is a primary cause of many chronic diseases. The benefits appear to be related to several factors that are triggered by IF. For example, it was found that levels of the anti-inflammatory cytokine IL-10 increased after two days of fasting. Another study also showed a significant reduction in blood levels of TNF-alpha. This is another important pro-inflammatory molecule.
This means that, when you fast intermittently, your whole-body benefits overall. Decreasing pro-inflammatory molecules can have powerful effects across your entire body. It’s why it has also been shown to improve markers for aging and disease.
There is some evidence that IF can reduce the risk of developing cancer. In a study published in 2014, it was found that IF for four days reduced cell proliferation rates by up to 20 percent. This means that cells were unable to reproduce as fast. It also suggests that the body may have been forced to use up more energy stores, therefore promoting fat burning.
The evidence is not conclusive yet, but it does offer another reason why IF could be beneficial to your health. Studies have found that Fasting can slow the rate at which tumors grow by restricting their energy supply. It has also been found that IF can cause cancer cells to commit suicide while leaving healthy cells alone.
The Intermittent Fasting Formula for rapid weight loss
There are several different methods of Intermittent Fasting formula. Some popular intermittent fasting methods are more popular than others, and some are more beneficial to weight loss than others. It can be very simple for some people while others may need a bit more guidance and explanation to get started.
No matter what your weight loss goals or needs are, it has been proven to be a very effective and simple way of losing weight and increasing insulin sensitivity. Intermittent fasting is an eating pattern that cycles between periods of eating and fasting.
Most research suggests that intermittent fasting is no better than traditional methods of dieting. But intermittent fasting regime that has prolonged periods of fasting, such as the 16/8 method with shorter feeding windows and 5:2 with two consecutive very-low-calorie days, may provide additional health benefits.
The most popular intermittent Fasting Formula is:
The 16/8 Method (lean gains)
The 16/8 method of intermittent fasting uses the ratio between fasting and eating of 16:8 (16 hours of fasting and eight hours during which it is permissible to eat). Many people achieve this ratio by skipping breakfast thereby delaying their first meal until midday and consuming all food between midday and 8 pm.
Research has shown that calorie intake over a 24-hour period is reduced when people skip breakfast. But the number of calories expended through physical activity is also reduced, which will partially or completely negate the calorie deficit achieved by skipping breakfast. So, skipping breakfast is unlikely to lead to weight gain. In some cases, this can lead to improved insulin sensitivity and improved focus during the morning hours.
5:2 Diet (intermittent fasting 2 days a week)
The 5:2 diet is an intermittent fasting regime in which calorie intake is limited to 500–600 calories per day two times per week. Though it may be linked to several health benefits, fasting diets may not be suitable for everyone.
The evidence suggests that it can be very effective for losing weight when done right. This is mainly because the 5:2 eating pattern helps you consume fewer calories.
The Warrior Diet
The Warrior Diet, which entails alternating between long periods of fasting and eating, was popularized by Ori Hofmekler in his book ” The Warrior Diet “.
The main premise is that if you don’t eat for a certain amount of time then your body will look for alternative sources of energy such as fat cells. During the eating period glucose (carbohydrates) are consumed, which will be used up first before fat cells are broken down.
Advocates of the Warrior Diet say that it is best for weight loss as well as for improving blood glucose levels.
Some proponents say that it should also be done under medical supervision to minimize possible side effects or risks.
The Eat-Stop-Eat (ESE) Plan
ESE is a weight loss protocol based on intermittent fasting. It was originally proposed by Brad Pilon, the author of the book “Eat Stop Eat” which details this method.
The ESE plan is a type of intermittent fasting that entails fasting for 24 hours, 2 times per week. For example, you would not eat anything on Monday (fasting from food until Tuesday at midnight). On Wednesday, however, you would eat all day and then fast again until the next day at midnight. On Friday you would eat all day and then fast for 24 hours when you start on Saturday morning. It is recommended that the rest of the days you lose weight by eating a low-calorie, balanced diet in moderation.
Some proponents of the ESE method say that this form of fasting is beneficial because it improves insulin function, reduces oxidative stress, and boosts fat burning. This means that you will not only lose weight but also gain muscle at the same time.
There are several variations to this plan, but they all follow these rules:
- You fast or eat 25% of the time.
- You eat normally (no calorie counting) the other 75% of the time.
- These fasts should last 24 hours but can last as little as 20 hours and as much as 32 hours.
A Sample of ESE Day:
- At 8 am – Wake up, and drink 16oz of water with lemon juice or plain tea.
- Eat Breakfast with 2 scoops of whey in water or 10 scrambled egg whites. Snack on mixed nuts if needed.
- 2 pm – Drink 16 oz of water with lemon juice or plain tea. Don’t eat until 6 pm.
- 6 pm – Eat your normal-sized meal, and have a piece of fruit for dessert if you want.
- At 9 pm – Drink 16 oz of water with lemon juice or plain tea and go to bed at your regular time.
The fast can be broken with a regular-sized (non-dessert) meal.
Some people like to drink coffee during their fasting periods while others avoid it. While there are no strict rules you should try to listen to your body and eat when hungry, but don’t force yourself to eat if you’re not hungry. Just like with all types of intermittent fasting, the key is to listen to your own hunger signals and eat minimally processed foods in moderation while focusing on healthy whole foods most of the time.
This method of eating is great for weight loss because it greatly reduces hunger which allows you to eat fewer calories than normal without feeling deprived or overly hungry.
Is it Safe for Women to Fast?
The big question is whether intermittent fasting is safe for women. The short answer is that if you are a healthy, non-obese woman without any blood sugar problems, you can certainly try it with little to no risk. This recommendation would hold especially true if you are already lean and fit (or at least trying to get there).
This is because intermittent fasting, when done properly, can have many benefits for both men and women.
However, please keep in mind that I am not a physician or a registered dietitian. Please consult with your doctor before making any changes to your diet if you are currently ill or have chronic blood sugar issues.
Although studies have shown that there are no significant differences in the effects of fasting between men and women, some women may want to be cautious about intermittent fasting until more research is conducted on women specifically. This is especially true if you like to take in fewer than 1,500 calories per day (if you’re an average height/weight woman). If this is the case, it would be best to skip one of the 16-hour fasts and limit yourself to a 20- hour “feeding” window.
Intermittent fasting can be very beneficial for women who are trying to lose weight, reduce their risk of chronic disease, or become more insulin sensitive. In these cases, it is especially important that your calorie intake does not go below 1,500 calories per day if you’re a smaller woman (or about 2,000 calories if you’re a bigger woman). If this is the case but you still want to try out some form of intermittent fasting for your diet, make sure that you eat every 3 hours and only stop eating after 8 hours (you should never go longer than 12 hours without eating).
This is because the research has revealed that there may be sex differences when it comes to the benefits of fasting. For example, some studies have shown that intermittent fasting can cause women’s bodies to burn more fat than men’s bodies during a fast. This is especially true if you are taking in fewer than 1,500 calories per day (if you’re an average height/weight woman), but not so much if your calorie intake is higher.
Also, please keep in mind that every individual reacts differently to fasting. Some people report feeling great after 16-24 hours without food while others feel miserable when they skip even one meal (I’m talking about headaches, bad moods/tempers, and general shakiness or feeling like crap). If you experience any of these symptoms even when you eat every 3 hours, then you should consider stopping intermittent fasting.
If you’re a normal healthy female and you’re not overweight, intermittent fasting can be a safe option if you’re smart about it.
Intermittent fasting food list
During the eating period, you can eat whatever types of food you want if your caloric intake is low enough to maintain your weight.
List 1 (foods to eat freely)
Asparagus, Avocado. Beef, Black Pepper, Broccoli, Cabbage, Carrots, Chicken Breast, Chives, Coconut Oil (can be used for cooking), Coconut Milk, (unsweetened, can be added to coffee or tea), Coffee (with or without caffeine, but limited to 1-2 cups per day), Eggs, Gelatin, Grapefruit, Green Beans, Herbs, and spices (cinnamon, cayenne pepper, garlic, coriander, etc.), Olive Oil (can be used for cooking), Onions Peppers, Salmon, Spices (cinnamon, cayenne pepper, garlic, coriander, etc.),
List 2 (foods to avoid)
Alcohol, Bread, Breakfast Cereals, Cake and candy bars, Cassava flour, Cereal grains, Cookies, Corn (corn syrup, corn starch), Cottonseed, oil Crackers, Dried fruit, High-glycemic fruits (bananas, grapes, raisins, etc.), Honey, Legumes (beans, peanuts), Low-fat or diet products (low-fat cookies, low-fat crackers, diet soda), Milk (skim, 1%, 2%), Muffins oils (corn oil, cottonseed oil, soybean oil), Pasta, Potatoes, Processed foods (sugar-free cookies, low calorie frozen meals).
List 3 (supplements)
Apple Cider Vinegar, Calcium Carbonate Natural-Source, Creatine Potassium, Citrate Sodium Bicarbonate, Gelatin, Glucosamine, Chondroitin, Vitamin D3, Creatine Monohydrate, Magnesium Phosphate, Potassium, Aspartate, L-Glutamine, Whey Protein Creatine, Ethyl Ester Silica/Chondroitin, Sulfate Gelatin, Ethyl Ester, Caffeine, Berry (Superfruit), Vitamin B12 (cyanocobalamin), Ginkgo, Biloba, Ginseng.
List 4 (foods to avoid at night or before sleep)
Carbohydrates (bread, pasta, cereal grain), Dairy products, Fatty meats, Fruit juices, and Grains.
Safety and Side Effects
Typically, fasting is safe for most people. However, there are some precautions that should be taken before beginning a fast. For example, those who have diabetes or insulin resistance may not be able to safely go without food, as they may risk developing ketoacidosis (a dangerous condition in which acid accumulates in the blood because of a lack of insulin). A doctor should be consulted before embarking on any fast.
Additionally, during a fast, it is important to stay hydrated and make sure that the body receives enough minerals. Drinking plenty of fluids and supplementing with electrolytes will help prevent dehydration and missed nutrients. It is also best to start out slowly when fasting: while it is true that many people can fast for days or even weeks with no ill effects, this should not be taken to mean that the body will never need food. Rather, it means that most healthy adults can safely fast long-term because they have enough fat stores to supply them between meals until they are able to eat again.
Those who do not have adequate fat stores may want to start fasting for shorter periods of time, gradually building up endurance.
Finally, there are some side effects that may be experienced during a fast. Hunger is one common side effect of fasting; however, it typically decreases the longer the body goes without food. Other possible side effects include lightheadedness and fatigue, especially for those who are fasting for the first time. More serious side effects include headaches, dizziness, or irritability. These possible side effects may be an indication that the fast is too strenuous for the body to handle comfortably; in this case, it is best to end the fast and drink plenty of fluids.
In this article, we have shared with you the basics of intermittent fasting and how it can help you lose weight. Intermittent fasting is a diet that has been around for centuries, but it has recently gained popularity thanks to certain media outlets.
The intermittent fasting formula is an effective way to lose weight. It can be practiced in different ways, but the most popular method is called the 16:8 intermittent fasting strategy. Which requires you to fast for at least 18 hours each day and then eat during an 8-hour window.
Intermittent fasting is different from other diets, as it does not provide you with a specific list of foods that you can or cannot eat. As a result, most people follow a low-carb diet when doing intermittent fasting.
Intermittent fasting has been proven to have many benefits including weight loss and increased energy levels. It improves insulin sensitivity and can guard against diabetes. It reduces inflammation. It reduces the risk of cancer.