There are several methods of intermittent fasting, and it’s important to choose the one that works best for you. 16/8 is the best intermittent fasting window to lose belly fat according to the experts and this is the most popular method also, but it may not be suitable for everyone. If you find it challenging to fast for 16 hours, you can start with the 12-6-6 method and gradually increase the fasting window.
Should we fast to stay healthy or not? And if we should, what is the right, scientific way to do it?
You will get all the answers regarding intermittent fasting in this article.
Table of Contents
What is intermittent fasting?
Intermittent fasting has become increasingly popular as a weight loss tool in recent years. It involves alternating periods of fasting and eating.
Intermittent fasting means that you need to take meals at a fixed time and in between meals, you need to fast during the time gaps.
There are various methods of intermittent fasting, but the most common method involves fasting for 16 hours and eating during an 8-hour window. In this article, we will discuss how to start intermittent fasting for weight loss and provide some tips on how to make the transition easier.
How to start intermittent fasting for weight loss?
Start Slowly
Starting intermittent fasting can be daunting, but it’s essential to begin slowly. Start by skipping breakfast or delaying your first meal until noon. You can then gradually increase the length of your fasting window as your body adapts to the change. The key is to listen to your body and not push yourself too hard too soon.
Choose the Right Method
There are several methods of intermittent fasting, and it’s important to choose the one that works best for you. The 16-8 method is the most popular method, but it may not be suitable for everyone. If you find it challenging to fast for 16 hours, you can start with the 12-6-6 method and gradually increase the fasting window.
Stay Hydrated
Staying hydrated is essential during intermittent fasting. Drinking plenty of water, herbal tea, and other non-caloric beverages can help suppress your appetite and reduce hunger. It can also help flush out toxins from your body and keep your digestive system healthy.
Plan Your Meals
It’s essential to plan your meals during your eating window to ensure you consume enough nutrients and avoid overeating. Focus on nutrient-dense foods such as lean protein, healthy fats, and complex carbohydrates. Avoid processed foods, sugar, and alcohol as they can undo the benefits of intermittent fasting.
Keep Yourself Busy
Keeping yourself busy during your fasting window can help you distract yourself from hunger. Engage in activities that don’t involve food, such as reading, exercising, or spending time with friends and family. You can also use this time to work on your hobbies or pursue new interests.
Be Patient
Intermittent fasting is not a quick fix and takes time to see results. It’s essential to be patient with yourself and not give up if you don’t see immediate results. Consistency is key, and it’s crucial to stick to your fasting schedule even on days when it’s difficult.
Consult with Your Doctor
If you have underlying health conditions, it’s essential to consult with your doctor before starting intermittent fasting. Fasting can affect your blood sugar levels, blood pressure, and medication, so it’s crucial to make sure it’s safe for you.
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What is the best intermittent fasting window to lose belly fat?
If you are a beginner, you have to start intermittent fasting in a 12-6-6 formula.
What does the 12-6-6 formula stand for?
It means you have to fast for 12 hours out of 24 hours and then you have to take a meal, then you have to fast for 6 hours, and then take a meal again.
In simple words, out of 24 hours in a day, you have to take only 3 meals without eating any kind of snack in between. Drink only water in between meals.
When you feel that you can easily apply and follow this 12-6-6 formula, then the time comes for you to intensify it.
For that, you need to use a second formula which is the 16-8 formula. It means that out of 24 hours in a day you have to fast for 16 hours, then take a meal, then you have to fast for 8 hours, then take another meal. So, in 24 hours, you have to take two meals using the 16-8 formula.
This type of intermittent fasting is a little intense, and this is why you should only follow this when you can easily follow the 12-6-6 formula.
If you do intense intermittent fasting, then your body may face a lack of minerals and salts during that time, and you can also face a vitamin deficiency.
So, if you do intense intermittent fasting using the 16-8 formula then you have to keep in mind that between meals you need to take water with lemon and salt between every meal every 2-3 hours.
This will maintain the salt and mineral deficiency in your body.
Get the intermittent fasting meal plan by expert click here.
What are the benefits of intermittent fasting?
Fasting is a magical thing. When we fast, many changes appear in our body that are good for our health.
Nature has made our body in such a way that it is always ready for fasting which means that fasting is not bad for you, rather it is good for your body.
The first positive change that appears in your body when you fast is that fasting increases the production of growth hormones in your body.
Growth hormone is a hormone that reduces inflammation in our body. It increases the speed of the process of fat-burning, and it is anti-aging.
Also read best intermittent fasting for women over 50.
It reduces inflammation means the inflammation that specifically happens in our joints which causes you to have joint pains and Arthritis, can be reduced.
Fasting is a scientifically proven process for fat burning and reduces the risk of obesity in your body or if you are fat then it helps you in getting leaner.
It is also helpful in anti-aging means that it can reverse the changes that happen due to advancing age.
The second positive change that appears in your body during fasting is a process called “Autophagy”.
Autophagy is made of two words- ‘Auto’ and ‘Phagy’. Auto means automatic and phagy means eating.
This is a process where old protein cells are present in our body unused and damaged proteins get destroyed and fresh new protein cells are made to take their place.
So, you can say that it is like an auto-cleaning process through which the body cleans itself and throws out the old, rotten, and damaged things and destroys them, and starts making new fresh Proteins.
So, you can say this is how fresh proteins are made in our body and we become young, the detoxification rate of our body increases, and we get many health benefits from it.
Another amazing process of our body that speeds up during fasting is that the Glycogen stored in our liver reduces in quantity.
Glycogen is a kind of sugar that is stored in our liver and when we fast and don’t eat anything, our liver releases this Glycogen that converts into sugar and then produces energy in our body.
When we fast, over a period of time, a time comes when our Glycogen stored in the liver becomes almost zero and then our body starts burning fat to produce energy.
When our fat starts burning, it helps in creating the ketones in our body.
Ketones are such substances that produce energy like sugar after burning. Ketones are a somewhat superior fuel for our body than sugar because when we have more ketones in our body then our appetite reduces and it starts an antioxidant process in our body which in turn increases the antioxidants in our body and the harmful substances, the free radicals, start reducing.
This gives you better health and you stay healthy for long.
Some other amazing changes appear in your body during fasting. For example, when we fast inflammation in our body is reduced, and all the inflammatory diseases like Arthritis, Gastritis, Colitis, or any such problem that increases inflammation in our body get a lot of relief in these cases in reducing the inflammation.
If you have Thyroid or any other auto-immune problems, where your body harms itself, then in these cases also you get relief, and it starts diminishing because of fasting.
Fasting also helps your digestive system because your gut doesn’t have to work much, and it gets enough time to heal itself.
Your liver also gets healthy because the toxins present in the liver also get flushed out from the body.
Our cardiac and brain functions also improve due to fasting.
Another great positive change that appears in your body during fasting is that the stem cells get activated.
Stem cells are blank cells that can be changed in any way which means that stem cells can be converted into any tissue in your body, so the healing process of your body is activated, and the anti-aging process quickens because of the activation of stem cells and the chances of you getting cancer and tumor are reduced.
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What can you drink during intermittent fasting?
During intermittent fasting, it is generally recommended to drink calorie-free beverages, as consuming calories can break your fast and interrupt the metabolic benefits of fasting.
Here are some examples of drinks that you can have during intermittent fasting:
- Water: This is the best drink to consume during fasting as it is calorie-free and helps to keep your body hydrated.
- Black coffee: Coffee without cream or sugar is also calorie-free and can help suppress your appetite, making it easier to stick to your fasting schedule.
- Herbal tea: Herbal tea is also calorie-free and can help you relax and reduce stress during your fasting period.
- Green tea: Green tea contains compounds that can help boost your metabolism and burn fat, making it an excellent option during intermittent fasting.
- Sparkling water: If you prefer a fizzy drink, you can opt for sparkling water, which is calorie-free and can help you feel fuller.
It’s important to note that while these drinks are allowed during fasting, it’s essential to limit your consumption of caffeine and artificial sweeteners, which can have adverse effects on your health.
Additionally, make sure to stay hydrated by drinking plenty of water throughout the day.
Conclusion
Intermittent fasting can be an effective tool for weight loss, but it’s essential to start slowly, choose the right method, stay hydrated, plan your meals, keep yourself busy, be patient, and consult with your doctor if you have any underlying health conditions. Intermittent fasting is not a one-size-fits-all approach, and it’s crucial to find the method that works best for you. Remember, it’s not a quick fix, and consistency is key to seeing results.
Also read 9 Superfoods that reduce cholesterol in 30 days.
Sources- healthline I webmd I wikipedia I reliable book
