Time and again, we see celebrities and fitness experts endorse intermittent fasting. The media advertises intermittent fasting as a popular weight-loss plan. But what exactly is this intermittent fasting? Will the process of intermittent fasting work for you? We are also busting some myths that revolve around this popular and underrated method of losing weight.
We're also going to learn the benefits and risks of intermittent fasting. Keep reading until the end.
What is intermittent fasting? And how does intermittent fasting work?
Let us learn what intermittent fasting means. It is an eating habit with long duration fasts between meals. Intermittent fasting is setting short ''eating Windows`` during which you eat. The time spent outside the short eating window is when you are not allowing yourself to eat. In the United States of America, many celebrities like Hugh Jackman, and Nicole Kidman tried the 16:8 methods of intermittent fasting. This ratio signifies that 16 hours is a fast time. And the eight-hour window is when they were allowed to eat.
Intermittent fasting does not restrict your diet. It only restricts how often you eat in a day or more. The science behind this practice is simple to learn. The body produces the insulin hormone, which controls blood sugar. The pancreas is responsible for releasing insulin in the bloodstream every time you eat. Insulin helps the body in the storage of fat.
When you choose to do intermittent fasting, you are lowering these insulin levels. As a result, your body goes into a back-engineering process where you lose fat.
Does intermittent fasting cause weight fast loss?
There is a lot of debate around this practice, whether intermittent fasting causes weight loss or not. In the earlier steps of intermittent fasting, you will observe some significant weight loss. That does not hold for prolonged durations of months and years. There is a reason for this.
- When you first start fasting, the body would shred a few kilos here and there. It is your small window to achieve small weight loss targets.
- Ultimately over time, the body gets used to it And, you might not find visible results.
Intermittent fasting benefits and advantages.
Now that you know how intermittent fasting works, let's finally understand the health benefits of intermittent fasting.
- Apart from losing weight significantly, people described it had some positive effects on their heart and brain function.
- There is a notable drop in cholesterol levels, which in turn reduces inflammation in the body.
- The brain also starts signaling to lower insulin levels. It drops the dysfunction of the brain cells.
- Intermediate fasting also boosts metabolism for fat loss.
- The risk of heart disease drops.
- Intermediate fasting removes waste material from cells.
- Intermittent fasting can help you extend your lifespan.
- It also is known to reduce blood pressure.
Intermittent fasting risks and disadvantages.
When something sounds too good to be true, there's a catch somewhere. Let's look at the drawbacks of intermittent fasting.
- Intermittent fasting comes with some health risks that can push you towards starvation.
- Intermittent fasting can leave you feeling hungry or starved. As a result, when you break your fast, you might have a higher bet of overeating.
- As the body does not get its usual energy supply if night overwork itself. The chances for you to feel more tired than ever are high. The term “hangry” is real when it comes to intermittent fasting. You will often feel easily irritated and might suffer from mood swings.
- There can be a variation in the stress level hormone cortisol, and you may feel food cravings.
- It can hamper normal insulin levels.
Myths about intermittent fasting vs. reality.
Let's bust some myths while we're discussing intermittent fasting. There are surprisingly many common delusions about it. Do not worry; we are at Radical Body Transformations will always lead you towards reality.
- The widespread myth about internal fasting is that skipping breakfast will make you fat.
It is not valid, guys. A 12-week study on Americans shows no significant weight difference between participants who did intermittent fasting and those who did not.
- Eating more will boost your metabolism.
We often get a question about this. The truth is simple. Many studies prove that altering the meal intake frequency does not affect the total number of calories burnt.
- Your brain needs a regular supply of dietary glucose.
We need to know that the daily consumption of cards does not mean that the brain will stop working regularly. Your human brain will get its regular supply of glucose via the method of gluconeogenesis.
- Fasting does not put you in starvation mode.A myth around fasting is that you are likely to starve and struggle to survive. It is an entirely biased myth. Your body will not shut down its metabolism or functioning all of a sudden. The human body is capable of surviving without food for at least one week. Although we do not recommend you trying this out.
How to do intermittent fasting safely?
If you are interested in starting your journey of intermittent fasting, you should follow the correct rules. You should not just stop or start eating as you please. It would help if you considered expert advice from a fitness coach or a trainer. A nutritionist can help too. It is good to understand that everybody is different and might endure different results.
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