Ever heard of Intermittent Fasting? Some of you might know but for the ones who don’t, let us first start off by knowing what this practice is. Intermittent Fasting is one of the weight management methods that has gained popularity in recent times.
It is an eating plan that involves frequent, short-term fasts or times of a minimum or no food intake. Many people view intermittent fasting as an effective weight management method. Fasting for brief intervals of time allows people to eat fewer calories, which can cause weight reduction over time.
However, intermittent fasting could also aid in reducing risk factors for illnesses such as heart disease and diabetes, or low cholesterol levels. There are multiple kinds of intermittent fasting such as the 16:8 method, the warrior diet, or the 5:2 diet. When it comes to managing weight, you can also try consuming some weight management gummies besides following the intermittent fasting method to boost the procedure.
For those looking to get into intermittent fasting to aid in weight management, this is the most comprehensive guide to familiarise you with its greys and blues.
Types of Intermittent Fasting
1. The 5:2 Diet
The 5:2 diet is an easy intermittent fasting program. For the five days each week, you have to eat normal and there will be no limitation on calories. On the two other days, you need to cut down on your calories to one-quarter.
If someone regularly consumes 2,000 calories a day it would mean cutting down the number of calories consumed to 500 calories each day for two days each week. The 5:2 plan allows you flexibility so that you are able to choose the days on which you will fast and there are no set rules for when and what you can eat on the days you are eating a full meal.
2. The 16:8 Method
The 16:8 method for intermittent fasting is among the most well-known methods of fasting to manage weight. The program limits food consumption and beverages that contain calories to a specific timeframe which is 8 hours each day. You are required to avoid eating during the last 16 hours of the day.
You can pick any time between 8 and 8 hours to eat calories. Many people choose not to eat breakfast and instead eat dinner from noon until 8 p.m. Some do not eat later and adhere to the 9 a.m. to 5 p.m. timetable. It is also very important to consume an appropriate diet that includes fruits and vegetables, whole grains and healthy fats as well as protein to reap the maximum health benefits this diet can bring.
3. Alternate Day Fasting
Alternate-day fasting can be described as an intermittent fasting strategy that comes with an easy-to-remember structure. This diet is the one in which you fast on a daily basis but can eat whatever you like on days on which you are not fasting.
The full-on fasting on alternate days could be extreme, particularly in the beginning when you’re not used to fasting. If you decide to start by following a modified diet plan or a full-on fast, you should adhere to a balanced diet that includes high-protein food items and vegetables that are low in calories to help you feel full.
4. The Warrior Diet
The Warrior Diet is an intermittent fasting regimen based on the eating habits of antiquated warriors. It is a way of eating only a tiny amount of food for 20 hours throughout the day, then eating as much food as you like over a period of 4 hours in the evening.
It is believed that the Warrior Diet encourages dieters to take small portions of dairy, raw vegetables and fruits, along with non-calorie liquids during the 20-hour fast. However, during the 4 hours time frame, it is advised to eat unprocessed, nutritious organic and unprocessed foods.
Effects that Intermittent Fasting Has on Your Body
Apart from assisting you in managing weight, intermittent fasting can also have multiple other effects on your body’s hormones. They have been listed down below:
- Fasting can cause your human growth hormone levels to explode by as much as five times. This will allow you to lose fat and gain muscle.
- Insulin sensitivity and levels of insulin drop are better, making it easier to burn stored body fat. Fat burning is easier when insulin levels are lower.
- Norepinephrine is sent by your nervous system to fat cells. This causes them to break down body fat into fatty acids which can be used for energy.
- When your body is fasting, cell repair begins. When you fast, your body begins to eliminate waste from cells.
- The gene expression can be affected due to longevity and immune system changes to combat the disease. These hormonal and cell changes have led to many praises for intermittent fasting.
All in All
Practising intermittent fasting can have significant changes in your weight management process. You also need to take care that you choose the apt one according to your body. It is also recommended to consult a doctor before you begin intermittent fasting. Along with following intermittent fasting as one of the weight management practices, you add a new routine of consuming weight loss gummies. These can boost your metabolism which can eventually be helpful in carrying out an effective weight management journey.
Hence, you can try out “The Beach Body” gummies at this time. Their rabbit-shaped gummies comprise powerful ingredients such as Green Coffee, Garcinia Cambogia extract, Vitamin C, and L-Carnitine. They even have 0 grams of sugar! Apart from being vegetarian, they are also gluten and gelatin free and are approved by Fssai, FDA, and ISO. So, grab your gummies and start chewing just 2 of them during the day to enhance your weight management journey.