3 Steps to Achieve Intermittent Fasting Results: Complete Guide 2024
When someone loses a lot of weight in no time, diet and intermittent fasting are usually the key.
Intermittent fasting results are quite impressive, especially if you have always struggled to lose weight. But on the same note, what exactly do you know about the health benefits of quick fat loss?
The weight loss procedure demands strictness, special attention to calorie intake, and a specific eating window. Plus, there is a particular intermittent fasting diet you need to follow.
Whether you are concerned about the risks, effects, eating periods, or body weight, this article will give you all the details you need.
Intermittent Fasting Results: What is Intermittent Fasting?
From a conventional point of view, intermittent fasting is not a diet, but a pattern.
It is a cycle that covers times of eating, as well as times of fasting. This does not specify what foods you should eat, but you should still stick to a healthy diet. It should be fulfilling as well.
The diet tells you when to eat foods. Most programs imply fasting for a specific amount of time. As you gain experience and your body gets used to it, you can then fast for more.
When it comes to the foods you can eat, keep in mind that fat stores energy, and the body will burn it to provide fuel. But on the same note, it does not mean you should stick to fat only. Fat cells will grow anyway, so opt for healthy and fulfilling foods.
For instance, you should have water over soda. Calorie-free drinks are better.
Intermittent fasting can be done in several ways:
Some people fast daily for anything between 12 and 20 hours. Some others simply fast for 24 hours and try to do it a couple of times a week. The process will affect more systems in the body.
It affects blood pressure or human growth hormone production.
The 5:2 option is easier and worth some attention too. You can normally eat for five days a week and eat less than 500 calories twice a week, on nonconsecutive days.
Since the process involves living with little to no food for extended periods, it requires perfect planning.
Why is Intermittent Fasting so Popular?
The problem is things have changed over the past decade, so intermittent fasting is often a must. Back in the day, people had a more balanced diet and no disordered eating.
Portions were small, and people often worked outdoors. The same goes for kids.
Today, entertainment is available round the clock. People stay up longer, and they sleep less.
They eat in the middle of the night, and they constantly snack. These things have caused an increase in obesity cases, as well as the incidence of diabetes.
Intermittent fasting can counterattack these problems. Fasting most days a week will lead to significant weight loss while maintaining muscle mass.
Body fat will be dramatically reduced in the process, yet once you are out of the fasting window, pretty much anything is allowed.
Intermittent fasting works, and it is backed by science.
But you need an intermittent fasting plan to ensure you do it by the book, without exposing yourself to any risks. As for the average weight loss, it varies from one person to another.
Most diets out there are focused on healthy foods. They depend on how much weight you want to lose.
But they also count on a healthy lifestyle and perhaps calorie counting as well. Sure, fats are also allowed, but stick to healthy fats.
Intermittent fasting is not about what you need to eat, but about when you have to eat it. As the name clearly states, there is a fasting period involved daily.
Alternate day fasting with healthy foods, and results will not hesitate to show up.
It is different from what you might be familiar with, such as the keto diet or other similar diets. There is no such thing as a continuous calorie restriction either.
Plus, apart from losing weight, there are other health benefits too.
How Does Intermittent Fasting Affect The Body?
More things happen in your body when trying to achieve a healthy weight. For instance, your body will naturally work on the hormones to make body fat highly accessible for extra energy.
Human growth hormone
The human growth hormone will grow overnight. This change will help you lose fat even faster, not to mention boost your muscle tissue if you go to the gym. In theory, the human growth hormone is well-desired in the body.
Your weight loss journey will also affect the levels of insulin in your body. The insulin sensitivity will improve, meaning insulin will naturally go down in levels.
It affects blood sugar, and just like the HGH, the process makes fat more accessible.
Fasting involves eating at specific times only. When out of the eating period, the body must adapt, and this is when the cellular repair process begins.
One of these processes is known as autophagy. It relates to healthy cells removing old dead proteins built up inside. It is practically a cleansing process.
Different genes will be affected in different ways when you fast and start losing weight, even if it is only half a pound a week. Losing weight will affect the genes responsible for your longevity, as well as the immune system.
This warrior diet will inevitably make you eat fewer meals. Therefore, the calorie intake will be reduced.
Plus, there are a bunch of hormonal changes too. Based on all these things, intermittent fasting will skyrocket the metabolic rate by up to 15%.
Eating less food is eating fewer calories. Therefore, you will end up losing weight by targeting both aspects of calorie intake – food consumption and fat burning at the same time.
Overweight adults can lose up to 10% over 12 to 24 weeks.
With these thoughts in mind, it pays off to note that what you eat will also affect your success. You can burn fat if you only have one meal over a short eating period or if you fast a couple of times per week.
Pay attention to what you eat though. If you exaggerate and have 5,000 calories in one go, it may not work.
You will, indeed, feel like starving at times. It does not mean you should eat all the fat and carbs you can get over the eating period.
Stick to whole grains, lean protein, and healthy fats. More importantly, plan your eating schedule in the smallest detail.
Results of Doing Intermittent Fasting
It is also important to know that every individual is unique. Some people will gain more from their fasting periods, and their weight loss results will vary. Other diets follow the same unwritten rules.
All in all, intermittent fasting results are impressive and likely to last.
Do it by the book, and you will end up losing anything between 4 and 12 pounds a month.
You will also notice an increase in energy, not to mention better brain functionality. One can see results in your belly circumference too.
You do need a good meal plan. If you go for a full day of fasting twice a week, you live without food for extended periods.
You need to conserve energy, rather than engage in intense workouts or spend a busy day doing physical activity at work.
Best Practices When Doing Intermittent Fasting
The main focus during an intermittent fast diet is clearly on when you eat, whether you care about insulin levels, weight loss, or other benefits.
If you are after weight loss, what you eat is just as important in the process. Opt for complex carbs, such as quinoa or brown rice.
Lean protein is also accepted, whether you go for eggs, chicken, fish, or nuts. In terms of fats, opt for healthy alternatives – avocado, nuts, or coconut oil.
Get plenty of fruits and veggies, and make sure you are hydrated. Avoid high-calorie foods, sugar, processed foods, and junk foods that may hinder your weight loss attempt.
At the end of the day, you want a sustained weight loss effort. It will also benefit your overall health. Being strict with yourself will help your health journey.
On the other hand, if you smash 5,000 calories during the eating window, the whole job is useless.
>> Related Article: What To Eat During Intermittent Fasting: Complete Guide 2024
3 Steps To Start Intermittent Fasting
Step 1: Identifying your goals
Most people go for weight loss. Some others want better health overall. Then, some people hope to achieve better metabolic health.
You get the point – set realistic goals before starting alternate-day fasting or another form of intermittent fasting.
Step 2: Pick the method
You can go for period fasting, which implies 24-hour fasting windows twice a week, on nonconsecutive days. The 5:2 method implies having less than 500 a day, twice a week, on nonconsecutive days.
The warrior diet is just as common and implies having tiny amounts of food throughout the day. Then, you have intermittent fasting, which means fasting for 12 hours, 16 hours, or even more.
Start with a low amount to get used to it. After all, most people skip breakfast anyway.
Step 3: Decide on the calorie needs
Calories do count as well, so try to stay in a normal range for your gender and size. Many diets are strict on calories. Intermittent fasting is not that bad, but you should still pay attention to what you eat.
Once you identify your calorie needs, you must come up with a meal plan. Finally, make sure those calories do count. Not all calories are the same, so try to get value for calories.
The more nutrients you get, the better.
There are more types of intermittent fasting diets. Many diets imply eating little to nothing over specific periods.
Maintaining yourself in a good physical condition also implies getting enough sleep and a good dose of exercise. Stick to basic things, such as resistance training over super heavy weights.
While there is plenty of information online, and lots of people choose to create their own intermittent fasting programs and plans, the truth is making mistakes is extremely simple. Even if everything feels alright, you could end up hurting yourself over time.
The idea is fairly simple to understand – stick to classic and popular programs, meant to promote weight loss healthily. There are more options out there, but some programs stand out in the crowd.
Best Diet Protocol For Extreme Weight Loss: Intermittent Fasting Formula Strategy
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Developed by two doctors, the Intermittent Fasting Formula Strategy has become one of the most comprehensive intermittent fasting programs out there. It features a detailed guide on everything about this diet, complete checklists, mind maps, quick start guides, food plans, and many more.
It has become a front-runner because of its results. After all, you only need to stick to a bunch of instructions, nothing else. It is suitable for more categories of people struggling with weight.
Does intermittent fasting work? Absolutely. Use your stored energy and burn fat to make more, whether you fast for 16 hours a day, have a few nonfasting days a week, or use a different technique.
It takes a few days or weeks to get used to this new lifestyle, but it is doable for more reasons than weight loss. There are quite a few programs to help too, with the Intermittent Fasting Formula Strategy being the most popular one due to its reviews and success stories.
>>Related Article: Easy Keto Recipes for Dinner Tonight: Complete Guide 2024
Intermittent Fasting Results FAQs
Can I drink liquids during the fast?
Yes. Ideally, you should stick to water only. Should you get something else, opt for drinks with a minimum amount of calories. Tea and coffee are alright but avoid sugar. Instead, go for zero-calorie sweeteners.
Can I exercise during the fast?
Absolutely, but stick to low-intensity training. Intense workouts will require more energy, meaning you will need some food. Therefore, you may not be able to complete intense workouts while fasting.
Should kids fast?
Intermittent fasting is not recommended for kids, especially since they are in a growing stage and their health can be easily balanced in other ways. Intermittent fasting is for young and old adults only.