Currently, one of the most widespread fitness and health trends throughout the world is Intermittent fasting or IF. Most of the people use it to improve their health, lose weight, or simplify their lifestyles. Also, it increases muscle mass, decreases body fat, and gives you increased explosiveness. Studies have also shown its powerful effect on both the brain and body. It even aids you to live a longer and happier life. If you are a beginner in this field, then you should consider this ultimate guide first to intermittent fasting. In addition to this, we have introduced a popular way to do it as well. Good Luck!
Introduction To Intermittent Fasting
Intermittent fasting or IF is not a diet but an eating plan that falls in between periods of eating and fasting. However, it doesn’t specify the food type you must eat but how you should eat it. It’s a healthy way of scheduling or arranging your meal so that you receive most of the benefits. Some of the popular fasting methods are fasting for 24 hours, twice per week, or fasting 16-hours.
It was backed since human evolution because there was no refrigerator, supermarkets, or food available for the ancient hunter-gatherers. As a consequence of this, for an extended period, humans have been evolved without food. Fasting is natural if done from time to time compared to taking meals per day. Also, you can see it often for spiritual or religious reasons.
Is Intermittent Fasting Worthwhile?
Notably, it’s not only a get way to become lean with no cutting in your calories or adopting the crazy diet. When you begin intermittent fasting, you will keep calories in check. In addition to this, it’s a healthy way to maintain muscle mass. It is well said that it helps you in losing fat. Perhaps most importantly, it’s the simplest and fastest strategy that requires zero behavioral change. Isn’t it great? That’s what makes it meaningful, and thus it makes most of the difference.
How Does It work?
First of all, you need to know the primary difference between the fasted state and the fed state. Your body absorbs and digests food in the fed state for the first 3-5 hours after you ate. In this state, burning fat becomes uneasy as your insulin level is at the peak. You see a post-absorptive state for 8-12 hours.
However, in the fasted state, your body burns calories as you are not at all accessible to food. You can’t enter the fasted state before 12 hours of a meal. This is the primary reason why it helps in losing fat with no requirement of changing how much you take a lunch and what you eat.
Three Popular Intermittent Fasting Methods
The 16/8 Method
It involves restricting daily eating and skips breakfast till 1-9 p.m.
It involves fasting for around 24 hours twice or once a week.
The 5:2 Diet
In this method, you only consume 500-600 calories on alternative days. However, for all five days, you eat regularly.
That’s what makes IF the most potent method when you wish to lose belly fat and need a boost in metabolism.