Title : Intermittent fasting for weight loss - The Beginners Guide
link : Intermittent fasting for weight loss - The Beginners Guide
Intermittent fasting for weight loss - The Beginners Guide
The use of intermittent fasting for weight loss is a powerful and effective strategy. In this article, you'll learn how it works and why it is so effective
This is what will be covered :.
- What is it?
- why people are confused by it.
- 5 Reasons to use intermittent fasting to lose weight
- things to consider.
- A simple protocol that can be applied.
Let's start ...
What is intermittent fasting?
intermittent fasting is simply regular periods of time without eating
There are two main variants of the diet popularized by different people :.
16/8 method -. Leangains Protocol Martin Berkhan
The most popular method of fasting
This is where fast for 16 hours a day and only eat during the other 8 hours.
what many people (including co-founder of Avocadu, Alex) is eating almost nothing in the morning, except for black coffee and water. After the first meal of the day that goes around noon, and the last meal is at 8:00 pm
24 am Method -. Eat Stop Eat Brad Pilon Protocol
The second most popular.
In this method, one or two 24 hour fasts done during the week.
this usually happens from 17:00 pm to 17:00 the next day and continued with great food, healthy.
should also be noted that this is the way of fasting with the larger body of research behind it.
Those are the two main variants of intermittent fasting, which brings us to our next point ...
why people are confused by intermittent fasting ...
Let's get the elephant out of the room
most people think immediately :.
"Wait, do not have to eat 6 meals per day to increase my metabolism? Does not this hurt my metabolism???”
No.
No.
A million times NO.
There is no single test after eating 6 meals a day to increase metabolism.
it was a myth that is perpetuated by bad studies carried out a long time ago correlated
Here is some basic test, because we know that some of you may have difficulty believing this :.
- check Examine.com the myth of 6 meals per day for your metabolism with 36 different studies (source).
- One of the largest meta-analysis "carried on eating frequently it found no difference in energy expenditure between nibbling and gorging (study).
- As as long as the calories remain the same, when two groups in these two separate studies ate different frequencies of meals, there were no changes in calories burned ( study , study)
There is irony in the 6 meals a myth also day.
A lot of studies have shown that intermittent fasting and not eating 6 meals a day promotes fat burning .
So do not be afraid to try intermittent fasting to lose weight, because it will not hurt your metabolism.
Let us now see how intermittent fasting is effective in helping people lose weight ...
5 Reasons to use intermittent fasting to lose weight
1. Improved fat burning and metabolism
intermittent fasting has been shown to increase the natural metabolism 4-13% during a fast ( study , study ).
This is great. besides that, people show also lose a significant amount of weight around the waist, get rid of dangerous belly fat ( study ).
Another good sign. We have talked about this in our previous article on the dangers of belly fat and the best way to get rid of it .
2. Naturally eat less calories
When people eat fewer meals during the week, it naturally eat fewer calories.
that simple. People who do intermittent fasting, has even been shown to lose 3-8% more fat than those with standard calorie restriction diets ( study ).
It has also been shown to have an easier time sticking to their diets.
3.. Positively Effects Key weight loss Hormones
intermittent fasting for weight loss is very effective at optimizing hormonal responses
- improves insulin sensitivity - insulin is the principal hormone secreted when people eat. By improving insulin sensitivity, fasting, which naturally lower insulin levels at rest. These lower insulin levels facilitate fat burning ( study )
- increases human growth hormone (HGH) -. Fasting has been shown to increase HGH 2000%, which helps in burning fat as well as muscle tissue growth ( study study study ).
- Leptin Standards - Leptin is the hormone responsible main weight loss that tells you to stop eating and exercise go. Although most people have chronically low levels of leptin, leptin becomes normalized for one (study ) fast
- help downloading cell phone -. intermittent fasting also helps the body waste material to be removed from the cells by enhancing autophagy ( study ).
These positive changes in the hormonal environment of the body to improve the speed of weight loss and results.
More than weight loss, intermittent fasting also ...
4. It will help to contain the lean muscle
If you are interested in weight loss, muscle lean muscle tissue should be important to you. This is because lean muscle tissue that is in the body, the more calories your body burns at rest.
lean muscle is a good thing.
Compared to a standard diet of calorie restriction, intermittent fasting has proven to be much more effective in helping the body preserve muscle tissue ( study ).
5.
Health makes life easier and simplicity are two drops of water. Brothers if you will.
The healthiest foods are often the simplest. As a banana or a piece of lean chicken breast.
These basic foods are some of the healthiest you can eat. And being healthy should be simple. 2-3 large meals per day health is much easier to handle than 6 meals and snacks normal size.
intermittent fasting removes more than half of the healthy choices that must be made on the day.
Those are the 5 reasons to try intermittent fasting to lose weight. Here are some important points to pay attention to ...
Things to consider:
Snacking is 99% of boredom and not hunger.
This is not a negative thing, but we felt is was important to tell you. During a fast, you may notice that work is rising and heading to the fridge without even thinking.
This is common.
The majority pecking comes from boredom and our subconscious drives us to "do something" (eating). You will notice that during fasting are much more productive, because it has eliminated the option of eating for a few hours.
No limit throat and use intermittent fasting as an excuse.
Calories are still important.
it may break the fast however you want, but make sure it is not in use fasting as an excuse to binge. Eating a large meal after fasting, but do not ignore calories.
takes time for the body to adapt.
Ghrelin is the hormone that tells you you're hungry. If the usual modus operandi is to eat 6 meals a day with a great breakfast, it may take a week to get used to intermittent fasting.
Do not worry. Ghrelin will adapt to the new style of food and hunger, finally dissipate
simple protocol for application :.
go ahead and try to make the 24-hour fast from 5 pm to 17:00 for his first experience of fasting.
That's all. No calories for 24 hours.
is less difficult than you think after you get over the initial cravings and boredom. Then take a healthy large meal of lean protein and vegetables
probably feel incredible
This is for several reasons.!
# 1. You are giving your body and hormones deserved rest.
# 2. Your body will have a high rate of absorption of nutrients consumed at the end of fasting. If you consume a lot of low-carb vegetables, you'll feel pretty good.
This will also be an eye-opening experience for any participant in the functioning of the body.
we do not need an endless steady supply of food to feel good and healthy.
release is quite true.
If you are interested in trying intermittent fasting to lose weight, you should check our loss 21-Day Fat Challenge .
also have a private support group where our customers are raving about their results!
Click here to start working with the 21-Day Fat Loss Challenge today!
sure to tell us how your fast passing the comments section, or let us know if you have any questions about intermittent fasting to lose weight!
Greetings
Alex & Lauren, Avocadu
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WARNING: Two nut-job positions healthy run this website ... Alex is the writer / certified personal trainer and expert Lauren is the designer / options. These people are crazy, love what they do, and might just help you be happier and healthier. read caution.
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