Losing weight can be difficult for some while it is easy for others. If you have tried several dieting tricks but nothing worked, then it might be time for you to study the intermittent fasting results published by several followers on YouTube.
Intermittent fasting is not a diet. Rather, it is a different way of eating. It involves regular short-term fasts. As you fast, you are eating fewer calories. It can help in optimizing hormones that control your weight.
Intermittent Fasting Results Hinge on the Type of Fasting You Follow
Not all people who follow intermittent fasting will lose weight. It depends on the type of IF you follow and the number of calories you take.
One of the types of IF you can follow is the 16/8. Here, you need to fast for 16 hours and eat within 8 hours. (This is the method I use. So far so good.)
In the 5:2 diet, you will eat up to 600 calories per day, two days of the week. In the other 5 days, you will eat normally. However, according to Dr. Berg, it is not fasting. And it may not be beneficial.
Some people swore by one meal a day or OMDA. Here, you will eat one meal every day. Then, you will fast for the rest of the day.
If your goal is to lose weight, then intermittent fasting may be the best method for you. However, you must not compensate by consuming more during your non-fasting period. Otherwise, you will never see any weight loss benefits. Remember that your goal here is to eat fewer calories.
Intermittent Fasting Benefits for Weight Loss
As you limit the amount of time you are allowed to eat in a day, then you are likely to reduce your calorie intake. It is ideal especially if you tend to grab any food on the go. However, as mentioned earlier, you still need to limit your calories when you eat.
Getting Into Fat-Burning State
This type of fasting is your road to the fat-burning state. When you fast, your body utilizes glucose reserves for energy.
As it runs out of glucose, it uses fats for fuel. It is one of the reasons many intermittent followers are opting for a ketogenic diet to boost their weight loss goals with intermittent fasting.
This fasting impacts insulin in various ways. For one, your body will be more sensitive to insulin, thereby, preventing, weight gain. It also reduces the risk of getting diabetes. Fasting also decreases insulin levels. This is an indication that your body starts to burn stored fat and not glucose.
In animal studies, IF reprogrammed metabolic pathways to obtain more energy from the food that you eat. It also increases adrenaline and noradrenaline. They are hormones that can free up stored energy during a fasting state. As you boost your resting metabolism, your body burns more calories during the day while you are at rest.
Several studies also showed that IF speeds up weight loss. Some who followed IF shed 10 pounds within 10 weeks.
Furthermore, IF targets visceral fat, which is an internal fat around the abdominal organs. People in an IF diet were able to shed up to 7% of visceral fat.
But this type of fasting does not guarantee that you will lose weight. It does not mean that when you follow a 16:8 IF, you will lose weight in a month. It still boils down to the food that you eat. As mentioned earlier, you need to consume fewer calories.
Thus, if you need to consume 2,000 calories a day to lose weight, you must eat within that limit. Do not go beyond 2,000 calories and expect weight loss results because you follow an intermittent fasting regimen.
Calories still count here. Do not compensate for the calories that you did not get by fasting.
For the foods that you eat, you need to focus on whole foods. Avoid those sugary ones. Skip the snacks and ditch junk foods.
You should also be consistent. It is the same as other weight loss methods. In other words, you must stick to it for a long period.
The good thing about IF is that you are not depriving yourself of food. You can eat all you want as long as you are within the calorie limit and eating window.
It also takes time to adapt to this protocol. You must stay consistent with your meal schedule if you want to succeed. It will be easier for you to know how long you have been fasting using a mobile app.
I am using Zero. It is a free mobile app that tracks your fasting. You can customize your fasting and the app will track your ongoing process. It also reminds you when to fast to reach your fasting goal.
Another thing I like about IF is that I don’t need to count calories. However, I make sure that I do not overeat during the eating window.
At first, it will be difficult to adjust. You may experience fatigue and other negative symptoms. However, as you stick to this kind of eating plan, then you will experience its positive results.
Also, you need to exercise if your goal is to lose weight. You must pair IF with regular exercise. I like jumping rope. The guys at Jump Rope Dudes uploaded a lot of videos about jump rope exercises.
How to Fight the Cravings
It is not easy at first. Experts do recommend not skipping breakfast. Instead, choose to drink Bulletproof coffee. It is a simple hack to keep your cravings away as you nourish your body with healthy fats. (I don’t skip breakfast but I don’t eat dinner.)
Furthermore, you must lower your carb intake. As you decrease your appetite, you can easily say goodbye to your cravings. It will also be simpler for you to shift to the fat-burning stage.
Then, make sure that you plan your meal ahead of time.
Getting positive intermittent fasting results will still depend on your goal. If it is about losing weight, then you need to lower your calorie intake. You may use this calorie calculator to help you know how much calories you must be eating per day to lose weight.
And make sure that you are getting enough nutrients from the food that you eat to boost intermittent fasting results. Shop for some supplements that can help you boost your energy while in the fasting state. And make sure to sign up for our newsletter to receive discounts regularly.