As intermittent fasting can help you lose weight

There are many ways to lose weight.

One that will become popular in recent years as intermittent fasting ( 1 ).

This is a way of eating that short-term fasting involves regularly.

Fasting for short periods helps people eat fewer calories, and optimized to be the certain hormones for weight control.

There are several intermittent fasting methods ^[1] . Three most popular are:

1. Procedures 16/8: Skipping breakfast every day and eat during a power window 8 hours and 12 hours to 20 hours.
2. Eat-Stop-Eat: Take one or two fasting 24 hours per week, the day to eat dinner as a meal until the next day.
3. 5: 2 diet: Eat a week, but usually only eat 500-600 calories more than two days, the other five days.

While you do not compensate by eating more during periods of fasting, then these methods will result in reduced caloric intake and helps you lose weight and belly fat ( 2 , 3 ).

As intermittent fasting affects your hormones

Storing body fat as energy (calories) to the body.

If we do not eat anything, the body changes a number of things that make the stored energy more accessible.

This is due to changes in the activity of the nervous system, as well as to do a major change in several important hormones.

Here are some things to change ^[2] in the metabolism when you fast:

• Insulin: Insulin increases when we eat. Significantly reduced fasting insulin ( 4 ). Lower insulin levels facilitates fat burning.
• Human growth hormone (HGH) levels of growth hormone can exploit ^[3] a rapid increase to 5 times ( 5 , 6 ). Growth hormone is a hormone that can make you lose fat and build muscle, among others ( 7 , 8 , 9 ).
• Norepinephrine (noradrenaline): The nervous system sends noradrenaline ^[4] to the fat cells, the body fat into free fatty acids, which can be burned for energy (to break 10 , 11 ).

It is interesting that despite the 5-6 meals a day, the promoters would think of us, ^[5] can, short-term fasting can actually increase fat burning.

Two studies showed that fasting for 48 hours, stimulates metabolism 3.6 times in 14% ( 12 , 13 ). However, fasts that are longer metabolism (decrease 14 ).

Conclusion: Short-term fasting led to several changes in the body that make it easier to burn fat. These include reduced insulin, growth hormone increases, adrenaline better signal and a little momentum in the metabolism.

Intermittent fasting helps to reduce calories and lose weight

The main reason is to work for the intermittent fasting for weight loss that will help you eat fewer calories ^[6] .

All different protocols include skipping meals during periods of fasting. If you. No correction by eating more during meal breaks, then you will take in fewer calories

According to a recent review of the 2014 study, intermittent fasting can lead to significant weight loss. In this paper, intermittent fasting has been found to body weight for 3-8% over a period of 3-24 weeks (reduce 2 ).

When looking at the rate of weight loss, people have about 0.55 pounds (0.25 kg) per week with intermittent fasting, but £ 1.65 (0.75 kg) per week both lost day fasting ( 2 ).

People also lost 4-7% of their waist circumference, indicating that it lost belly fat ^[7] .

These results are very impressive and show that intermittent fasting can be an aid to weight loss helpful.

All that said, the benefits of intermittent fasting go far beyond weight loss. It also has many benefits for metabolic health, and may help to prevent chronic diseases and extend lifespan ( 15 , 16 ).

While counting calories is usually not necessary if intermittent fasting is, weight loss is mediated primarily by an overall reduction in caloric intake.

Studies comparing the calorie restriction and intermittent fasting continued to show no difference in weight loss when calories are matched between the groups.
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Conclusion: Intermittent Fasting is a convenient way to calories, without consciously trying to restrict eating less. Many studies show that it can help you lose weight and belly fat.

Intermittent fasting can help muscles when dieting

One of the worst side effects of diet is that the body tends, muscles and fat (burn 17 ).

Interestingly, studies show that intermittent fasting can be beneficial for maintaining muscle while body fat is to lose.

In a review study, intermittent calorie restriction caused a similar amount of weight loss and calorie restriction goes on, but with a much smaller decrease in muscle mass ( 18 ).

In studies of calorie restriction, is charged 25% weight loss of muscle mass with only 10% in studies intermittent calorie restriction (comparison 18 ).

In one study, participants had to eat the same amount of calories as before, except for a large meal in the evening. They lost body fat and increase muscle mass, with a number of other beneficial changes in health markers ( 19 ).

However, there were limitations to these studies in order to take the results with a grain of salt.

Conclusion: There is some evidence that intermittent fasting can help more muscle mass while dieting when compared to standard caloric restriction.

Intermittent fasting makes eating healthy Easier

I think one of the main benefits of intermittent fasting is the simplicity of it.

I do 16/8 method personally, where I eat every given day "window".

3+ instead of eating meals a day, and only 2, which makes it much easier and easier to maintain it to my healthy lifestyle.

The only better "diet" for you is one that can continue in the long run. If intermittent fasting makes it easier for you to follow a healthy diet ^[9] , and this has obvious advantages for maintaining the health and long-term weight.

Conclusion: One of the main benefits of intermittent fasting diet is that it just makes sound. This makes it easier to eat healthy in the long term.

How the protocol of intermittent fasting success

There are several things that you should consider if you lose weight with intermittent fasting:

1. Food Quality: The food you eat is still important. Try eating a single food component essentially total.
2. Calories: Calories still count. Try to "normal" to eat during periods of fasting, not all the time, to the calories you missed fasting.
3. Consistency: Like any other method of weight loss, you have to stay with him for a long time, if you want to work with them.
4. Patience: It may take some sort of your body to adapt to the protocol of intermittent fasting. Try to be compatible with your meal schedule and will make it easier.

Popular protocols of intermittent fasting also recommend strength training. This is very important if you want to burn body fat, especially the preservation of muscle.

Initially, the calories is usually not necessary with intermittent fasting. However, if your weight loss stalls , while counting calories can be a useful tool.
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Conclusion: With intermittent fasting, you still have to eat healthy and maintain a calorie deficit if you want to lose weight. Consistently is absolutely critical, and strength training is important.

Top news

At the end of the day intermittent fasting can be a useful tool for weight loss ^[11] .

This is mainly caused by a reduction in caloric intake beneficial effects of hormones that come into play, but also.

Intermittent fasting is not for everyone, but can be very useful for some people.

References

1. ^{^} Methods (authoritynutrition.com)
2. ^{^} Change (www.marksdailyapple.com)
3. ^{^} rocket (intensivedietarymanagement.com)
4. ^{^} norepinephrine (en.wikipedia.org)
5. ^{^} us believe (www.leangains.com)
6. ^{^} fewer calories (authoritynutrition.com)
7. ^{^} lost abdominal fat (authoritynutrition.com)
8. ^{^} no difference (evidencemag.com)
9. ^{^} healthy diet (authoritynutrition.com)
10. ^{^} props (authoritynutrition.com)
11. ^{^} lose weight (authoritynutrition.com)