How to Use Intermittent Fasting to Lose 50 Pounds or More
You are on this page because you have been trying to lose weight with little to no success. There are so many things that you can do to lose weight. Unfortunately, not all information you get on the internet is correct. There are so many myths and misconceptions about weight loss. Some of the tips for fast weight loss you read on the internet are misleading. Some might help you lose weight and end up affecting your health and well being. However, some ways have a scientific background. They can help you lose weight faster without affecting your health and well-being. Intermittent fasting is one of these ways. When done correctly, it can help you lose more than 50 pounds.
What is intermittent fasting?
Fasting has been around for many years. Many religions perform it. There are many benefits associated with fasting. The overall goal of fasting is to reduce the number of calories you take in a day. That helps you lose weight because your body burns more calories than you consume to fuel your body. When your body fails to get enough calories from your diet, it starts breaking down free fatty acids. Apart from helping you lose weight, fasting can also help reduce the risk of type 2 diabetes, oxidative stress, and inflammation.
Intermittent fasting is different from other common types of fasting. It is an eating pattern where a person switches between eating and fasting on a regular schedule. It is currently the most popular fitness trend that many people are using to manage their body weight and improve their health. Several studies are showing that it has a powerful effect on the body and the brain and can also help people live longer.
Intermittent fasting is not a diet plan but an eating pattern. That is because it does not specify the foods that you should eat. It focuses on when you eat (time). That fasting for a certain number of hours in a day several times a week helps your body burn more fats.
Intermittent fasting methods
There are different ways of doing intermittent fasting, but the most common one involves fasting for 16 to 24 hours twice a week. During the fasting period, you can opt to eat or drink a low-calorie drink or food. Here are some of the most popular methods of intermittent fasting:
1. The 16/8 method
It is the most popular style of intermittent fasting. It involves abstaining from food and high-calorie drinks for 16 hours and then eating whatever you want for the remaining 8 hours. You can repeat this cycle as many times as you want, from once a week to every day.
Despite being more flexible and less restrictive, this method can help you lose up to 50 pounds. All that you need is to increase the number of fasting cycles in a week. It is also important to note that this specific method of intermittent fasting can’t work if you eat lots of junk foods during your eating window. Balancing your meals with a good variety of healthy whole foods such as whole grains, veggies, fruits, healthy fats, and proteins can help boost its effectiveness.
Apart from helping you lose weight, this method of intermittent fasting can also help boost brain function, improve blood sugar control, and enhance longevity.
2. The 5:2 diet
It requires you to restrict your calorie intake to between 500 and 600 calories for two non-consecutive days per week and then resume normal eating for the remaining 5 days. It focuses on the number of calories and days, but not the type of food that you eat. It is less restrictive but can have great results in the long run.
Apart from helping you lose some pounds, this method also has other health benefits. It can help improve insulin sensitivity, boost blood lipids control, and decrease inflammation.
3. The alternate-day fasting
Alternate-day fasting is a popular method of intermittent fasting that involves starving for one day and then feasting on the next day. There are several versions of this fasting method. Some allow you to take less than 500 calories during your fasting days while others don’t. Some require you to avoid food for 24 hours, while others require you to avoid eating for 36 hours.
This method of fasting can help you reduce belly fat and overall weight. Apart from that, it also has other health benefits such as lowered cholesterol levels and reduced biological marker.
4. The eat stop eat
It involves fasting once or twice a week for 24 hours and then eating responsibly. If you are using this method to lose weight, you should avoid overeating and eating junk foods when you are not fasting. It is more difficult for most people because you can only drink low-calorie drinks when you are fasting and avoid eating.
5. The warrior diet
The warrior diet involves taking small amounts of healthy foods during the day and taking one large meal at night. In short, you fast the whole day and only eat one meal between 4 PM and 8 PM. You alternate 20 hours of under-eating with 4 hours of unlimited eating.
Apart from helping you lose several pounds, this method will also improve your performance during the day, improve blood sugar control, and decrease inflammation.
What to eat while intermittent fasting
Intermittent fasting controls when and how often you eat, but monitoring what you are eating can help you lose weight faster. During the fasting window, you can take zero-calorie beverages such as water, tea, and black coffee. During your eating periods, you should resume normal eating. Normal eating does not mean taking high-calorie junk foods. If you want to lose weight faster, you should go for nutritious whole foods and avoid overeating. Have a look at some of the foods that can help you lose weight faster.
Health benefits of intermittent fasting
1. It can help you lose weight and belly fat
Many people are trying intermittent fasting because they want to lose weight. As we all know, you need to take fewer calories than your body needs to lose weight. Intermittent fasting is an effective weight loss technique because it makes you eat fewer meals, which means fewer calories than your body needs. It increases your rate of metabolism by 3 to 14 percent, allowing your body to burn even more calories.
Apart from helping you lose weight, intermittent fasting can help reduce your waist circumference by 4 to 7 percent. It helps burn the harmful fats in your abdominal cavity that might be increasing the risk of diabetes. Another great thing about intermittent fasting is that it causes less muscle loss as compared to continuous calorie restriction.
2. Reduce insulin resistance and risk of type 2 diabetes
Anything that can help lower insulin resistance also reduces the risk of type 2 diabetes. By helping you lose belly fat, intermittent fasting can help reduce the risk of insulin resistance. Recent studies are showing that intermittent fasting alone can help lower fasting insulin by 20 to 30 percent and fasting blood sugar by 3 to 5 percent. It is one of the best things to do for people who are at a high risk of developing type 2 diabetes.
3. Reduce oxidative stress
Oxidative stress accelerates aging and the risk of chronic diseases. Several recent studies are showing that intermittent fasting can help boost your body’s resistance to oxidative stress. Some studies also show that it can also help fight inflammation that is the primary cause of almost all common diseases starting from arthritis.
4. It is good for your heart health
There are so many things that can increase and reduce the risk of heart diseases. Intermittent fasting is one of the things that can help reduce the risk of these diseases. It can help control blood cholesterol, triglycerides, and blood sugar. Intermittent fasting can also help reduce inflammatory markers.
5. It can help prevent cancer
Cancer is slowly becoming the world’s biggest killer. It is a terrible disease that is characterized by uncontrolled cell growth. Intermittent fasting has beneficial effects on the rate of metabolism, which can help reduce the risk of certain types of cancer. Studies have shown that an increased rate of metabolism can reduce the side effects caused by chemotherapy.
6. It is good for your brain
Something good for your body is also good for your brain. Intermittent fasting can help improve the growth of nerve cells that plays an essential role in brain function. It can also help improve the production of a brain hormone known as Brain-derived neurotrophic factor (BDNF), whose deficiency increases the risk of depression. By reducing oxidative stress, intermittent fasting helps protect the brain from damages due to stroke.
Intermittent fasting can also help prevent Alzheimer’s disease. This disease does not have a cure, which makes preventing it the best thing to do. It can also help reduce the risk of other neurodegenerative diseases such as Huntington’s and Parkinson’s disease.
4 Mindset and Motivation Hacks To Help You Quickly Lose 50 Pounds with intermittent fasting
1. Losing weight is a full-time commitment
To lose weight, you have to focus on your goals every day. Many people trying intermittent fasting make the mistake of forgetting their goals on weekends. They end up taking junk foods, which reverses all the benefits of intermittent fasting they may have got from Monday to Friday.
You also need to know that losing a large amount of weight takes time and patience. It won’t happen overnight or within one night. If you are doing intermittent fasting, you have to be consistent. Try it for about eight weeks to see whether it will work for you or not.
2. Focus on progression, not perfection
Fasting is not easy. Dinners, birthdays, birthdays, vacations, and holidays will come up when you are trying to make your lifestyle changes. It is so tempting to make a mistake during these times. You can avoid all that by communicating your weight loss goals with your family and friends. If you make a mistake and eat during the fasting window, you should not give up on your weight loss goals. Instead of trying to be perfect, you should focus on progression and consistency.
3. Fast and exercise to transform your body because you love it, not because you hate it
If you are fasting and exercising because you hate your body, you should be ready for negative results. Before everything, you need to accept and love your body. Remember, there is no definition of perfect body size and shape. Adopt a healthy lifestyle and start intermittent fasting because you love your body.
4. Forget about calories, points, and scale
Taking fewer calories than your body needs will help your body burn more fats. That does not mean that you have to be always counting how many calories you are taking. All that you need to do is to adopt a healthy diet and opt for whole foods instead of highly processed foods and beverages. Remember, your body still needs calories.
Who should be careful or avoid intermittent fasting?
I know you are itching to get started with intermittent fasting to lose some weight, but is it good for you? Intermittent fasting is not for everyone. Before trying this method, you should first consult your primary practitioner. The following groups of people should avoid trying intermittent fasting to lose weight:
- Pregnant and breastfeeding mothers
- Eating disorders patients
- Those struggling with diabetes and blood pressure
- Those below the age of 18 years
- Those taking medication
- A woman trying to conceive