Today, we are taking stock of intermittent fasting, a slimming method that consists of interspersing planned periods of fasting with regular meals. Its proponents claim that this diet is the key to sustained weight loss, better metabolic health, and a longer life. Is it really like that and what is the right variant to follow to refine your silhouette?
What is the best intermittent fasting for weight loss?
When it comes to weight loss, two ideas explain why intermittent fasting has the potential to work. The first: periods of fasting produce a net calorie deficit, which allows you to lose weight. The other concept is more complex: this approach can prevent the so-called “plateau phenomenon” from occurring. The last usually occurs 6 to 7 months following you start losing weight. The weight stops dropping for a few weeks. Then the weight loss continues.
Research has shown that JI can lead to weight loss of 1-8% from the starting pounds, which is comparable to the weight loss expected during a calorie restricted diet. The diet may also improve other aspects of cardiometabolic health, such as lowering blood pressure and reducing insulin resistance.
If you have decided to try this slimming method, you may not know where to start? Which variant to choose to have real results? We answer these questions in the lines below.
Eat, stop eating (Eat stop eat). This method was developed by author Brad Pilon in his book Eat Stop Eat : The Shocking Truth That Makes Weight Loss Simple Again. His idea differs from others in that it emphasizes flexibility. In other words, Pilon insists that fasting is simply taking a break from eating for a while. You perform one or two 24-hour fasts per week and commit to a resistance training program.
Eating responsibly means returning to a normal way of eating, without gorging yourself because you have just fasted, but also without restricting yourself by extreme dieting or eating less than necessary. Occasional fasting combined with regular strength training is the best way to lose fat. By doing one or two 24-hour fasts during the week, you allow yourself to consume a slightly higher number of calories on the other five or six non-fasting days. This makes it easier and more enjoyable to end the week in a calorie deficit without feeling like you have to go on an extreme diet.
What intermittent fasting to lose 10 pounds?
With the 16:8 fasting type, you choose one meal period each day, which should ideally leave a 16-hour fasting period. Fasting promotes autophagy, the body’s natural “cellular cleansing” process in which the body removes debris and other elements that harm the health of mitochondria, which begins when liver glycogen is depleted. This process can help maximize fat cell metabolism and optimize insulin function.
With this variation, you set your feeding window at 8 hours. This method can be especially effective for people whose families eat dinner early anyway. Also, much of the time spent fasting is time spent sleeping. (You also don’t have to technically “miss” a meal, depending on when you stare at your window). But it depends on how consistent you can be. If your schedule changes frequently, or if you need or want the freedom to go out for breakfast once in a while, go out for a late dinner, daily fasting periods may not be for you. you.
Fasting 5:2
@fastingminceur Tip for #losing weight easily with the #youngintermittent #fasting #to lose weight ♬ Epic Music(863502) – Draganov89
This is one of the most popular integrated feeding methods. It’s the best seller The FastDiet who made it known and who describes everything you need to know regarding this slimming diet. The idea is to eat normally for five days (without counting calories), then on the other two days eat 500 or 600 calories per day, respectively for women and men. Fasting days are the days of your choice.
The idea is that short periods of fasting keep you compliant with the diet; if you are hungry on a day of fasting, just wait until the next day, when you can feast once more.
Indeed, the authors of The FastDiet advise once morest fasting on days when you do a lot of endurance exercise. If you are preparing for a bike race or running (or if you are doing high-mileage weeks), assess whether this type of fasting is compatible with your training plan. You can also consult a sports nutritionist.
