Intermittent fasting for weight loss is the new trend in the community of weight loss enthusiasts. It ensures healthy weight loss, enhances metabolism, and reverses diseases. According to new studies and reports, intermittent fasting can result in significant weight loss and improve weight loss. They suggested that intermittent fasting helps in weight loss and reduces blood pressure, cholesterol, and inflammation. Other forms of fasting also help in weight loss.
Intermittent fasting regulates appetite and blood. There have been various experiments and studies where the effects of intermittent fasting have been tested and the results have been produced. In intermittent fasting for weight loss, the trick is to fool your body into thinking that you’re eating a little bit less, and thus, you lose weight. People love this kind of fasting as it is easier for them. People have to find diets that should suit them.
Benefits Of Intermittent Fasting For Weight Loss
- Decreases Blood Pressure
- Decreases Insulin Resistance
- Lowers cholesterol and triglyceride
- Improved appetite regulation
- Helps you lose weight and visceral fat
- Reduces Oxidative stress and inflammation in the body
- Improves Heart Health
- Induces cellular repair process
- Can prevent cancer
- Can prevent Alzheimer
Studies show that the result in both alternate-day fasting and 5:2 diet fast are similar. Both these fasting methods showed that the individuals managed to lose weight by 7 percent for a year.
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Considerations For Intermittent Fasting For Weight Loss
- Time Adjustment: Headaches, dizziness, and constipation are a few side effects that can be seen after one to two weeks of fasting. An increase in intake of water can help with these headaches caused due to dehydration during this time.
- Exercise: Endurance or resistance training can be done on a moderate to a high level during food abstention. The study participants reported that they had more energy on fast days. The studies have also recommended those following alternate day fasting need to eat their fasting day meal after a little bit of exercise.
- Fasting and Diet: No specific recommendations for food consumption have been made during intermittent fasting for weight loss. But it is suggested for one to eat fruits, vegetables, and whole grains as these boost the fiber intake in your body and prevent constipation which is usually a result of fasting.
- Caffeine and Alcohol: Alcohol consumption is not recommended on fasting days for people who are following an alternate day or 5:2 fasting plan. The intake of calories should be mainly through healthy food which will and provide the body with nutrition.
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People That Should Not Practice Intermittent Fasting For Weight Loss
- People who are pregnant or lactating
Pregnant women must not practice intermittent fasting. Having enough nutrition throughout the day, multiple times is very crucial for pregnant women. Thus, intermittent fasting is a bad choice for these women.
- Children who are under 12
Children who are under 12, should not practice intermittent fasting for weight loss as it might hamper their growth and later bring problems.
- Those who have a history of disordered eating.
People who have a history of disordered eating should not practice this type of fasting as this might come in the way of balancing meals and meal portions.
- Those who have BMI, less than 18.5.
People who have a BMI that’s less than 18.5 should not practice this method of fasting as it might hamper their BMI balance even more.
- Shift workers
Studies have shown they may struggle with intermittent fasting regimens because of shifting work plans.
- Those who require to take the medication with food at regular intervals.
Some medicines specifically have to be taken before or with food. So, intermittent fasting might come in the way of medicines that might hamper their health.
Intermittent fasting is easy and very popular among people who are wanting to lose weight. It is providing people with effective results in a relatively shorter period and the side effects are minimum and can be avoided. This makes it one of the most picked choices for weight loss among the people of the current generation.
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