Intermittent fasting is a proven way of losing weight. It not only helps you to lose weight but also helps in improving your metabolism and testosterone levels. As the name suggests, here you fast intermittently. There are many methods of intermittent fasting but one of the most popular method is Eat-Stop-Eat.
Intermittent fasting and your hormones
Body fat is your bodyÃ¢â¬â¢s way of storing energy and when you donÃ¢â¬â¢t eat anything, the body changes several things inside so that it can use the stored energy easily. It make some changes in the nervous system and in several crucial hormones.
When you fast, the following things happen
Your insulin level increases when you eat. On the other hand, when you fast insulin decreases dramatically and this is good for you as low levels of insulin increases fat burning.
Human growth hormone levels may skyrocket during a fast and it can increase as much as 5 fold. Growth hormone is necessary for you as a helps in fat loss and muscle gain besides providing many other benefits.
Norepinephrine is sent to the fat cells by the nervous system which breaks down body fat into free fatty acids which are then used for energy.
Short-term fasting will help you by increasing fat burning. When you fast for 48 hours, it can boost your metabolism by 3 to 14%.
Reduce calories and lose weight
Intermittent fasting can help you to reduce calories and lose weight. When you go for intermittent fasting it helps you to eat fewer calories. During the fasting periods you skip meals and it means you are consuming fewer calories. Scientific studies also found that intermittent fasting can result in significant weight loss. It can reduce your body weight by 3 to 8% over a period of 3 to 24 weeks. It is possible to lose 4 to 7% of your waist circumference including belly fat with the help of fasting. Scientific studies found some really impressive results in case of fasting.
Besides helping you to lose weight, fasting will also help you in different other ways. It can improve your metabolic health and can prevent chronic disease and expand lifespan. And it is not necessary to count calories when you go for intermittent fasting as overall reduction in calorie intake will help you to lose weight.
Keep muscles while losing fat
Another big concern of people who want to lose weight is that when they try to lose weight, they also lose muscles. When you go for dieting you will also have some side effects and the worst side-effect of dieting is muscle loss. On the other hand, several scientific studies found that intermittent fasting may be beneficial for keeping the muscle while losing body fat. Such studies also found that intermittent calorie restriction resulted in the same weight loss as continuous calorie restriction but caused less reduction in muscle mass. When you go for calorie restriction to lose weight, about 25% of the weight loss happens because of muscle mass. On the other hand, in case of intermittent calorie restriction or intermittent fasting, only 10% of the total with losses is muscle mass.
Healthy eating is simple
When you go for intermittent fasting, it makes healthy eating simpler for you. It is a very simple technique of reducing the number of calories going in to your body and thereby reducing bodyweight. Since you can only eat during a specific time or you do not eat for some time, it becomes easy to make healthy eating choices.
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