BEST METHOD FOR FAT LOSS IS INTERMITTENT FASTING AND ACHIEVE YOUR DREAM PHYSIQUE
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What is Intermittent Fasting?
Intermittent fasting is a method that is very helpful in reducing overall body fat percentage.
Types of Intermittent fasting is a very effective method that can be used for any body type and fat loss.
It is a very effective method to achieve a lean body in a period of time.
Many athletes and actors use this method to achieve a good physique in a very short period of time.
It is basically followed at least for 10 weeks.
You will start getting the results from the first week only if you follow the proper diet and workout schedule.
Types of Intermittent fasting is a very effective method that can be used for any body type and fat loss.
It is a very effective method to achieve a lean body in a period of time.
Many athletes and actors use this method to achieve a good physique in a very short period of time.
It is basically followed at least for 10 weeks.
You will start getting the results from the first week only if you follow the proper diet and workout schedule.
Types of Intermittent fasting?
- THE 16/8 METHOD :
Through this type of Intermittent fasting, you will get benefits for your fat loss as it is a very feasible routine to follow by any person.
Drink at least bodyweight/10 liters per day.
In 16 hrs fasting, you can drink water and green tea.
In 8 hrs you can have your three meals in the given period of time.
You have to eat in a calorie deficit.
It has already been 8 hours of fasting without any effort. Now, if you are used to skipping your breakfast and eating only for lunch, it is very likely that you will easily adapt to the 16/8 method.
In this type of intermittent fasting, you have to be focused on your daily routine to follow this type for fat loss and stay hydrated.
It requires 24 hours of fasting once or twice a week. If you are a beginner, this type of fasting can be difficult to accomplish.
You need to be very well prepared because the whole wireless day is a challenge that requires a lot of body resistance.
No solid food can be eaten during fasting. Anything that has a specific caloric value - greater than 20 Kcal - should be avoided.
Drink only water, tea, or coffee without sugar, or sweeteners. After your 24-hour fast, you can go back to eating like a fantasy.
Before fasting, try to consume foods that make protein and fiber difficult for you to be fuller during fasting.
This is a great method for those who want to increase the benefits of autophagy - the process of cell renewal.
That's because it requires longer periods not only to occur but also to actually have negative effects on your health that's why you should stay hydrated.
In 5:2 protocol intermittent fasting for fat loss, you need to be calm and steady and you need to consume healthy foods and enough amount of water in a day.
It is a modified version of the 24-hour fast. In this method, you need to consume (500-600) calories in 2 days of fasting, and in the remaining 5 days, you can have a normal amount of calories in a day.
The number of days you can fast remains the same. The only change is that you can now consume some calories on fasting days.
For women, around 500 Kcal per day is recommended. For men, 600 Kcal daily is indicated.
Take great care with the content of your food and pay close attention to the way you distribute your calories throughout the day.
Give priority to foods that offer you a prolonged feeling of fullness.
In this way, instead of eating poor foods that may soon satisfy you, you are extending the duration of your fast and, consequently, receiving more benefits.
It is worth mentioning that if you divide your calories into small portions and consume them between short periods, for example, every 3 hours, the insulin spikes will diminish the full benefit of the benefits of fasting.
Try to have a maximum of two meals of 250 Kcal if you are a woman or two meals of 300 Kcal if you are a man. The timing of these meals is up to you.
Beginners who are interested in fasting for 24 hours, even knowing their difficulty should try this type at least once.
It is much more flexible and promotes significant weight loss.
Drink at least bodyweight/10 liters per day.
In 16 hrs fasting, you can drink water and green tea.
In 8 hrs you can have your three meals in the given period of time.
You have to eat in a calorie deficit.
It has already been 8 hours of fasting without any effort. Now, if you are used to skipping your breakfast and eating only for lunch, it is very likely that you will easily adapt to the 16/8 method.
- 24 Hour Fast :
It requires 24 hours of fasting once or twice a week. If you are a beginner, this type of fasting can be difficult to accomplish.
You need to be very well prepared because the whole wireless day is a challenge that requires a lot of body resistance.
No solid food can be eaten during fasting. Anything that has a specific caloric value - greater than 20 Kcal - should be avoided.
Drink only water, tea, or coffee without sugar, or sweeteners. After your 24-hour fast, you can go back to eating like a fantasy.
Before fasting, try to consume foods that make protein and fiber difficult for you to be fuller during fasting.
This is a great method for those who want to increase the benefits of autophagy - the process of cell renewal.
That's because it requires longer periods not only to occur but also to actually have negative effects on your health that's why you should stay hydrated.
- Protocol 5: 2
It is a modified version of the 24-hour fast. In this method, you need to consume (500-600) calories in 2 days of fasting, and in the remaining 5 days, you can have a normal amount of calories in a day.
The number of days you can fast remains the same. The only change is that you can now consume some calories on fasting days.
For women, around 500 Kcal per day is recommended. For men, 600 Kcal daily is indicated.
Take great care with the content of your food and pay close attention to the way you distribute your calories throughout the day.
Give priority to foods that offer you a prolonged feeling of fullness.
In this way, instead of eating poor foods that may soon satisfy you, you are extending the duration of your fast and, consequently, receiving more benefits.
It is worth mentioning that if you divide your calories into small portions and consume them between short periods, for example, every 3 hours, the insulin spikes will diminish the full benefit of the benefits of fasting.
Try to have a maximum of two meals of 250 Kcal if you are a woman or two meals of 300 Kcal if you are a man. The timing of these meals is up to you.
Beginners who are interested in fasting for 24 hours, even knowing their difficulty should try this type at least once.
It is much more flexible and promotes significant weight loss.
- Alternate Fasting Days :
In the original model, you cannot consume anything but liquids without calories. But there are other, more malleable versions that break this constraint a little.
There are people who on fast days consume 25% (1/4) of their caloric needs. Others consume about 500 Kcal during fasting.
As previously said: depending on the way the calories are used, it is also much easier to practice alternate fasting days and also enjoy their benefits.
Its main benefits are: great weight loss, decreased insulin resistance, more longevity, and heart health.
If you want to lose weight for an event that is close to happening, this method can until then, help you stay in shape.
However, it is a model that, if followed as proposed by the standard version - 24 hours of fasting -, is extremely difficult to remain in the long term.
It is clear that this depends on your body's adaptation to this type of eating pattern.
- One Meal a Day(OMAD FASTING) :
It is currently one of the most severe changes in existence. That's because you are only available an hour to eat. The remaining 23 hours are done on an empty stomach.
The good thing is that there is a great incentive for you to eat healthy and complete foods, since you only have one hour to meet your needs and prepare yourself again for another long journey.
In addition, you don't have to worry about the time you need to eat or how many meals you should eat.
So, who has a day on the right day or for some reason is having a very busy day can take advantage of this method.
Eating a single meal every day becomes easier once you are suited to the ketogenic diet.
The ketogenic diet changes your metabolism and, as it is determined by the highest consumption of healthy fats, you have more energy to perform your tasks.
While a daily meal can provide some benefits, it is welcome to keep such a model for a long time.
- Warrior's Diet :
During fasting, it is possible to consume some foods derived from milk such as cheese and yogurt, vegetables, fruits, and boiled eggs. But they must be consumed in small quantities.
For the remaining 4 hours, you eat as much as you want. The Author advises the consumption of natural and healthy products.
Although the foods suggested by Hofmekler have low concentrations of carbohydrates, if consumed in large amounts.
The absence of limits makes the warrior's diet imprecise and arbitrary. To recommend eating a little something does not say what the exact amount is.
Even fruit is capable of interrupting its fast, which slows down its speed of reaching ketosis. Remember that ketosis is the main cause of the benefits of intermittent fasting.
Therefore, some people are successful and others are not. In this style, only those who calculate their macronutrients or those with luck in their favor receives benefits.
But don't get discouraged. If you eat a diet, such as a ketogenic diet, that restricts and counts your carbohydrates, the warrior diet can help you lose weight, increase your energy and concentration.
- Absolute Fasting :
Wouldn't it be sad? Yeah, well! This is how absolute fasting works. You simply choose the type of fast that meets your needs, the only restriction being not drinking water while you are fasting.
His followers believe that water scarcity accelerates three times the speed to achieve some benefits of fasting.
This is the case with weight loss in which, due to the lack of water, hydrogen atoms are removed from the fat to form H₂O molecules. As a result, you would burn more fat.
But so far there is no scientific evidence to prove whether this process actually occurs and, if it does, at what speed.
Furthermore, running out of water can put your life in danger. This is because the volume of water produced through fat is not sufficient to maintain its vital functions.
So, before trying a type like this, visit your doctor or nutritionist and check that there are no other more viable alternatives.
CONCLUSION :
In Intermittent Fasting, the basic rule is to make your body to get the routine for at least 10 weeks for fat loss.
Take proper Multivitamins, Omega-3, and Omega-6 essential fatty acids.
Take proper sleep of at least 7-8hrs in a day.
Stay hydrated all day.
Choose that type of intermittent fasting only which is more suitable and feasible for you.
Do not consume more sugar and salt.
Prefer fruit salads and green vegetables on a daily basis.
Take proper Multivitamins, Omega-3, and Omega-6 essential fatty acids.
Take proper sleep of at least 7-8hrs in a day.
Stay hydrated all day.
Choose that type of intermittent fasting only which is more suitable and feasible for you.
Do not consume more sugar and salt.
Prefer fruit salads and green vegetables on a daily basis.
For any more query, you can contact me through my mail - Rohannara23@gmail.com
I'm Rohan Nara founder of Beasthacks.i'm into the fitness from past 3 years and i was 43kg before and then i transformed myself for more details check out transformation stories section.
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