I want to explain to you the benefits of intermittent fasting and how to use it to lose weight. This tool is what it is. It’s not a diet. It doesn’t tell you what to eat. The style of eating is not eating. It’s not about cutting calories. When you eat and don't, it changes. So that’s what we’re going to talk about.
Why intermittent fasting for weight loss?
One of the most crucial elements in weight loss is intermittent fasting. It encourages your body to release two important hormones. The most potent hormone for burning fat is the growth hormone, which also has anti-aging properties. There are six fat-burning hormones. The most effective fat-burning hormone for protecting your muscles, increasing lean body mass, and simply losing real fat is the growth hormone. (1, 2)
And then you have insulin. It is also a very powerful hormone in that it will help you store fat if you want to gain weight, which you don’t want to do. You want to lose weight. The fact is that you cannot lose weight when insulin is present. It will block growth hormones because it is such a dominant hormone. So, the hormone is the cause of your weight gain. You get the gut thanks to the hormone. If you notice someone with an enormous stomach, their insulin intake is too high. These are the two potent hormones that you will thus affect.
What is insulin intermittent fasting resistance?
Let's examine what is occurring now. This method or instrument can effectively treat insulin resistance, a condition in which the pancreas produces five to seven times the amount of insulin that is required. When you have too much insulin, the cells begin to block it, which prevents your body from responding. It's similar to speaking to a youngster who is wearing earplugs. The individual is ignoring you, therefore you're going to speak louder. There is no two-way dialogue. The pancreas will transmit additional insulin down the channel if it doesn't receive the signal that the insulin is working. Therefore, you have a situation where you have insulin resistance, it isn't working, low insulin in the cell, low glucose, but then you have excessive quantities of insulin in other areas, which is really damaging because it is pre-diabetes and causes a lot of difficulties. (3, 4, 5)
How to do intermittent fasting for Weight Loss?
In other words, we want to start where you are and gradually advance in this manner. It resembles multiple degrees of intermittent fasting, ranging from not fasting at all to major fat-burning. So, let's assume you begin by eating five or six meals each day. Breakfast, lunch, and snacks are available. Right, some individuals eat snacks for breakfast, lunch, dinner, and snacks, right? That’s a lot of people doing that.
1- Three meals a day
Three meals a day, without snacks, is the first step. Every time you eat, your insulin levels increase, which is the fundamental physiological tenet of intermittent fasting. See, many believed that eating carbs was the sole way to cause an insulin increase. No, no, no. Whatever you consume will generally cause your insulin levels to rise. Even if it's a healthy snack. As a result, these individuals are constantly raising their insulin levels. I didn't make our bodies constantly graze on food. We want to go back to eating three meals a day instead of snacks.
2- Ability to go from one meal to the next
The second step is the ability to go from one meal to the next, without being hungry, which involves eating more fat. So, you have to add more fat to that meal. What to eat. It’s about the pattern. So, you get three meals here, and then if you want to take it to the next level and burn even more fat, you want to do a pattern of 16 to eight, 16 hours of fasting, and an eight-hour window of eating.
So, let’s say you get up in the morning, and you’re not hungry. Well, don’t eat. Wait until you’re hungry. The ideal situation is to go four hours when you wake up, at least four hours before you eat the first meal. Assume you eat at ten o’clock in the morning. And you got up at six. So that means that your last meal is going to be at six o’clock at night. Here we have an eight-hour window. Where this happens, you might get up and eat at eight, and you might eat at eight at night. So, you really haven’t given enough fasting. A little in between, but not.
3- Two meals a day
The third stage is understanding that the night and morning hours are when intermittent fasting has its strongest weight loss potential. You genuinely experience uninterrupted, severe fat burning at night as you sleep and in the morning. There's not necessarily as much between meals, but it does play a role. Therefore, we require a 16-hour fast in conjunction with this. Once you have your three meals, we aim to maintain that timeframe. If so, does it make sense?
Now, if we want to go one step further and significantly increase fat-burning, we should aim for two meals, but with a 20-hour fasting interval in between. Do you have any idea how it might affect your stomach and waistline? Therefore, we choose to fast for 20 hours and only have a four-hour window for eating. We want to get up and have our first meal after waiting until, say, noon or one, and then eating our second meal four hours later. Let's assume that you eat at one and then have dinner at five. So you basically eat for four hours there, followed by 20 hours of intense fat-burning.
4- Add high-intensity interval training
After adding intermittent exercise—high-intensity interval training—as the fourth phase, the process is complete. That would be the cherry on top. Well, perhaps I shouldn't have said the cherry on top. The meat and potatoes will be like that. No, don't pay attention to me. But the point is that switching across to these various levels will take some time. Don't believe it takes place instantly. What will happen if you've damaged your metabolism by dieting, the 500-calorie HCG diet, or another stressful situation? It will take some time for you to gently transition to the next one, but you'll grow used to it. What do you think of the article Will Small Frequent Meals Throughout the Day Enhance Metabolism? I think it is useful to you.
Summary
It's better to start slowly and extend your fasts for longer periods of time while using intermittent fasting for weight loss. If you weren't experiencing headaches and a lot of negative effects in between meals, it would help. The shift from here to there could take three weeks, but before you reach this stage, it might take a month, two months, or even three months. It could take even more time. You are then burning fat, though. I just wanted to discuss the significance of this and how you would go about doing it over. Please comment below.
If you have a before and after weight loss, that would be outstanding. And if you don’t have success with weight, but other things, just put an image of yourself and your personal success story.
References:
https://www.ncbi.nlm.nih.gov
https://www.drberg.com
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