Why cut every day if you could drop pounds watching what you eat just a few days a week? This is the logic behind the intermittent fasting, a weight loss approach that has become more popular in recent years.
There are different versions, but the general idea for all of them is that you normally eat a few days of the week and drastically reduces your calories on other days.
Some plans encourage you to skip food entirely for up to 24 or 36 hours at a time. In others, such as the diet of every other day and the fast diet 5: 2, you can have a little food, but only gets about a room of your regular calories.
Some surveys show that intermittent fasting work - at least in the short term. In some studies, people who followed this diet lost weight and also had a decrease in some of the markers that show inflammation.
The possible secret behind the benefits of increasing diet health: the fast puts their cells under a light stress. Scientists think that the process of responding to this stress, in their low calorie days, strengthens the capacity of cells to deal with stress and potentially combat some diseases.
Fasting Weight Loss - Diet A to Z: Intermittent Fasting
You can eat mainly what you want on days when you do not fast. But to lose weight and get the nutrients you need, you should get healthy food and limit treats as dessert and processed foods.
on fast days, you will eat very little food or none.
For example, the diet of each other day says to eat more than 500 calories during each day fast.
Another program called 5: 2 Quick diet involves eating 5 days a week and fasting for the other 2 days when women can not get more than 500 calories and men no more than 600. This is a quarter of the value That you probably eat on the days when you are not fast. If you eat these calories on a seated or spread them through micro-meals throughout the day is with you.
. Limitations: It is not easy to skip most of your calories a few days a week and rely mostly on water, coffee and tea to keep you satisfied. You will need a balanced meal plan to eat in moderation on your so-called "party" days, despite your name. You can get into an occasional treatment, but it's about it if you want to see the results.
. Cooking and Shopping: You can continue your regular cuisine and shopping, as long as you stay with mainly healthy foods.
. Food and packaged meals? No.
. Meetings in person: No.
. Exercise: How much you exercise is with you. But obviously, you will not have a lot of energy for it on your fasting days. The creators of their daily diet studied people doing cardiovascular exercise (like riding a bicycle) while in the alternative fasting plane and discovered that they were able to keep muscle mass while fasting.
You choose what you eat, then you can make it work with food restrictions - if you are vegetarian or vegan, high or low-carb, avoiding fat, etc. But it's worth noting that you could have the side effects like fatigue, weakness and headaches.
. Cost: None besides your purchases. In fact, because you will eat much less than 2 to 4 days a week, your grocery costs should fall.
. Support: There are several books and websites detailing variations on the basic idea of fasting a few days a week. So although there is no single destination for support, there are many features, once you have decided which version of the plan attracts more for you.
Most intermittent fasting diets recommend cut back to 500-600 calories on fasting days. In general, for many people, this would be medically safer and easier than not eating at all in those days.
Remember to drink enough on fast days to avoid dehydration. And you will need to eat a healthy diet on days that you do not fast.
Several studies analyzing intermittent fasting diets show at least short-term weight loss after following diet for several weeks.
Does weight loss go longer? This is unclear.Some surveys show that this type of diet can contain asthma symptoms. In addition, some studies, but not all, show improvement in the use of the body of insulin.
If you have medical conditions, talk to your doctor before attempting intermittent fasting.
This diet is not recommended for children, pregnant women, people with eating disorders and some people with diabetes.
Follow an intermittent fasting diet that recommends eating 500-600 calories on fast days can work and be healthy for some people.
