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Intermittent fasting: if you're struggling to lose weight, this might be why
Intermittent fasting and its flexibility
When deciding on the best way to lose weight, intermittent fasting might be just the proper way for you. Due to its flexibility, this type of diet enables you to lose weight while still enjoying good meals.
However, it is entirely up to you to decide on the outcome of the diet, whatever this is.
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Intermittent fasting
Intermittent fasting is a process that enables you to lose weight by mixing a low-calorie diet with unrestricted eating throughout the week. The issue is that many individuals tend to disobey this diet without even wanting it.
Intermittent fasting is a way of losing weight that favours flexibility over calorie counting. It restricts the time you are allowed to eat, which reduces calorie intake by limiting opportunities to eat.
Recovering calorie deficit
While intermittent fasting has as main purpose to make the large calorie deficit remain unchanged after a period of fasting or low-calorie dieting, studies have shown that actually a combination of eating just a bit more and doing less physical activity can help recover half of this calorie deficit.
Intermittent fasting and its flexibility
When deciding on the best way to lose weight, intermittent fasting might be just the proper way for you. Due to its flexibility, this type of diet enables you to lose weight while still enjoying good meals.
However, it is entirely up to you to decide on the outcome of the diet, whatever this is.
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Intermittent fasting...
...is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. It may boost your health. However, fa...
Popular regimens of fasting:
- The 5:2 Pattern: restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
- The 6:1 Pattern: similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
- “Eat Stop Eat”: a 24-hour complete fast, 1–2 times per week.
- The 16:8 Pattern: only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
Keep fasting periods short
Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness, and fainting.
The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.
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Fasting
Human studies on fasting are only just beginning to ramp up. And while we ha...
Popular types of fasting
- Intermittent fasts: eating no food or massively cutting back on calorie intake only intermittently;
- Time-restricted feeding: involves consuming calories only for a 4- to 6-hour window each day.
- Periodic fasts, the most extreme, typically last several days or longer.
- Fasting-mimicking diet, a plant-based diet that involves eating very few calories for several days each month.
Religious fasting
Many religious groups incorporate periods of fasting into their rituals, though the focus there tends to be more spiritual than health-oriented: Muslims fast from dawn until dusk during the month of Ramadan, Christians, Jews, Buddhists, and Hindus who traditionally fast on designated days of the week or calendar year.
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Intermittent Fasting (IF)
The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...
Approaches to intermittent fasting
- Skipped meals - when you skip over a meal to induce extra time of fasting.
- Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
- 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.
Autophagy definition and benefits
The process by which the cell devours itself.
- Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed.
- Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time.
- Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.
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