Intermittent Fasting Results for Women and Men
Intermittent Fasting is a period of fasting within a set period of non-fasting that should not be confused with a diet.
Fasting has been a part of life since the beginning of time. In the old days, it wasn’t used for weight loss purposes, but as a spiritual tool.
Fast forward to today, people now realize that fasting is an excellent way of staying physically and mentally fit.
This new way of life is called intermittent fasting or “I.F.”
With the rate of obesity rising consistently, it should be quite apparent to everyone that conventional weight loss methods fall far short of being productive and successful.
Intermittent fasting is a method of weight control/weight loss combined with smart eating habits.
Obesity has become a massive struggle in this era we live in, and intermittent fasting is one of the easiest ways to overcome this problem.
I.F is much easier than dieting, and after a few days of intermittent fasting, the desire for food diminishes drastically.
Don’t get me wrong, you will still think about eating out of habit, but it won’t be that hard to resist.
At the first start of an intermittent fast, you could lose as much as five or six pounds the first few days.
Now, most of that is water weight, but it is very encouraging to see that much weight come off so quickly.
After a few days the weight loss will slow down, and you will lose on an average of 1-5 pounds a week.
What is Intermittent Fasting?
I know that the term fasting’ brings to mind tortuous days of starving, weakness and incredible cravings, the reality is that intermittent fasting creates none of those horrible dieting experiences.
Instead, I.F will leave you feeling refreshed, full of energy, very upbeat and it will help you gain control of your eating cadences.
Intermittent fasting requires no changing to your diet structure. It involves eating at specific times of the day and fasting for the rest.
This enables you to lose lots of weight because you would have efficiently fasted for certain parts of the day and week.
Intermittent fasting results are not limited to just weight loss. It will make you feel better, stronger, and a lot healthier in the long term.
Many people who tried this diet have noticed its life-changing effect because and effectiveness in eliminating fat.
Calorie restriction is something that most people have to deal with in other diets, but with IF, you won’t have to focus on calories.
You merely have to follow an eating cycle and watch the weight fall off.
Some people who take up weight loss programs discover intermittent fasting.
The discovery often comes about when they are looking for alternative ways of dealing with excessive body weight.
If you are looking for the benefits of this practice and also want to know its necessary applications, then read on, and you will find out why it is good for weight management and your overall health!
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How Intermittent Fasting for Weight Loss Started
When it comes to losing weight, isn’t it calories in minus calories out that defines your weight gain or loss?
That was my first thought when I heard of intermittent fasting.
Then I read this theory: Hunter-Gatherer. It goes like this:
When stone men and women had a successful hunt, they would feast for a day or two on calorie-rich meat.
After that, they would go back to eating fruits, roots, and berries, which are not calorie dense.
Over time, their bodies went through a process of biochemical and metabolic adaptation, making it easy to survive on uncertain food supply.
Basically what this means is that during intermittent fasting, our bodies can conserve energy in case of an uneven supply of calories.
This metabolic adaptation is what keeps us functioning normally, while we burn fat.
Intermittent Fasting for Women
Intermittent fasting for women is one of the most effective plans that can have wonders on your body, time, and health.
For mothers, intermittent fasting can work wonders not only on the health side of things, but also your schedule.
One of the primary components to intermittent fasting is the time periods of fasting and non-fasting, done correctly can save a lot of time and energy for mothers.
Rather then worrying about eating throughout the day/night, you can focus on your family and well-being, while loosing weight and getting healthy.
With I.F you wont have to worry so much on your exact diet or excerise routine, rather you can plan and eat accordinly to your window periods.
Intermittent fasting for women has gained popularity through its simple and effective approach to weight and health managment.
Intermittent Fasting Results and Benefits
Starving yourself has several damaging effects on the human metabolic system, but if you follow the method of systematically fasting, you will see several positive health changes.
Recurrent intermittent fasting in moderation can help you get many beneficial results.
Many health-conscious folks don’t know the difference between starvation and intermittent fasting.
However, I.F is much different and it provides several health benefits to the body, unlike starvation.
Caloric restriction and intermittent fasting are used by nutritionists and fitness experts to maintain good health.
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Today, just about everyone worried about health and wanting to lose weight has an interest in these methods, and here are a few of the incredible health benefits of IF.Improve your life expectancy
These altered eating habits have been shown to offer significant improvements in the average life expectancy of humans.
A case study revealed that people who fast recurrently live 40% longer than those who don’t.
Reduce your risk of diabetes, cancer, and hypertension
- People that engage in intermittent fasting as a way of life enjoy reduced risks of certain diseases.
- Cancer, hypertension, and diabetes are a few common life-threatening diseases leading that IF can help manage.
Natural cleansing and detoxification of the body
- Intermittent Fasting will help a great deal in detoxifying your system.
- It is best to adopt the right variation so that your metabolic system will get enough rest and remove all of the harmful substances from your body. This process is known as a natural cleansing and only restores the natural balance among the major systems of your body.
Intermittent Fasting to Lose Weight
- The principal reason why this concept has grown to be so popular is it’s weight loss effects.
- Intermittent fasting can successfully help you achieve the target weight you’ve always dreamed of.
- The process is medically safe and in addition to burning off extra pounds of unwanted fat, I.F will eventually make you more physically fit than ever before.
- There are a lot of other benefits to fasting. Most people experience miraculous changes in their body and mind.
- Minor health problems seem to disappear. You remember things easier decisions don’t look so hard to make.
- Before you begin a fast, it would be best to change your eating habits.
- A lot of people lose weight just by making this change.
- It is much easier to break the fast correctly if you are already a healthy eater.
- A healthy diet would consist of whole grains, beans, fruits, vegetables and some meat occasionally.
Intermittent Fasting for Weight Loss
There are many variations of intermittent fasting, and you may need to experiment with a couple to find the difference that works best for you.
No matter what variation you choose, or if you make one up to fit your lifestyle, the most important thing to remember is to drink plenty of water and green tea on the days/hours that you are fasting to flush those nasty toxins from the body.
Let’s look at three variations of intermittent fasting and examine two of the most frequently asked questions relating to IF.
Undoubtedly, there is one method that will fit with your lifestyle like a hand in a glove!
Intermittent Fasting Schedule 1: Fast every other day.
The most common type of intermittent fasting is to fast for 24 hours and then eat normally the next 24 hours.
In other words, fast every other day.
Many find that this is the best method for their lifestyle. It is straightforward to remember when you can and cannot eat.
When fasting for a full 24 hours, the body has ample time to eliminate toxins from the body.
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Intermittent Fasting Schedule 2: Fast two or three times a week
This variation involves fasting two or three days a week and eating on the remaining days.
You may choose to fast on Mondays and Thursdays so you can normally eat on Friday or over the weekend.
You choose the days that work best for you.
This method often works best for people that have to balance busy schedules at work and home.
It offers the luxury of being able to pick the days that fasting will fit into their schedule while allowing for social interactions with family, friends and business associates that involve eating a meal.
Intermittent Fasting Schedcule 3: Daily feeding windows
Intermittent 8/16 16/8: 16 hours of fasting, 8-hour feeding window
Intermittent 6/18 18/6: 18 hours of fasting, 6-hour feeding window
Intermittent 4/20 20/4: 20 hours of fasting, 4-hour feeding window
The intermittent 8/16 16/8 and all other feeding windows allow you to choose specific hours during each 24 hour period for fasting (I choose to fast daily, from 6:00 pm to 11:00 am.).
This schedule works very well for the busy person that has family considerations.
One of the essential daily events for a family is dinner time.
This variation will give you the ability to not only cook a healthy meal for the family but also help you maintain your diet.
This method also allows for those all important business colleague lunches.
Intermittent Fasting Meal Plan
What you choose to eat can be combined with any of the three intermittent fasting methods described.
One school of thought is that you place no restrictions on what you eat when not fasting.
If you are a healthy eater then this may work for you.
Conversely, if you usually eat foods that are loaded with fats and sugars, the weight loss process will be slower and less healthy for you.
Many people opt to combine I.F with a particular diet that works well for them.
Examples could be low carb/high protein diets or the Paleo method of eating, among others.
I had found that only when I combined Intermittent Fasting with cutting out dry carbs, sugar, and alcohol, did it start to work for me.
It may take some experimenting, but you will find what works best for you and your lifestyle.
As with all weight loss methods, some people try to find fault or claim that I.F may cause harm to the body.
One of the biggest myths surrounding intermittent fasting is that you will lose muscle mass and tone.
Nothing could be farther from the truth, in fact, you will gain muscle tone just by flushing toxins from the body!
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How much exercise do I have to do?
While exercise is not required with Intermittent Fasting, I would recommend it.
Generally speaking, leading a totally sedentary lifestyle is not good for the heart, circulatory or digestive systems.
If you do not currently exercise it would not be a good idea for you to take off tomorrow morning and try to run five miles.
The best way to incorporate exercise into your life is to start slowly and work up to a more rigorous routine.
Begin by walking and increase the length of your walk daily. When you feel that you are ready, try jogging half the distance of your walk.
There are many forms of exercise that are fun to do.
Some examples include swimming, yoga, playing baseball or basketball or walking the dog.
Pick the one that is enjoyable and fits in with your intermittent fasting lifestyle.
Is Intermittent Fasting Healthy?
A sound intermittent fasting duration should take no more than 24 hours.
You can do this once a week when you have a difficult time getting time off from your work.
For those who have relatively few work commitments, three times a week should be enough.
An increased number of fasts allows you to reduce the duration of individual fasts and still enjoy the benefits I.F.
Here is a simple methodology of intermittent fasting that you can apply immediately.
You can eat breakfast on the first day and then the next meal that you eat should be on the next day.
It takes time and effort to determine what works best for you, just don’t allow despair prevent you from testing all possible combinations of meal time and length of fast to find the best combination.
Intermittent Fasting Guide
You have decided to lose weight, and the method that you want to try is Intermittent Fasting.
You have read articles from many sources; you know that you have to drink lots of water and not eat for periods of time, but beyond that, you are a ready!
Here’s how to properly get started on Intermittent Fasting, what you can expect to feel and why.
Prepare For Your New Lifestyle
The first thing you need is to pick the method of I.F that you think will best fit with your lifestyle; 24 on/24 off, two 24 hour fasts per week or intermittent 8/16 16/8.
You will see more significant intermittent fasting results if you stick to the schedule.
Next, enlist the support of those closest to you so they understand what it is that you are doing, and can be there for you when you need them.
Do not gorge yourself on the last meal before the fast.
This will have the effect of making you feel hungrier during the fast. Eat a sensible and healthy meal instead.
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The First Few Days of Intermittent Fasting
The first few days will probably be the hardest, but don’t let your body rule your mind.
Some symptoms you may experience as a result of the toxins leaving your body are a headache, dizziness, acne, and a few aches and pains in places you have never felt before.
A pasty white coat usually forms on the tongue after a few days.
This is a sure sign of detoxification.
The symptoms are pretty bearable and usually don’t last long.
The benefits of the fast make it truly worth it.
You will have days when you feel wonderful and days when you want to lay down.
Listen to your body because it knows when you need to rest.
Drink plenty of water while fasting. Some experts suggest up to two liters per 24-hour period.
Others suggest that one or two glasses of vegetable juice are beneficial as vegetable juice provides the needed electrolytes for the body.
Avoid alcohol, caffeine drinks, carbonated drinks and fruit juices while fasting.
Expect to feel hungry! Your hunger pang may be because you are actually hungry, but mostly it will be mental.
The best thing for you to do is accept the feeling and move on.
Do not obsess about it. This feeling of hunger will dissipate as your body becomes used to the routine of Intermittent Fasting.
Expect to have detox symptoms. Your system is in detoxification mode, and as toxins are released, you can expect to have some reactions.
These symptoms can include headaches, feeling jittery or feeling overly tired.
Don’t panic! As with the feeling of hunger, the symptoms of detox will subside the longer that you practice Intermittent Fasting.
Detox symptoms seem to be more pronounced in people that have a high intake of caffeine, sugar, and fats in their regular diet.
Break Your Intermittent Fast Gently
When you are ready to break the fast, take it slow.
This is when healthy eating comes into play. If you don’t break the fast correctly you can end up gaining back more weight then you lost.
Your first meal should consist of raw fruits or raw vegetables. Don’t overeat.
You can start with a piece of fruit and a cup of tea. After 30 minutes or so have your healthy meal.
Give your body a little time to adjust to being given food again.
It should take as long to break the fast as the fast itself.
Be prepared to enjoy the way food tastes really! After a short fast your senses will be heightened – including your taste buds.
So expect to begin feeling energized and upbeat as your progress into a stable life of I.F.
Realizing that you may feel some short-term ill effects at first will help you maintain your goal.
Look forward to the time that you will have positive physical, mental and emotional rewards, and at the same time, the ill feelings will evaporate.
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Intermittent Fasting can easily be successful for everyone because the method is not set in stone, and can be modified to meet individual needs.
Imagine being able to go out for a nice lunch with friends and not having to utter the dreaded words “I can’t have that; I’m on a diet” or worse, “I can’t go there; I’m on a diet.”
Go. Eat. Enjoy! And still, lose weight.
You should check with your doctor before beginning Intermittent Fasting if you are taking any medication, have a serious illness or are pregnant.
If you feel sick while Intermittent Fasting, stop and see a physician.
Consult with your physician before beginning any fast, exercise, or detox.