5 Ways: The Complete Guide To Fasting For Extreme Weightloss
list Mar 25, 2021
There are many different ways to fast. Intermittent fasting is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. This fasting method has been linked to a range of potential health benefits, including short-term increases in human growth hormone (HGH) and changes to gene expression (1Such effects are linked to longevity and a lower risk of disease. Thus, people who fast regularly often hope to lose weight or live a healthier, longer life. However, fasting can be dangerous if not done properly. Here are some tips to help you fast safely.
Keep Fasting Periods Short
There is no single way to fast, meaning that the duration of your fast is up to you.
Popular regimens include:
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: This pattern is 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: This pattern involves only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
Eat a Small Amount on Fast Days
In general, fasting involves the removal of some or all food and drink for a period of time.
Although you can remove food altogether on fast days, some fasting patterns like the 5:2 diet allow you to consume up to around 25% of your calorie requirements in a day
If you want to try fasting, restricting your calories so that you still eat small amounts on your fast days may be a safer option than doing a full-blown fast.
This approach may help reduce some of the risks associated with fasting, such as feeling faint, hungry, and unfocused.
Make the calories count
Not all calories are the same. Although these fasting methods do not set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.
In general, a person should aim to consume nutrient-dense food or food with a high number of nutrients per calorie. Though a person may not have to abandon junk food entirely, they should still practice moderation and focus on more healthful options to gain the most benefits.
How effective is intermittent fasting
Fasting has several effects on a person’s body. These effects include:
Reducing levels of insulin, which makes it easier for the body to use stored fat.
Lowering blood sugars, blood pressure, and inflammation levels.
Changing the expression of certain genes, which helps the body protect itself from disease as well as promoting longevity.
Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
The body activates the healing process doctors call autophagy, which essentially means that the body digests or recycles old or damaged cell components.