The Ultimate Weight Loss Trick - Intermittent Fasting

The Ultimate Weight Loss Trick - Intermittent Fasting

Intermittent fasting is a type of diet that is rapidly growing in popularity and is becoming the way to lose weight. Last month alone there were more than 246,000 searches for the phrase “intermittent fasting” on Google alone. This search volume shows how popular it has become.
Scientists and nutrition experts also like it and say it's the way to lose and maintain weight in the future, and new books and articles are published on the subject daily, including best-selling books like "Eat Stop Eat." and "The 8 Hour Diet." '. Intermittent fasting is also popular with Paleo dieters as our ancestors seem to have eaten this way for thousands of years.
I have been following this type of diet for 2 years. Doing so helped me lose and maintain 70 pounds without having to count calories, carbs, or eat 6-7 meals a day.
This article teaches you all about intermittent fasting and details on why it's the best weight loss diet. After reading it, you will be able to implement it into your diet and experience the benefits it offers almost immediately.

What is intermittent fasting?
As you may have guessed from its name, intermittent fasting is a diet plan where you fast for a set amount of time during the day. This is generally between 16-20 consecutive hours. You eat during the other 4-8 hours of the day.
While fasting, you can eat and drink low-calorie or no-calorie foods. Think coffee, tea, water and vegetables.
The more time you spend fasting each day, the better your results will be. You can do these fasts as many times as you want. Again, the more you do it, the better.

Getting started with intermittent fasting:
Following this diet plan is super simple. All you have to do is choose a period of time during the day that you fast. This should be between 16-20 hours. The longer you fast each day, the better. Don't worry about counting calories or carbohydrates. Just focus on going about your day until it's time to eat.
It is best to choose a certain period of time to carry out your fast. I like to fast from 8 o'clock at night until 4 the next afternoon. Then I'll have my first meal of the day and a snack or two a few hours later. Once 8 o'clock turns, go back to fasting.
My experience with intermittent fasting finds that it's best to start with a 16-hour fast (ie, 8pm one night to 12pm the next day) for the first 1-2 weeks. Once you feel comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.
You don't have to fast every day at first either. It may be more comfortable to break in slowly with 2-3 fasts a week at first. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips to make intermittent fasting easier:
1. During your fast, you should drink plenty of water. Squeeze some lemon or lime juice into the water to help eliminate any cravings you experience. You can also have coffee, tea, or other calorie-free beverages. After a few weeks, you'll find that intermittent fasting prevents you from eating sugar altogether.
2. If you can handle it, have some caffeine in the morning and in the afternoon. The caffeine in coffee and tea can actually make intermittent fasting go a little faster, as it's good for controlling your appetite. Be careful not to overdo it as this can make you feel too connected. I also recommend these natural energy boosting tips to keep you going throughout the day.
3. Avoid artificially flavored drinks. One type of no-calorie beverage to avoid is diet soda and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that it can actually stimulate your appetite like a drink that contains sugar and cause you to overeat.
4. Don't gorge yourself on your first meal. The first meal after the fast should be the amount of food you normally eat. Binging will only make you feel bad and lessen the benefits you get from fasting.
5. Minimize foods high in carbohydrates and processed sugars. While intermittent fasting makes it possible to eat a bit more lightly than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Instead, focus on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruits, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

How intermittent fasting will help you lose weight:
Eating this way has many benefits when it comes to weight loss. The first is that when you fast, your body will be forced to use your stored body fat for energy. Burning calories this way, instead of the foods you eat throughout the day, will help you not only lose weight but also despite the excess body fat you carry. This means that you will not only be slimmer, but you will also look better and be much healthier than if you lost weight the old-fashioned way.
Intermittent fasting is that it can help optimize the release of key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.
Human growth hormone plays a key role in turning on your body's fat-burning furnace so you get the calories you need to work and play from stored body fat. Studies show that fasting can increase growth hormone production by 1,300% in women and 2,000% in men.
The influence that intermittent fasting has on insulin is just as impressive and possibly more important. Keeping insulin levels low and steady is the key to losing excess fat and keeping it off. Diets that are high in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rise rapidly and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it for energy.

Chronically raising your insulin levels in this way can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.
Following an intermittent fasting style of dieting for 15 days is shown in clinical studies to help 'balance' your insulin levels. This will help your body stay in a calorie and fat burning state. You will also find that it gives you more energy during the day.
Another great weight loss benefit of intermittent fasting is that the hunger pangs and cravings that normally plague you throughout the day will be reduced, if not eliminated altogether. This is likely due to its ability to balance your blood sugar and insulin levels, and in turn help correct other hormonal imbalances.
Now that you know what intermittent fasting is and how to get started, it's time to answer your other questions. Below are answers to frequently asked questions about intermittent fasting. These answers should also help you and make getting started a lot easier.

How much weight will I lose?
The amount of weight you lose by fasting is determined by how often and how long you fast, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.
While losing that much weight every week is great, it's the way he makes it happen that's really great. Losing weight with intermittent fasting means you never have to count calories or plan and prepare multiple meals a day.

Can I train while fasting?
If you can. In fact, doing the right kind of workout while fasting will help you lose weight faster and even build muscle.
The best workouts to do while fasting for weight loss are 3-4 intense strength training exercises per week. This means anything from standard strength training to kettlebell or bodyweight exercises.
Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You will also build muscle which will help you look and feel better as the weight comes off.
One workout that I have found to be very effective for weight loss when combined with intermittent fasting is the 10 minute workout plan that can be done at home or at the gym.

Won't I lose muscle when I fast?
I wouldn't sweat this at all. First, you're not fasting long enough for your body to start breaking down muscle for energy. You may have hundreds of thousands of calories of stored body fat to use before they start happening. Studies actually show that even after fasting for 3 days, you don't lose any muscle.

Is fasting safe?
As long as you are healthy, not pregnant, and not taking medication, fasting is safe. Like all diets, you should discuss this with your doctor before beginning an intermittent fasting style of dieting.
I also feel that it is not wise to follow this type of diet when you are especially stressed. Since this diet can be a bit stressful at first, doing it when your ability to be relatively stress-free and restful is probably not a good idea.

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Are there any supplements I can take to make fasting easier?
As with any other weight loss plan, it's a good idea to take some nutritional supplements to ensure your daily requirements are met. This includes a once or twice daily multivitamin, fish oil y vitamin D.
I've also found that taking 10 grams of BCAA's before and after my workouts really helps too. They are great for giving you more energy during your workout and really decrease post workout muscle soreness.
You can also use a BCAA supplement during your fast to help reduce the risk of crashing or getting moody during the day.

Conclusion:
Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and effortlessly. Try it out for yourself and let me know what you think in the comments section below.