Fasting helps you reduce calories and lose weight. The main reason that fasting works for weight loss, is that a fast helps you eat fewer calories. Fasting leads to several changes in the body that make fat burning easier. Insulin levels increase when we eat and when we fast, the insulin our body produces decreases. Insulin
What is Fasting?
It is a recurring calorie intake procedure that alternates between periods of no food intake (fasting) and periods of calorie consumption (time outside the fasting period).
Fasting has been proven to be useful for losing weight, because you naturally eat less if you restrict your eating for fewer hours a day. This will also give your body time to repair, since it’s not preoccupied with the digestion and storage of food. Take a look at our article on How to Stop Mindlessly Eating.
How to Start Fasting
Set Your Fasting Goals
A person who starts fasting has a goal and this may be to lose weight, improve overall health, or improve metabolic health. Goals will help you determine the most suitable fasting method and work out how many calories and nutrients they need to consume.
Choose the Fasting Method
You should stick with one fasting method for a month or longer before trying another.
Start your fast by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.
For the 16 hours you are not eating, you can drink plenty of water, black coffee and green tea.
Avoid processed food, bad carbs, unhealthy fats and added sugar.
What to Eat During Fasting
Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don’t take them. They both contain caffeine so over consumption can lead to unwanted side effects.
Fasting is safe as long as you don’t overdo it. If someone goes from a high calorie and high sugar diet to not eating for 16 hours, they will feel dizzy due to the withdrawal effects from their normal dieting. Try increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors. Once you are comfortable with fasting, you can try to switch to a healthier diet overall.
Pregnant women may be at risk from fasting and should consult a doctor before trying.
For a healthy person fasting offers very few side effects. People with any medical conditions should consult their doctor before beginning any fasting program. When a person first starts fasting, they may feel physically and mentally inactive as their body adjusts. After the adjustment, most people go back to functioning normally.
It is not recommended to start working out heavily as soon as you start your new fasting diet. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights. Light exercise is permitted even at the beginning of your fast.
For a Weight Loss Fast to Work
Remember, at the end of the day, fasting for weight loss is about a lifestyle adaptation and an overall life change. Ultimately, fasting is all about achieving and maintaining a balanced lifestyle and bodyweight.