When it comes to weight loss, you will find a myriad of information on the internet, but there is one method that is gaining popularity nowadays called intermittent fasting. This is not a diet plan, it makes use of time approach method of eating. It will not give you definite foods to avoid and what to eat. Intermittent fasting for weight loss has been proven effective by many people who tried it. However, one should evaluate if this is suitable for them and this article will help you find out if this regimen suits you.
This is a way of eating that involves short term fasting and eating fewer calories in a day to boost a hormone responsible for weight control. The first thing that you need to know is that there are diverse methods that you can use if you want to take advantage of this approach to weight loss.
1. 16/8 Method- This method will require you to skip your breakfast and start your meal at noon and you can only eat until 8 in the evening. It means that you will do a 16 hour fast and consume foods in an 8-hour time frame.
2. East-Stop-Eat Method- This method is done by 24-hour fasting for two days a week. For instance, you will not eat from dinner today until dinner time the next day.
3. 5:2 Method- This method will only allow you to eat between 500 to 600 calories for two days then the rest of 5 days you can eat using your regular diet.
The key is to not compensate the hours of days you do not eat by eating much during non- fasting days or hours. Fasting for weight loss is effective if you will eat in moderation and use a well-balanced diet.
The following are ways on how you can effectively do intermittent fasting for weight loss.
1. Know your Personal Goal
People who want to begin their intermittent fasting need to set a goal. The most common set goals are to lose weight, increase metabolic rate, or improve overall wellbeing. By setting up a goal, it can help you to determine what method is suitable for you. This will also give you the idea of the number of calories you need every day and nutrients that your body needs.
2. Know your Caloric Needs
As mentioned earlier, this method of fasting does not restrict calorie intake, but it does not mean that you do not have to count your calories to reach your goal. Calorie intake per day depends on different factors such as height, current weight, and lifestyle. An important reminder is to only consume calories that you can use a day. If you have an active lifestyle, then you can increase your calorie intake. For 16 hour fast, you do not have enough energy in the morning so make sure that you only carry out mild to moderate physical activities.
Today, you can make use of modern technology by downloading applications that can help you determine your needed calorie intake a day or consult a nutritionist to guide you.
3. Create a Healthy Meal Plan
Fasting for weight loss is not a type of diet, so you need to make a healthy meal plan. As you do fasting, it is important to eat foods that are rich in nutrients to replenish what is lost and to regain the energy that you need for the day. It is easier if you will make a one-month menu cycle. You do not have to restrict yourself with your favorite food, but make sure to stick to your desired calorie intake.
Meal planning is not that easy to do, but it can offer a lot of benefits like easy calorie counting, on hand recipes for meals and quick snacks, and cost-efficiency.
4. Nutrients Dense Foods
Foods have different nutrients and equivalent calories that you need to become aware of while in intermittent fasting for weight loss. It is vital to consider the nutritional value of food before adding it to your meal plan. Adding nutrient-dense foods in your meal means you consider the number of nutrients present per calorie. Although you can still eat fast food or chips, you need to consume these empty calories in moderation and be mindful of healthful food choices.