Intermittent Fasting to Lose Weight During Quarantine

We must have thought once in our life to lose weight and to be fit in all exquisite clothes, flex our abs on Instagram, and show-off to our friends who have fat bellies hanging around all the time. Sadly, we were just not able to do that with all busy schedules and lifestyles focussing on working, studying, earning, and enjoying. The world is reeling today with Corona Virus and we all are forced to stay inside our abode. It is unfortunate what has happened so far and what is to come, but from this ray of darkness, we may be able to find a beam of hope for those who wanted to lose the weight the easy way: Intermittent Fasting.

Even though the world is suffering, one thing is for sure, that you have enough time for yourselves and to work upon it, improving each day. This can’t be any better for you to implement this famous diet routine followed by maximum people resulting in a higher rate of success.

Today, we will discuss how intermittent fasting became so popular and how you can follow it in your daily schedule:

Intermittent Fasting

Intermittent fasting is an eating outline that has become prevalent among people looking to lose weight. Unlike diets and other weight loss programs, it doesn’t confine your food choices or intake. Instead, all that matters is when you eat.

Intermittent fasting can be a safe and healthy way to shed extra weight, Intermittent fasting involves cycling between periods of eating and fasting.

Most types of this dietary pattern focus on limiting your meals and snacks to a specific time window typically between 6 and 8 hours of the day.

Though most individuals practice intermittent fasting to improve weight loss, it has been related with many other health profits as well.

Popular Intermittent fasting methods:

1. The 16/8 Method: 

You need to skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm. Considering the given time frame during the lockdown and #stayhome trend, this may be easy for you. It is possible that you may sleep late after midnight so it becomes easier if you just oversleep till noon or just miss the breakfast. Then, start eating in the afternoon until 8 pm. This is the most common form of fasting practiced all over since it is easier to practice as it gets along with our habit of being in the routine during holidays!

2. Eat-Stop-Eat: 

Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

3. The 5:2 Diet: 

Only eat 500-600 calories on two days of the week, but eat normally the other 5 days

Intermittent Fasting and Weight Loss

Intermittent Fasting Helps You Reduce Calories and Lose Weight The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories. All of the different protocols involve skipping meals during the fasting periods. Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories.

According to a 2014 review study, intermittent fasting can lead to significant weight loss. In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks

When examining the rate of weight loss, people lost about 0.55 pounds (0.25 kg) per week with intermittent fasting, but 1.65 pounds (0.75 kg) per week with alternate-day fasting

People also lost 4-7% of their waist circumference, indicating that they lost belly fat. These results are very impressive, and they do show that intermittent fasting can be a useful weight loss aid. All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan. Although calorie counting is generally not required when doing intermittent fasting, the weight loss is mostly mediated by an overall reduction in calorie intake.

Other Possible Benefits:

• Increased Fat Burning.

• Lowered Blood Insulin and sugar levels

• Reversal of type 2 benefits

• Improved mental clarity and concentration

• Increased energy

• Increased growth hormone, at least in the short term

• Improved blood cholesterol

• Longer life

• Activation of cellular cleansing by stimulating autophagy

• Reduction of inflammation

Takeaway

Intermittent Fasting is helpful in every way, not only in losing weight but people now associate it with several other factors as well. You may feel weak at the start of any method you choose but remember, consistency is the key! Be patient and try consistently, eventually you will start feeling better and notice the fat burning off your body. You may start feeing good after that, and completely utilize the time that you have now due to this pandemic. Come out Stronger and Fit!

References:

https://www.dietdoctor.com/intermittent-fasting

https://www.medicalnewstoday.com/articles/327398#how-to-do-it

https://www.medicalnewstoday.com/articles/324882#effects-on-exercise

https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss#section3

https://www.healthline.com/nutrition/does-intermittent-fasting-work#bottom-line