Intermittent fasting is one of the best methods to lose weight if you struggle with a layer of fat or seek to be a healthier version of yourself.
While dieting plays a great role in helping you lose weight over time, intermittent fasting makes the overall process faster and long-lasting. There are many benefits that intermittent fasting offers, but unfortunately, these are not talked about much enough by fitness coaches.
This guide aims to help you know exactly what this method is, how it works, and how you can effectively combine it with dieting to living a healthier life and be a better version of yourself.
Table of Contents
Intermittent Fasting
Just as the name implies, intermittent fasting is a diet plan designed to help you control how many calories you consume from meals. The aim is to ensure that you burn more calories than you take into your body from meals.
To achieve this purpose, the plan is designed in such a way that you only eat meals within a particular time frame while you fast (stay away from solid food) for the rest of the day.
An intermittent fasting plan is usually shared between two-time windows; The food window and the fast window. Both windows are divided into the hours of a full day (24 hours).
An example of an intermittent fasting window is a 16-8 window plan. This ‘16’ simply means that you will stay away from food for 16 hours out of 24 hours in a whole day. While the ‘8’ means the time frame in which you must eat all your meals.
Examples of the several 16-8 windows are:
- 7 a.m. to 3 p.m.
- 9 a.m. to 5 p.m.
- 12 p.m. to 8 p.m.
For example, the 12 p.m. to 8 p.m. plan means that you must eat your usual meal (two meals or three meals) from 12 p.m. to 8 p.m. There is a total of 8 hours between 12 p.m. to 8 p.m. the other hours Outside the time frame are under the ‘16’ fast window, and you must not consume any solid at that time.
It is easier to implement because most people can easily brunch by 12 p.m. and have a good dinner by 8 p.m.
The intermittent fasting plan is only very effective as it can help you watch when you eat. However, for it to effectively help you shed weight, there are a couple of things that you will need.
How to Lose Weight with Intermittent Fasting
Set a Good Window
When implementing a fast plan, you need to pay attention to a very important step to set a good window. You should set a window that lets you stay away from food for a significant amount of time.
Setting a 12-12 window is a poor plan to go for as you will likely spend about 8 hours sleep in 24 hours, and that leaves you with just a 4-hour fast period where you do not have to eat anything. the 16-8 window is the most recommended window to go for.
Also, when setting a window, you should ensure that the eat time frame is not close to bedtime. For example, a 2 p.m to 10 p.m. eat window means that you can eat by 10 p.m. However, you are extremely likely to fall asleep anywhere from 10 p.m. to 12 p.m.
Going to bed less than three hours after eating is less than the recommended time between three hours when the body metabolism would have actively used most of the meal as fuel. Therefore, inadvertently you will be aiding weight gain instead of your desired weight loss.
Therefore, it is extremely important that you set a good window that gives you enough time to stay awake after your last meal for the day.
Eat the Right Food
A fast plan will not achieve the needed result if your eating pattern is better off. Even if you set a very small meal window but overeat on sugary and weigh aiding foods, all your effort of staying away from food would be in vain.
You can avoid this kind of food by using Nucific Bio X4, which contains potent ingredients that can control unhealthy cravings. It is also an excellent appetite suppressant that can reduce weight by fooling the brain that the stomach is full.
Also, you should go for more nutritious food that supports body nourishment to weight gain. Incorporating fiber into your diet is also a great choice.
Make It Natural
It would help if you understood that intermittent fasting is not starvation and shouldn’t cause you any stress. You ordinarily shouldn’t feel hungry at all. You can use some of the best fasting apps to help you set a natural eat and fast window to help you keep the right diet.
Conclusion
Intermittent fasting is an effective method to control calorie intake and effectively burn off fat in the long run. However, to reap all the benefits that the method offers, you have to do it the right way.
Implementing the fast ratio and not gaining the benefits is possible if your food choice is not friendly to your goal.
Hence it is not just the discipline to stay away from food that makes the method work. The commitment to eat the right meal also plays a very important role.
