2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
There are many different ways to lose weight. Some choose strictly restrictive diets that lead to quick results, but are not a good choice in the long run.
Others choose to exclude whole food groups from their diet, most often carbohydrates. However, they are also an important part of any healthy diet. One of the growing diets in recent years, however, is the so-called fastingwhich represents periodic fasting.
In the long run, it is suitable because it does not exclude any food group that is important for our health, but it successfully helps to normalize hormones and reduce food intake, and thus - calories. There are several methods for it, each of which is suitable.
The first is the 16: 8 method. It is a 16-hour fast and an 8-hour window in which we eat normally. The other - one or two 24-hour windows of fasting, and the last - the diet 5: 2. She eats only 500 calories on two days a week, and eats normally on other days.
All three methods work because they alter important processes in our body that promote fat loss. Fasting reduces insulin levels drastically, which stimulates fat burning.
Growth hormone increases, which helps build muscle mass. At the same time, our nervous system secretes norepinephrine, which breaks down fat deposits in our body.
This dietary method is also successful because it easily reduces the amount of food consumed, and thus calories. Fasting two days a week, and consuming 500 calories a day for two days easily leads to a calorie deficit of 1500 - 4000 calories per week, depending on our individual energy needs.
This in turn leads to a solid weight loss. Some people think through fasting it is easier to maintain a healthy diet. And it is logical - instead of daily calorie counting and inventing a variety of menus at least 3 times a day, this activity is limited to certain windows in which we eat. Through them, anyway, we can not take more than 2 main meals, although richer in calories.
When fasting you should not compromise on food quality. You should not try to make up for the calories you have not eaten, nor can you eat completely uncontrollably. If you want it to work, it's important to follow this regimen for at least a month to see how your body feels on it.
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