You woulnd’t be here if you weren’t looking for a simple intermittent fasting guide (for beginners) to help you shed those extra pounds?
A few years ago, I started a weight loss program which helped lose almost 20kgs in 7 months.
It was basically a moderate carb diet where I lost weight gradually until I reached my desired weight.
As a matter of fact, it was more of a healthy way of eating than a dramatic diet for weight loss.
After reaching my weight loss goal, I was sitting at my new weight for almost 2 years.
But after some time, I started taking back a few kilos again.
I then stumbled across Intermittent Fasting and was motivated to start this new diet to first shed some excess weight and then maintain that weight loss.
My weight loss transformation results were amazing and until now I do intermittent fasting at least two times during a month.
Without any further ado, let’s dive into this super duper fat burning process.
What is Intermittent Fasting?
Intermittent fasting is an eating sequence where you rotate between deliberate fasting and non-fasting over a given period.
In simpler words, intermittent fasting allows setting a time frame for when you’ll be eating and when you’ll be fasting.
Over the years, intermittent fasting has gained popularity because of its instant results on overweight people.
With intermittent fasting, they have experienced extreme weight loss, without starving themselves or doing intense workouts.
The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardiometabolic diseases.
Research has backed this statement from AHA by studying the effects of intermittent fasting on overweight persons and the results have really proved what AHA said about I/F was indeed accurate.
Types of I/F
Actually, there a few types of intermittent fasting. If you want to learn how to lose weight fast with intermittent fasting, you have to do a lil bit of research to see which type of I/F will work best for you.
So, the three types of intermittent fasting are alternate-day fasting, periodic fasting, and time-restricted feeding.
This has to be the most rigorous method of intermittent fasting, at least for beginners.
Alternate-day fasting includes shifting back and forth between a 24-hour day of fasting, followed by the next day being a non-fasting day, where you can allow yourself to eat.
You can also do the alternate-day fasting like so:
- Complete alternate-day fasting – zero calorie intake on a fast day
- Modified alternate-day fasting – consumption of up to 25% of daily calorie needs on fasting days instead of complete fasting.
Therefore, you will be eating only 3-4 days per week.
The periodic fasting is also known as the 5:2 intermittent fasting. It involves any time of back to back fasting of over 24 hours.
For instance, you are allowed 25% of your regular daily caloric intake instead of doing a complete fast.
This method is mostly known as the 16:8 intermittent fasting which basically opens a time window of 16 hours for fasting and 8 hours for calorie intake.
Benefits of intermittent fasting
Besides helping in shedding weight, intermittent fasting has proved to carry many benefits and improve health in general.
Weight & Fat Loss
The first clinical study of medical fasting for the treatment of obesity was performed in 1915. The authors reported that short periods of four to six days of fasting is a safe and effective method for reducing body weight in obese humans.
Many people lose weight with intermittent fasting simply because they are cutting out on calorie intake. Skipping meals put your body in a fat-burning situation.
Normally, your body takes energy from the food you consume but when you are fasting and your body has zero calories, the body starts taking energy from the fat and that’s when these fat cells are destroyed/burned.
Immune System Boost
Studies show that a 3-day fasting has the ability to reboot the immune system. And I totally agree.
During a fast, our body enters a detoxification stage where fat cells are burning, excess sugar are being swiped out etc..
So, a lot of cleansing is happening. As a result, the body comes out clean and like new.
Heart Function Improvement
It is believed that intermittent fasting improves the heart function. What happens when you’re fasting is that your body uses sugar in a different manner, reducing the risk of diabetes and weight gain.
If your body is resting far from these two factors, you’re most likely to improve your heart function and health.
Studies on cancer patients have shown that fasting is able to kill cancer cells and even prevent the proliferation of other malignant cancer cells.
Likewise, scientists have attested that fasting may make cancer cells progressively more receptive to chemotherapy while protecting other cells.
If you’re struggling with high blood sugar levels, intermittent fasting can definitely help you control your glucose.
When you fast, your body has a better capacity over the volumes of calories you allow in your body, thus regulating your blood sugar level.
How many days should you do I/F?
There are no set days as to the number of days you should do intermittent fasting.
As far as I know, a zero diet can’t be prolonged for more than 40 days. But intermittent fasting can last longer because there will be few days in the week where you will be eating.
So, that is totally dependent on you and to what extent are you seeing results and how well are you feeling about it.
Related Post ==> How I Lost 22Lbs In 7 Days With Water Fasting.
How much weight can you lose in a month?
Well, this another question to which there’s no exact answer because each body reacts differently to a fast.
But generally, the first days are very crucial. When you will fast for the first time, you will compel your body to a new style of eating.
What happens is it will get “confused” if I can say this. That’s why the first days of fasting, the body can burn more fat.
When I did the alternate-day fasting, I lost 9kgs in my first week.
How To Start Intermittent Fasting?
After reading all this info on how to lose weight fast with intermittent fasting, you’re now ready and motivated to take a plunge.
So, how do you start fasting?
Get prepared mentally first! That’s where everything starts!
3 Best Ways To Do Intermittent Fasting
16:8 I/F or Leangains Method
This type of intermittent is basically fasting for 16 hours and then open an 8-hour time window for eating.
It works like this: let’s say your day starts at 8:00 am
- From 8:00 am until 4:00 pm, your eating window is open. You can have breakfast and lunch. And then from 4:00 pm to 8:00 am (next day), you need to fast.
Now let’s say you rather want to have dinner:
- You should finish dinner before 8:00 pm. From 8:00 pm to Noon (next day), you should be fasting).
- From noon – 8:00 pm, your eating window opens again for lunch and a snack at 3 pm or 4 pm
This method involves eating healthily for five days and then fast for two days. Some choose to take not more than 25% of their regular daily calorie and some prefer a zero-calorie fast.
You choose a 5-day consecutive period to fast, prepare healthy and calorie-conscious meals and after these 5 days, you should be fasting.
On these two days of fast, water is highly recommended to stay hydrated.
As your body gets used to the concept of fasting, you’ll be able to switch to more complex and rigorous diet types.
Well, if it’s your first time fasting and want to do the hard one, then go for it.
Let’s say you will start your fasting period on Monday:
- Monday: fasting
- Tuesday: healthy eating (500 – 700 calories per day)
- Wednesday: fasting
- Thursday: healthy eating (500 – 700 calories per day)
- Friday: fasting
- Saturday: healthy eating (500 – 700 calories per day)
- Sunday: fasting
One-Day Per Week Fasting
If you’ve reached your desired weight and want to maintain this weight loss, one of the best ways to do this is to do a one-day or two-day per week fasting.
Choose to fast two consecutive days for better results.
Intermittent fasting can bring amazing results if you want to lose weight fast. It is proven to work on moderately overweight and obese people.