Intermittent Fasting Weight Loss Plan: Advantages and Disadvantages
Fasting-a healthy break: “constant feeding makes sick”. Fasting has a centuries-long Tradition. In medicine, the deliberate interruption of food intake and its effects have become a promising field of research. By fasting, healthy people cannot only change their eating habits but also get a good mood. The reason why the abandonment of solid food is healthy and what health benefits it has, explains Prof. Dr. Andreas Mooney, chief physician of the Department of natural medicine at NY University. In this article, I will share an intermittent fasting weight loss plan. Moreover, I want to share several benefits of fasting. I hope, benefits of fasting would inspire you to follow the fasting plan for weight loss. First, read a comprehensive plan of intermittent fasting for weight loss;
Intermittent Fasting Weight Loss Plan
Intermittent fasting can be a powerful weapon on your way to your desired weight. It can also hinder your progress if you start it wrong. In the following article, you will find out how best to start with the interval fast and integrate it into your lifestyle step by step.
We’re not going to lie to each other here, fasting is not easy, you’re going to shit at first. But as for everything in life, good things are always on the other side of the effort.
Intermittent Fasting Weight Loss Plan of Marina Hicks
Marina Hicks lost her weight by strictly following her fasting plan and it will not be a bad idea if we listen to Marina directly for her intermittent fasting weight loss plan.
I had a bad idea to throw myself like a barbarian in the fast, I explain: I went from a standard diet of three to four meals a day and quite a lot of sweet stuff in all that, to 20 hours of fasting a day and almost more sugar added. My body literally panicked.
I am going to give you some advice here that will allow you to prepare your body, gradually to fast, so that the transition is smooth. All these tips go in the same direction, getting your body used to using fat as an energy source. By doing this, your body will naturally start burning your fat when you intensify your fasting. The transition will last two weeks, but you can adjust these times to suit your pace. For example, instead of two periods of one week, you can do two periods of 10 days. If you feel that you are going to have a hard time, for example, prolonging this adjustment period will help you a lot.
You need to do one thing for the first week. Actually, you have to stop doing one thing: having breakfast. Why? Two simple reasons:
To continue Fasting at Night:
In fact every evening we fast during our sleep. For example, if you stop eating in the evening at 9 p.m. and then the next day you have breakfast at 7 a.m., you are already fasting 10 a.m. without any special effort. The objective of skipping breakfast is to prolong this period of fasting from 10h to 16h of fasting. So in our example, if your last meal ends at 9: 00, you just have to add 4: 00 to know when you’re going to eat the next day. 21h + 16h = 13h the next day. I would like to point out here that nothing prevents you from having lunch at noon, 11 AM or even later at 2 PM if that suits you best. You really need to appropriate this method and adapt it to your lifestyle, you will increase your chances of success in the long term.
The other advantage of skipping breakfast is that you will naturally consume less sugar in your day. The classic Japanese breakfast is filled with sugar. Bread, cereal, jam, and milk are very sweet and will take up your insulin in the morning. So continuing the night fast has a big additional positive effect that will allow you to burn fat and heal your metabolism.
During this first week, your body will gradually become accustomed to using your fats as a source of energy and it will produce more and more ketone bodies so that your brain functions optimally even without eating.
In this second week, you will continue not to have breakfast but, you will also apply two points that will help you a lot to stabilize your sugar level all day and keep it at a relatively low level.
No More Added Sugars
This is an important point. If you are about to fast intermittently to lose weight, it is because your weight, shape and or health are not optimal. Added sugars are largely responsible for this situation. You need to realize that and internalize it.
It’s bound to be hard to tell you that you’re gonna have to stop eating sugar to be healthy. So many good things contain sugar: chocolate, cakes, ice cream. It’s almost impossible to avoid added sugars. Instead of thinking in terms of deprivation you have to think that from now on you will become demanding and you will eat only the things that are really worth it. For example, a birthday cake, an exceptional pastry that you don’t see often. The goal is to get the added sugar out of your daily life so that it becomes exceptional in every sense of the word. Let’s be honest, most of the sweet things we consume are not exceptional, so reserve this little pleasure to exceptions that are worth it.
Stop Sweeteners and Aspartame
Throughout the preparation period and during fasting periods, it is strongly discouraged to consume sweeteners. Even if they are of natural origin. Here’s why :
Sweeteners stimulate your body in the same way, like sugar, at the hormonal level. Your mouth feels sweet, your pancreas will produce insulin so your body can regulate your blood sugar level. A high insulin level literally blocks the use of fat as an energy source and therefore stops your weight loss. Since you have not consumed sugar your blood sugar level will drop and this will cause hunger at best and hypoglycemia at worst.
Cutting Off the Low-Nutrient Starches in the Midday.
The other point that will help you to begin the intermittent fast smoothly is to stop the starchy nutrients at noon: bread, pasta, rice, potato, quinoa, wheat, spelled, other seeds and all that is made of flour. Not only do these starches provide you with virtually no micro-nutrients, but they also have the unfortunate tendency to make your blood sugar and insulin levels soar.
The recommended starches are legumes such as chickpeas, beans, lentils. Sweet potato, squash. These starches provide more nutrients than others, contain less sugar, and are absorbed more slowly because they are high in fiber.
The goal here is to remove the starches that are likely to vary your insulin too much after your lunch. This will have the effect of reducing your cravings, helping you to stay in “destocking” mode of fat and optimize your use of fat as fuel.
Benefits of intermittent fasting Weight Loss Plan
A common question which has been asked by every overweight person is that why fasting is preferable over dieting. Here are the several benefits of intermittent fasting;
1- It’s Simple
Lack of consensus on what constitutes a healthy diet often confuses patients. Should they follow a low-fat diet? Low on carbohydrates? Hypocaloric? Low in sugar? Low glycemic index? The radically different approach to fasting makes it easier to understand. Two sentences are enough to explain it. Don’t eat anything. Drink water, tea, coffee or bone broth.
That’s all. Regimes may fail because of inefficiency, but also because they are not being followed properly. The most obvious advantage of intermittent fasting weight loss plan is its simplicity, which is the main reason for its effectiveness. When it comes to dietary rules, the simpler the better.
Dr. Jason Limo has tried a lot to help his diabetic patients with changes in their eating habits. However, very few patients are ready to adopt a new lifestyle, especially older patients. With fasting, he sees a much better adoption and implementation of the habit by the patients. It is easier because he does not ask them to change the food they eat, but simply The Times of the meals. This seems much easier to adopt and follow in the long run. Dr. Fung has helped hundreds of patients cure their type 2 diabetes.
However, if you are diabetic and want to fast, you should definitely ask your doctor for advice, he will probably adjust your treatment downwards to avoid hypoglycemia, because fasting naturally lowers your blood sugar.
2- It’s Free
Of course, in an ideal world, everyone would eat organic vegetables and organic beef that had grazed near their home, rather than white bread or ultra-processed foods. However, these healthy products can cost up to ten times more than industrial food.
Cereals benefit from government subsidies that make them much more affordable than other foods. This is why a kilo of cherries can cost 8 or 9 euros, while a baguette of bread is worth about 1 euro and a packet of pasta even less. It is much easier to feed a family with pasta and white bread when you have a tight budget.
It does not matter how effective a plan is if its cost is prohibitive. Its price makes it inaccessible to those who cannot afford it. This should not condemn them to live with type 2 diabetes and the disabilities it causes.
Intermittent fasting weight loss plan is free. In fact, not only does it cost nothing, but it also makes you save money since you no longer have to buy food at all! No expensive products, no overpriced food supplements, no meal replacement or medication. It’s free.
3- Spare the Muscles
When you want to lose weight you have to know that it is theoretically impossible to lose weight without losing muscle. The best you can do is minimize muscle loss to optimize fat loss. Sports, nutrition, and fasting can help you do that. This study compared the weight loss of fasting to high-calorie diets. Fasting helps to lose so much weight but, it preserves your muscles better, which means you lose more fat.
Fasting boosts the production of the growth hormone essential for muscle development, so it is a very good way to accelerate your muscle mass intake.
4- It’s Convenient
Eating raw products cooked by you is good for your health. However, many people have neither the time nor the desire to prepare food every day. Between work, school, family, children, extracurricular and personal activities, Time is running out. Cooking takes the time you have to do the shopping, prepare the meal, not to mention the cooking time and the time to clean everything. Everything takes time, and time is a scarce commodity that is usually sorely lacking.
Even if it is with the best intentions in the world, counseling everyone to cook is not the best strategy if you really want to get results. Fasting, on the other hand, is the exact opposite: no more shopping, ingredients to prepare, cooking and cleaning. It’s a way to make your life easier. Fasting is simplicity itself, there is nothing to be done. Most regimes provide guidance. Fasting requires nothing. It’s hard to make it any simpler.
5- It Reduces Hunger
Another point that really distinguishes intermittent fasting weight loss plan from dieting plan is its impact on hunger and cravings. Personally I was very hungry the first week of my intermittent fasting, however, on passing days I noticed that this is a passing sensation and that decreases with the days.
It has been proven many times that diets increase the sensation of hunger, it is related to the impact on two hormones that regulate the sensation of hunger and satiety: leptin and ghrelin. I will explain how fasting has a much better impact on these hormones and therefore will make you lose weight while decreasing your hunger.
6- Weight and Abdominal Fat Loss
Your weight plays an important role in your health. Do you want to know if you’re at a healthy weight? One way to find out is to calculate your BMI.
Intermittent fasting weight loss plan is ideal to get rid of his extra pounds. This is because it induces a large negative energy balance.
It is practical and economic.
Several Disadvantages of Intermittent Fasting
Besides several benefits of intermittent fasting weight loss plan, there are various disadvantages of this intermittent fasting which are going to be mentioned below
- Risk of Dehydration
- Bad breath (yes ! this is due to the elimination of the ketone bodies that are used to produce energy for you during this period)
- Weight gain (this is for fast that are too severe and that lead to a counter-blow to too long deprivation!)
if the hunger is too great after 16 hours, we risk throwing ourselves on hypercaloric foods.
If we observe the advantages and disadvantages of intermittent fasting weight loss plan, we come to know that the advantages of intermittent fasting weight loss plan are far more than disadvantages.