We all understand that being overweight or obese can be frustrating, even physically and mentally draining, especially when the reasons are not immediately apparent. You may have attempted different diets over the years only to find yourself still not making any progress. Your efforts have been thwarted by your physical size, which continues to grow bigger and larger, as well as your mental state. However, this is a problem that you should not worry about alone; it needs to be addressed through medical treatment or surgery. In most cases, the solutions are not as hard to come by as they appear at first, however.
Intermittent fasting has become an increasingly popular way of losing weight in recent years as science has gained more data on the benefits involved in changing our eating habits. For example, studies show that some people who maintain a calorie deficit throughout the day may lose up to 10% of their body weight, while other individuals may see a reduction in their total body fat percentage. The reason for this difference and why one method might not work for another is that this study did not account for other factors that contribute to our health or well-being, such as genetics, age, exercise training, pregnancy, stress levels, and others. It's important to know that these differences can influence each individual differently and that it takes many forms. This means that they may differ within one person.
For instance, some research shows that the human growth hormone (HGH) may help with weight loss. Others claim that certain nutrients, particularly beta carotene, could help reduce the number of stored fats in our bodies, thus enabling the body to burn any calories it stores. Some research also suggests that high protein intake may aid weight loss. While others show that the combination of these components may produce the best effects. When you consider all of the facts above, we can imagine why intermittent fasting seemed like a convenient solution.
How Does Intermittent Fasting Work?
The idea behind intermittent fasting was born from several scientific experiments conducted over the last three decades. These experiments concluded that there were no significant differences between the results between periods that included moderate amounts of food restriction (short feeding times) and periods that included intense times of less food consumption. That being said, these are not conclusive or definitive results, since they do not provide enough information to draw conclusions. Instead, scientists looked into whether there were any benefits of altering eating patterns.
Over the course of many years, multiple studies have proven that consuming fewer than 500 calories in a 24-hour period can result in weight loss. Several other studies have shown similar results, proving that you can lose weight by reducing overall calorie intake and increasing daily caloric expenditure. Studies indicate that restricting carbohydrates, proteins, fats, fruits, vegetables, and alcohol can also help lose weight. Many people make the mistake of thinking about eating too little or too much of anything, believing that if you consume too little carbohydrates, then you should eat more carbohydrates in order to keep the blood sugar balanced. By cutting down your carbohydrate intake, you will not be able to get the energy you need to function properly. Since glucose is what we use to build energy for the body, reducing the supply of this sugar could cause serious negative consequences. As we know, glucose is used for cellular processes like brain activity, muscle contraction, and hormones. If glucose is removed, other cells and organs cannot use insulin or use glucose. The resulting lack of energy impairs the cellular process, causing us to feel tired, sluggish, weak, and hungry. What's worse, the process of converting glucose into usable energy increases after you stop food restriction, so you will need more fuel to compensate. This results in more hunger and cravings, which can lead to overeating and binge eating. Once again, it is essential to remember that this study does not confirm the efficacy of any particular diet, but rather provides evidence that if a person consumes fewer than 500 calories daily, then it won't hurt their health.
Factors Affecting Intermittent Fasting:
Another factor that affects what types of foods are allowed to be eaten is based on which of the five macronutrients, namely carbohydrates, protein, fat, fiber or water, they are composed. Carbohydrates are broken down by the liver into glycogen, whereas proteins are burned directly by the muscles, fats and oils by adipose tissue and water is expelled from the intestines. Dietary fibers, such as pectin, are mostly found in plant sources, and play a part in keeping a digestive tract healthy. Water is lost from the body through urine and feces, and when consumed, it makes up almost half of the fluid intake needed by the stomach. Protein is broken down by the liver to release amino acids, whereas fat is digested by enzymes present in the intestine and distributed to various parts of the body. Although humans require roughly 3 grams of carbohydrates every hour, only around 50 milligrams are absorbed from carbohydrates each day. Fat, on the other hand, contains nearly 90 milligrams every hour, making it the second most abundant nutrient in the body. Therefore, there are two ways to control how often you are eating a meal in an attempt to lose weight by maintaining a calorie deficit and increasing calorie expenditure. First and foremost, consuming more fatty foods can cause blood glucose to rise after meals. Secondly, limiting your intake of carbohydrates, which creates a metabolic imbalance of carbohydrate-to-carbohydrate and carbohydrate-to-carbohydrate, can help improve insulin sensitivity, meaning that more insulin is released in response to blood glucose fluctuations. Blood glucose also rises after eating fat, which can lower appetite. A deficiency in glucose may also increase feelings of fatigue or weakness, as well as make an unhealthy habit of eating fatty meals more attractive. There is an increased risk of obesity, type 2 diabetes and heart disease if a patient is eating high amounts of fat. Consuming plenty of water is crucial in the management of obesity. Because this nutrient does not contain calories, it raises our thermic effect when the temperature drops. Excessively drinking fluids causes dehydration of the kidneys and brain, which leads to confusion and blurred vision. To add to the confusion, certain medications, including aspirin, ibuprofen (especially in older adults), naproxen sodium (especially during the night), diclofenac (especially after infection and surgery), phenothiazine medicines (especially those prescribed for headaches and migraines) and nonsteroidal anti-inflammatory drugs (due to the possibility of pain relief), can irritate the stomach lining. Thus, water should always be mixed with plenty of liquid in the form of milk or water.
If you are following a calorie-restricted diet as described above, then you will be required to eat 500 calories per day to achieve the goal of keeping your weight under control. This figure is calculated on the basis of your body weight. To begin a calorie-restricted diet, go to the nearest supermarket and pick something you think is good for you. Make sure that it is healthy and includes good sources of protein, vegetables and whole grains. Most importantly, buy meat that is low in saturated fat (and do not substitute beef with pork or chicken). Buy fresh beef, lamb and pork. Also, avoid trans fats - these would include processed meats like sausages, bacon, ham, hot dogs and buns made of hydrogenated oil. Be sure to choose lean cuts like chuck loin, round steak and loin roast. Remember to purchase eggs and dairy products that meet the requirements of the FDA Food Safety Act. Avoid sweets that have added salt and spices. Eat breakfast at around 9 am to get additional calories. Limit the consumption of salty snacks and sweetened beverages between 6 pm and 8 pm – you should be asleep before 12 am by the time your thirst begins to hit! Avoid sugary drinks and juices from 4 pm onward. On days when you wake up early or when you experience symptoms of nausea, vomiting or diarrhea, then take water or electrolyte tablets before eating. Keep a stash of loose leafy greens to curb bloating as well as broccoli, cabbage and lettuce. Snacks should be made with higher protein foods with at least 300 calories in them. Fruit with fewer carbs will give you a boost of vitamins C, B6 and K, but more calories are better. You should also avoid foods that are rich in salt, which, combined with caffeine, can cause stomach cramps and headaches. Drink water whenever you have symptoms of dehydration and always have a glass or two of lemon juice near you.
Intermittent fasting might sound intimidating, but if practiced appropriately, we are confident that you can benefit from it. Just remember that intermittent fasting must be done in an environment where food restrictions don’t affect your performance or cause harm to your body. So, how is this possible? Well, let’s start with a short explanation and review a few basic definitions.
Food Limitations During Intermittent Fasting:
Foods Low in Calories Should be avoided: These items are typically considered high in carbohydrates and fat, which may interfere with your metabolism. Examples are cakes, doughnuts, baked goods, white bread, biscuits, pastries and soda. Foods High in Sugars Do not have to replace them: Sugar must be included in both your morning and evening meal options. Eating more sugar will slow down your digestion and cause a spike in your blood sugar. Examples would be soda and soft drinks. Foods High in Proteins You will consume more protein as long as you follow good dietary practices. Foods containing extra protein include fish, meat, eggs, and poultry. Other examples include milk, cheese, yogurt, beans, nuts and lentils, nuts and seeds. Foods High in Fiber Can be consumed regularly: People commonly believe fiber will make the stools softer and easier to pass. Fortunately, there is only so much that can be added by food to your diet, so most people should consider adding a small portion to their regular dinner and snack recipes, although it is highly recommended.