Finally, there is a way to eat whatever you want and lose weight – interval fasting. The effectiveness of this method of getting rid of excess weight has already been confirmed by numerous nutritionists. In recent years, this eating regimen has been gaining enormous popularity among those wishing to shed extra pounds without too much hassle. For a long time, experts have promoted regular meals, assuring that five meals a day speeds up the metabolism and helps to lose weight faster. As a result, modern women are afraid to skip breakfast and force themselves to snack, even if they are not hungry. But does our body really need such a regimen? Relatively recently, Western experts have come to the conclusion that there is nothing wrong with skipping the first meal and organize yourself a “hunger strike” up to lunch or even dinner. It may contradict all the principles of proper nutrition that we used to know, but interval fasting really helps to lose weight and improve the body.
What is interval fasting?
Interval fasting is a dietary regimen for weight loss that involves periodic refusal to eat. The most popular method is the 16/8 system – a complete refusal of food for 16 hours and 8 hours when you can eat. Such eating forces the body to burn fat stores. The main advantage of fasting is that you do not have to give up food altogether, it will be enough to skip breakfast, lunch or dinner. Emotionally, it is much easier than the absolute starvation or, for example, unloading days on juices. In addition, there are no food restrictions, and therefore you can allow yourself small weaknesses: desserts, fried foods, bread, and pastries.
The principle of interval fasting
A 16-hour fast optimizes insulin secretion, which makes the body less sensitive to high glycemic index carbohydrates and reduces hunger. Your body begins to burn fat stores during fasting moments, without the distraction of processing food. Moreover, an empty stomach can “rest,” this boosts your immune system and improves your hormones. Some nutritionists believe that this principle of eating reduces inflammation in the body, regulates blood sugar levels, and improves thinking function. When you combine interval fasting and strength training, you can gain muscle mass at the expense of burning fat, the body will become more refined and toned. But without proper training it will be difficult to exercise on an empty stomach.
When can you eat?
To begin with, it is worth determining for yourself when it is easier for you to fast – in the morning or in the evening. If you can easily do without breakfast, you can now sleep through your morning oatmeal with a clear conscience. For example, you had dinner at 8 p.m., which means that by 12 a.m. the next day you can have a hearty lunch or, if you’re still not hungry, have a latte and croissant (and continue to lose weight!). Considering sleep, you will do without food for 16 hours. At 8 p.m. you can afford a hearty dinner, pasta or meat with a side dish.
For those who can not start the day without breakfast, the evening races to the fridge are forbidden. In the morning you can not deny yourself anything. But if you eat breakfast at 8 in the morning, then after 16 hours you will have to give up temptations. But look at it this way: you are not limited in anything until then.
Who is not suitable for interval fasting?
Fasting, like any diet, has contraindications, so it is better to consult a doctor before experimenting with your body. Interval fasting is contraindicated for those who have gastritis, gallbladder and adrenal problems, as well as for pregnant and breastfeeding women.