Who doesn’t want to get fit? It’s human nature to have the desire to look good not only for ourselves but also for people around us, especially for people we want to impress. However, it seems like the more we search for the best and most convenient method to lose weight, the more we neglect the importance of health.
If you are one of the few who would rather be healthy and just look at weight loss as a “bonus” than a priority, then intermittent fasting is the perfect solution for you.
Although intermittent fasting’s main purpose is to improve one’s overall health, many people see it as one of the best ways to lose weight. Because many who have tried it can assure a fast and effective result, it is not surprising how this has become very popular.
But a lot of people also want to know, how does it work and how much weight can you lose with intermittent fasting? Keep reading to know more about what this weight loss method has to offer.
First Of All, What Is Intermittent Fasting Weight Loss?
Let me clarify this for you once and for all: this is NOT a diet. Like I said earlier, weight loss is only a bonus of this form of an eating pattern. Intermittent fasting is an eating plan that involves a planned schedule on what time of the day you are going to eat and not going to eat.
Basically, you will have consecutive hours where you are not going to eat (fasting); and similarly, consecutive hours where you will allow yourself to eat (food window.)
It depends on you what time of the day you will allow yourself to fast and eat. There are different types of intermittent fasting popularly followed by people who are trying to lose weight.
Types of Intermittent Fasting
While there are more types of intermittent fasting, three listed below are the most popular ones.
- 16:8 – This is the most popular type of intermittent fasting. In fact, many celebrities like Dwayne “The Rock” Johnson and Hugh Jackman popularized this type of fasting. In this method, you will have to not eat for 16 hours out of the 24 hours we have in a day. The 8 remaining hours will be the “food window” where you can eat. The time you will start the fasting depends on you, although the most popular time to start the food window at 12 PM and end it at 8 PM and start the fasting after, until 12NN of the next day.
- 5:2 –In this method, you will only allow yourself to eat 500 to 600 calories 2 two days in a week while allowing yourself to eat normally for the 5 remaining days.
- Eat-Stop-Eat –This one is probably the simplest, yet the most difficult. In this method, you will not allow yourself to eat for 24 hours once or twice a week.
Note: It is recommended to drink plenty of water throughout fasting in order to avoid dehydration. It is also okay to drink coffee and tea as long as you don’t put too much milk in them.
How does it work exactly?
Lower levels of insulin, higher development of hormone levels, and increased levels of norepinephrine all improve the breakdown of fat and ease its use for energy.
Because of this, short-term fasting essentially improves your metabolic rate by 3.6% to 14%, which helps you burn more body calories.
In other words, this eating plan improves your metabolic rate while at the same time, reduces your food intake, which leads to weight loss.
How much weight can you lose with Intermittent Fasting?
The speed and the amount of weight loss result always depend on your current weight. This is because the energy transfer rate from the fat stores is depending on the amount of fat your body has.
On the other hand, when it comes to the amount of weight loss, the fastest and safest weight loss rate is approximately 1-3 lbs. a week. This is something that should not be rushed.
The amount of weight you lose is usually determined by how frequent and long you do you it, what you eat, among other factors.
While it would be nice to lose this much of body weight, the process itself is what makes it even more interesting. This means you no longer have to deprive yourself of eating food you love like what most forms of diet would make you do.
How much weight can you lose with intermittent fasting? Well, it depends on you and your fat mass. Intermittent fasting is drastically different from eating patterns that promise weight loss. But then again, the idea before intermittent fasting is not solely focused on weight loss, but in fact on making our body healthier. Using it for weight loss, however, should not be harmful.
Hopefully, this article answers one of the common questions as to how much weight can you lose weight intermittent fasting. And to close this article, I want to remind you that a better way to lose weight is to not only depend on your diet. Incorporating your diet with exercise will make you reap its maximum benefits.