Intermittent fasting diet benefits how does it work to lose weight

    

Intermittent fasting diet benefits, how does it work for the beginner to lose weight?

How do you do intermittent fasting?

How long does it take for intermittent fasting to work?What can I drink during intermittent fasting?

How much weight can you lose in a month with intermittent fasting?

You will find the best answers for your questions about intermittent fasting in this article, as this term became very popular, if you want to get fit and lose weight, you have to exert more effort and make the best plan even if you are a beginner still you can lose weight and keep your health well.

God created us, and food was not available to us, as primitive man was looking for the necessary food for him and hunted his own food, so for this he found fasting, which means that you eat a specific time when you feel hungry only and stop eating for a certain period, and our ancestors used to go out hunting During this mission, they burned a lot of calories until they found the prey or the right food, and this was making them healthy, and for this also the diseases that we see did not exist these days .

Nowadays, there is ease in obtaining food, for example, while you sit in your house, you can go to your refrigerator at any time during the twenty-four hours and takeout food and eat, and this is why diseases spread because you do not make the same effort that our grandparents used to make, and this is because you did not burn any calories And no effort was made.

The key is "to make yourself feel hungry"

Intermittent fasting eating pattern :

The most important point on this topic is your eating pattern.

There are those who eat greedily as they like and there are those who endure hunger for two full days and then eat again greedily until they get sick, and both methods are harmful to your health.

There is a middle way between them, which is intermittent fasting, as it is a compromise between them, so you will not eat all the time and you will not deprive yourself of food for long periods at the same time.

Benefits and effects of fasting for periods:

1. Brain function improves, focus increases, mitochondria (energy houses) improve themselves, mental illnesses are reduced by 30% to 40%.
2. Reduced heart rate or atherosclerosis and reduced blood pressure.
3. The rate of burning of fat increases and the rate of secretion of the hormone Leptin is regularized. For example, when Muslims fast on the third day of their fasting, they do not feel hungry as on the first day, because this hormone is secreted regularly.
4. Inflammation decreases in the body and immune diseases improve.
5. The liver function improves and it becomes more sensitive to insulin, the less insulin percentage makes it work efficiently and also the percentage of liver fat decreases.
6. Detox increases in the body and the activity of immune cells increases.

All that just because you banned eating for a little while a day.

The correct period of intermittent fasting :

The minimum period is 12 hours and the maximum duration is 3 days, it should not be less than or more than this period.

You can practice this fast with ease, as you sleep 8 hours a day, the normal rate for any person, so you can increase it only 4 hours when you wake up, and by this you will have fasted 12 hours, the shortest period of this fasting, and this is in the event that you do not suffer from any diseases.

As for if you suffer from other diseases, you can eat from 10 to 8 hours only and fast for the rest of the day, but you can drink some drinks that I will mention in the rest of the article.

 And with this, I was telling my body to clean itself, as the blood no longer goes to the stomach only, as before. When you eat, blood goes to the stomach to help it digest food, but in the state of fasting it goes to other places in the body to perform its functions efficiently, as it is the brain, liver, and heart Muscles and spinal cord.

Intermittent fasting involves three main stages :

First Ketosis :

The body switches from glucose burning to burning fat, which is similar to the ketogenic diet, but only half of the day.

Second lipolysis : 

meaning fat burning aiming for weight loss.

Third Autophagy :

which means that the body cleans itself by itself, so the body eats the cells that are harmful or that do not perform their functions efficiently, or dead cells and thus cells are regenerated.

The mechanism of intermittent fasting:

First, Burning fats :

When you fast, you do not enter the body with any external calories, so the blood goes to the liver, for example, and the remaining glycogen is taken from it as a result of yesterday's food for a period of 10 to 12 hours of fasting until the glycogen in the liver ends and then when the body needs other calories, here it occurs The transformation process causes the body to burn body fat instead of what it used to burn glucose in the past, which is very harmful and prevents you from burning body fat  which will help you reach you goal of weight loss.

Second, Increase the growth hormone :

When you do intermittent fasting, especially when you wake up and not eating, the growth hormone increases in your body by 2000% increase in order to protect the muscles from erosion and so that the body does not consume them to obtain calories.

Bodybuilders, instead of taking growth hormone, can do intermittent fasting, so the growth hormone will naturally increase.

Third, the body's immunity becomes stronger :

 During intermittent fasting, the percentage of beta Hydroxy butyrate increases, and it is scientifically proven that if this hormone increases, inflammation decreases by 40%, and this hormone lives on the infant for the first three days of his birth, and the body's immunity becomes stronger because you have stopped sugar and Starches.

Fourth, cells will regenerate and break down harmful cells :

As a result of the increase in Autophagy, cells will regenerate and break down cells that do not perform their function efficiently, or harmful cells such as cancer cells. Also, dead cells are eliminated, and here the cells become renewed and active, and this approach helped to increase their life.

That’s how it works , at the end it burns the body fat and that’s your goal.

In one of the experiments, two groups of mice were made and were fed the same food in the same quantity, but the first group was fed in an hour only and the second group let them eat over a 24-hour period and the result was that the first group lived longer than the second group and had better health And its vital organs are working more efficiently than the second group.

But for us as humans, if I follow the same bad habits, there will be no good result. For example, it is not correct that I do intermittent fasting and when the time comes for me to eat my meals, these meals are made of sugars, starches and chocolate; for example, in the end we are not mice.

The guide to get the most benefit of intermittent fasting:

First: do intermittent fasting more than once a week.

Second: Every week, choose a day and make it fast for 24 hours.

Third: just walk or do a light swim and do not do high-effort exercises:

This of course during the fasting period to double the amount of fat that is burned because insulin when you are fasting has a low level in the blood, this increases the speed of burning, unlike if the insulin is high in the blood as a result of eating This makes fat burning very slow.

Fourth: Drinking coffee and green tea :

This increases the burn rate, especially if you eat them while fasting. These drinks without sugar do not spoil your fast, and water of course can be drunk during the fasting period.

Beverages that do not break your intermittent fasting:

1. Water.
2. Coffee.
3. Green tea.
4. Cinnamon.
5. Ginger.
6. Regular tea.
7. Chemical vitamins.
8. Ginseng.
9. Licorice powder.

All of these drinks should be without sugar, not even low-calorie sugar, and of course, milk and soda drinks spoil the fast, so avoid them they are restricted drinks.

In the end, I hope you have benefited from the intermittent fasting article and I hope that you will and share the article with your friends for a positive better life (PBL) and with whom you love, it may help other people, and I will soon share with you an article on the keto diet.

.Positive Articles for better life (PBL)