#intermittentfastingforbeginners

Key Takeaways 24-hour fasting can provide various health benefits, including weight loss, blood sugar control, and protection against conditions like cancer and neurodegenerative disorders. The body transitions from using glucose as its primary energy source to utilizing fat during a 24-hour fast. Intermittent fasting, including 24-hour fasts, may help reduce the risk of type 2 diabetes and metabolic syndrome. Fasting can also lower inflammation levels, improve heart health, and boost brain function. Maintaining proper hydration and safely breaking the fast is crucial for a successful 24-hour fasting experience.

Is Intermittent Fasting Healthy For Women? Part IV 🔥🔥🔥🔥 Where most women go wrong and may see negative effects is: They’re inconsistent with their fasting and eating windows: if you’re going to use a 16:8 window, stick with it. If you’re going to use a 20:4 window stick with it. Gradually increase your fasting window over time, too. Don’t go from eating 5-6 meals a day to fasting for 20 hours — your body and your mentality needs to adjust. 
 They don’t feed their body the right nutrients: fasting for a longer period of time than you’re used to (we fast when we are sleeping) isn’t a free pass to eat whatever junk you want when it’s time for a meal. Intermittent fasting is best used in conjunction with a healthy keto diet, which only furthers the effects of training the body to burn fat for fuel.
 They don’t add supplements: it’s important to give yourself high-quality nutrients and nutrient-dense foods after a fast because the body is primed to absorb them completely. 
 They expect overnight changes: your body needs to adapt to using it’s fat stores for energy, and doing intermittent fasting for 1-2 days is not enough to see real results. If you constantly hop in and out of different diets and doing IF and not, you could be doing more damage to your systems.
 That being said, if you’re a woman who has been trying to lose weight using 5-6 meals per day, and were eating healthy, intermittent fasting may be for you. Eating regularly constantly spikes insulin levels, and insulin is one of the major fat storing hormones. #intermittentfasting #intermittentfastingresults #intermittentfasting16hours #intermittentfastingdiet #intermittentfastingforbeginners #intermittentfasting20hours #intermittentfastingforthewin #intermittentfastingforwomenover45 #intermittentfastingmistakes #whereyougowrong #howtodofasting #fastingtips https://www.instagram.com/p/B5ugOy2A-8X/?igshid=zd14s2asxba8

(my not so short, sweet, real and raw version of Why Intermittent Fasting?)

Is intermittent fasting the best fat loss diet to lose weight and gain muscle? Find out what the RESEARCH & STUDIES say about whether it's healthy, good, or bad for you. This a great guide for beginners interest in trying IF for weight loss and muscle gain. 🔥 FREE 6 Week Challenge: Fat Loss Calculator: Intermittent fasting is one of the most popular diets today. It is followed by athletes, CEO’s and Youtube fitness celebrities alike. But is it really as effective as its proponents say it is, or is it just another overhyped diet? To find out, we have to take a look at the science behind intermittent fasting. First, what exactly is intermittent fasting? Intermittent fasting is a diet that is based around restricting your eating time instead of restricting your food intake. Therefore, it isn’t really a diet at all, but more of an eating pattern. The most popular method of intermittent fasting is called the 16:8 method. It includes skipping breakfast and eating lunch and dinner. For example, if you eat lunch at 1PM and dinner at 7PM, you have created an 18-hour fasting window between the two meals. Other methods include the 5:2 method, which recommends fasting for two days a week, and the eat-stop-eat diet, which calls for one to two fasting days per week, where you stop eating from one meal until the same meal next day. For example, you would eat lunch on Friday and then fast until lunch on Saturday. This gives you the benefits of a 24-hour fast while still being able to eat every day. The commonly heard advantages of this type of diet include that it is easier to lose fat with it, that you can retain muscle easier and that it is easier to stick with compared to other, more commonly used diets. While there are also a host of other benefits, like cancer prevention and cancer treatment (1,2,3), increased lifespan (4,5), preventing certain neurological diseases like Alzheimer’s disease (6), lower risk of type 2 diabetes (7) and more, we’re only going to focus on intermittent fasting as it relates to losing fat and building muscle. From an uninformed viewpoint, intermittent fasting may resemble a simple calorie restriction diet - after all, it’s just like skipping breakfast. However, fasting does have additional benefits compared to other diets. Besides the natural reduction in calorie intake due to fewer meals, fasting also results in a progressive increase in mean growth hormone pulse frequency and pulse amplitude (8). That means that the levels of growth hormone in your blood can reach as high as five times the normal numbers, without the adverse effects that come with taking the synthesised version. Fasting also decreases insulin levels (9), which leads to the body burning more body fat for fuel, something that is highly desirable for people who are looking to lose weight. Considering that our body fat evolved mainly for surviving through periods of famine, It would make sense for the body to try and and burn it to preserve as much hard-earned muscle mass as possible. In addition, periods of fasting alter the function of some hormones in our body. It increases release of a hormone called norepinephrine or noradrenaline, which is responsible for two relevant things: In brown adipose tissue, it creates an increase in calories burned to generate body heat, and in adipose tissue, more commonly known as fat cells, it causes an increase in lipolysis, which is conversion of fat to substances that can be used directly as energy sources by muscles and other tissues. Combined with decreased insulin and increased growth hormone, fasting actually increases your metabolic rate by 3.6-14% in the short term (10, 11). In essence, this is why intermittent fasting works so well: it approaches the problem of losing weight from two direction by both reducing calories and increasing energy expenditure. Then what about about muscle mass? Won’t I lose some because of fasting? Many people believe that fasting for a period of time will cause them to lose muscle, but studies have shown that muscle loss is comparable with diets based solely on calorie restriction and that fasting causes no adverse effects (12). If you combine your diet with resistance training, there is no fear of losing too much muscle (13). Another common fear is that the body will go into “starvation mode” and start storing more calories as fat. However, that doesn’t occur until after 60 hours of fasting, much longer than any protocol mentioned here, and even then by a mere 8 percent (14). And now comes the final question: is intermittent fasting any better for sustained, long term fat loss compared to other studies? The science on this is still inconclusive: some studies show that IF is better, more research is needed. source Read the full article