Intermittent Fasting for Weight Loss

The Definition of Intermittent Fasting

Intermittent fasting is simply the act of performing brief fasts to optimize your hormones for weight loss functions. There are many resulting occurrences. Insulin decreases, growth hormone (or HGH as in human growth hormone) aids in muscle gain, and noradrelaine breaks down fat into free fatty acids that are easier to burn. Metabolism is definitely boosted in the process. More metabolism means more burning means weight loss.

Eating More vs. Eating Less

You might be under the impression that, if you only eat for 8 hours a day, you will eat a lot once the fast breaks. However, that is not the case as the human stomach can only handle so much food at a time regardless of the extent of the hunger prior. You will be surprised at how moderately you will eat the first meal of the day. Thus, prepare your meals with this in consideration, which will help you not be tempted by more food in addition to cutting down on waste as much as possible.

Intermittent Fasting’s Rise to Popularity

This diet was arguably popularized by popular YouTube fitness celebrities, The Hodge Twins, comprised of Keith and Kevin Hodge. Furthermore, for thousands of years, Muslims have been fasting during their holy month of Ramadan. Their rendition of it involves fasting from sunrise to sundown, regardless of the time. For example, people in Oslo, Norway might break their fast very late, possibly at 9:30 PM sometimes. Thus, it is best to stick to a certain timeframe to maximize the benefits of this phenomenon.

The Hours Split

You can do an 8:8:8 hour split in which you eat for 8 hours, fast for 8 hours, and sleep for 8 hours. Sleep is a win-win situation has you both fast effortlessly while rejuvenating the body and mind.

The Sample Schedule

This is a simple sample schedule that you can follow if you sleep at 10:00 PM and wake up at 6:00 AM. It will help minimize hunger. You can adjust it according to your patterns:

From 6:00 AM to 10:00 AM, fast.
From 10:00 AM to 6:00 PM, eat.
From 6:00 PM to 10:00 PM, fast.
From 10:00 PM to 6:00 AM, sleep.
Wake up, rinse, and repeat.

 

This will also help you get your work done in the morning and have time in the evening to relax by going out, for example, all without needing to eat. When out with your friends who want to eat, you can opt for zero calorie options (and there are many). Water, tea, coffee, and other zero calorie drinks are allowed during fasting.

The Days Split

When it comes to days, the most recommended style is called the 4:3. It basically consists of fasting for 3 days out of the week. Then, the remaining 4 days consist of normal eating during which you can stop at 9:00 PM, sleep at 10:00 PM, fast the next day, and then break your fast 9:00 AM the day after.