Intermittent Fasting For Weight Loss
Intermittent Fasting for weight loss, or IF for short is one of the most under-utilized approaches to effective and healthy lifestyles. In short, intermittent fasting is switching between fasting and eating over the course of a 24 hour period. You don’t eat for a certain period of time that suits you.
In the times you’re allowed to eat, you are able to fit in the normal amount of food. It’s just eating in a smaller time frame.
My Action Project have designed programs around the most effective 16:8 split. This means you fast for 16 hours and eat your MAP designed Intermittent Fasting Weight Loss Plan in the remaining 8 hours.
You could choose to fast during:
- 9am to 5pm
- 10am to 6pm
- 12pm to 8pm
4 Big Benefits of Intermittent Fasting for Weight Loss (IF)
There are a massive amount of benefits to intermittent fasting and I feel the health benefits are just the tip of the ice burg. Lets start with 5 Big Benefits of Intermittent Fasting.
1) Improved Cognition
The brain actually performs at it’s optimal level during fasting stages. All facets of the brain from learning, processing information at speed, memory, enhancing the senses and alertness are all brain-benefits from fasting.
2) Switching To A Fat Burning Machine – that means Weight Loss.
Intermittent fasting also has a powerful physiological response and it affects your organs and switches your body into a fat-chomping-machine…that’s code for using fat for energy. When your body goes into a fasting state, about the 12 hour mark, there is a metabolic switch if you like, that gets activated whereas your liver glycogen stores are depleted and your body switches from fat storage to mobilization of fat for energy*
Some of our research has seen that men who follow and 16:8 Intermittent Fasting time frame had a significant decrease in overall fat during a MAP 30 day program.
3) Disease Prevention
We’ve seen countless of papers which indicate that fasting for weight loss not only helps lose weight, but it could be a strong contender to help prevent degenerative disease. Also, IF, can help reduce fasting glucose by up to 6% with those people pre-disposed to diabetes and has shown benefits to slow down neuro-degenerative diseases.
Fasting for weight loss can help with lowering cholesterol, decreasing blood pressure and places less stress on the heart. Time to skip out on the 10am snack?
4) Extend Your Life
We all want that to happen right? Intermittent Fasting not only is the best approach for weight loss but it could also help you live longer. Studies have suggested that it has helped animals live longer and in recent studies, lab mice had an increased life span when IF was introduced on a regular basis.
Human studies are limited around IF but the potential benefits certainly outweigh the negatives – in fact, we can’t see any negatives aside from the ocassional hunger pang…and lets face it, if intermittent fasting was to extend your life by an extra 5 to 7 years…then lets face it, I love hunger pangs.
Final Thoughts To Why You Should Fast For Weight Loss.
There are countless of scientific studies which suggest the IF has great health benefits. but lets face it, if you’re reading this. You more than likely wish to lose weight and there are hundreds of individual results where people have use intermittent fasting for weight loss. The reason behind this is? It’s easy, it works and you still get to eat all your food, just in a time-controlled environment.
IF is way easier to stick to that traditional methods of calorie restriction diet programs – those programs have a short term result. When your diet finishes, you tend to revert back to your old eating habits.
Where as with Intermittent Fasting, you can switch between the 16:8 to 5:2 and choose your healthy lifestyle foods in between your food-window.
16:2: Fast for 16 hours and eat within the window of 8 hours each day
5:2: The more challenging. Fast for 24 hours, 2 days a week (Tuesday and Friday) then 16:8 on the other days. More on the different types of fasting and the best approach on our weight loss meal plan and self love blogs