Intermittent Fasting To Lose Weight – I Was Skeptical At First But It Actually Works
Fasting to lose weight has never been a method that I thought I would use to burn fat. I especially did not think that I would be endorsing it. After looking into Eat Stop Eat and reading some of the studies that proved intermittent fasting for weight loss to be healthy and effective, I decided to give it a shot for losing those infamous “last few pounds.”
Intermittent fasting is a bit different than the more traditional fasts that we are used to hearing or reading about. Instead of fasting for days at a time you only fast for 24 hours and then you eat a normal meal.
In reality you are only skipping two meals and any snacks in between.
I have found intermittent style fasting to be an easy way to “diet” without all of the restrictions that come with normal dieting techniques. The best part of all, is that you can actually get away with eating nachos, pizza, pasta and more (within reason) and still lose weight.
Reasons Fasting To Lose Weight Works
Here are just some of the reasons intermittent fasting for weight loss works. In fact, these are the topics for eight pages in the Eat Stop Eat book.
- Decreased Insulin Levels & Increased Insulin Sensitivity. When your insulin levels are high, you gain weight, or you are at least more prone to gain weight.
- Increased Lipolysis and Fat Burning. Lipolysis basically means break down of fat. In other words, your body uses fat as it’s energy.
- Increased Glucagon Levels. Glucagon is a hormone produced by the pancreas that opposes the action of insulin by stimulating the production of sugar.
- Increased Epinephrine and Norepinephrine levels. Epinephrine stimulates the breakdown of stored fat and of glycogen in active muscles to use as fuel.
- Increased Growth Hormone Levels. HGH (Human Growth Hormone) decreases the use of glucose and increases the use of fat used for fuel.
- Increased Weight Loss and Increased Fat Loss. Pretty self explanatory.
What I found to be the most interesting about this is that these are typically symptoms of working out. That means that during your fast, you body is reacting much like it would while you are working out except for a much longer period.
Checkout this quick video for more info on fasting and exercise.
Intermittent Fasting For Weight Loss – What To Expect?
An important thing to remember is that you should not overdue it. You are fasting to lose weight, you are not to starving yourself. The author, Brad Pilon, suggests fasting once or twice a week.
I like to work in one day a week using this technique. During this 24 hour fast you will be amazed at how easy it is, seriously. Not only is it easier than you would think, you realize that much of your eating is more habit driven than hunger driven.
When using intermittent fasting to lose weight, you can eat a much more lenient diet than you can on most traditional low calorie, low fat or low carb diets.
By fasting twice a week and then eating a normal size meal of 600-1,000 calories you will reduce your caloric intake by about 10-20%. You don’t want to pig out at the end of the day, but you are free to eat a “normal” meal.
Will I lose All Of My Hard Earned Muscle By Fasting?
You will not. I would, however recommend incorporating a few resistance training days into the week. These workouts can include weight training, resistance bands, body weight exercises and more.
In fact, whether you are fasting to lose weight or simply on a low calorie diet, you need to be doing some type of resistance training. By doing so you are telling your body that you need the muscle it has and not to burn it for energy, but rather to burn your fat.
Should You Fast All The Time?
In a word – NO.
Eat Stop Eat works within it’s designed parameters. Our bodies can handle these types of low calorie days once in a while, as in 1-2 times a week, without a negative affect on our metabolism. In fact, this type of fasting can actually boost your metabolism. To learn more, you can checkout Eat Stop Eat review and see the kind of results I’ve been able to get from it.
I am definitely not endorsing or encouraging any type of eating disorder. Fasting too much as a bad thing, intermittent fasting to lose weight 1-2 times a week is a good thing.