Intermittent Fasting for Healthy Weight Loss

The best diet for you is the one that works for you!

There are 1000´s of diets on the market, and I am amazed by the variety, the “perceived” sustainability, and longevity that most of them claim. Everyone wants to receive the optimum diet plan and to be told that it will work for them no matter what. But that´s not the case. One size does not fit all. I receive so many questions asking which diet is the best, whether it be Intermittent Fasting, Low-Carb, Keto, Paleo, The Mediterranean etc. So which one is suitable for me I hear you say? Well, as I said, one size does not fit all and my recommendation to you is to find one you like, you respond well to and one that you can sustain because if it´s not sustainable, you will not get your desired weight loss results.

Get healthy to lose weight, don´t lose weight to get healthy!

Think about that for a moment. Most of the time, we tend to focus on losing weight but if we concentrate on getting healthy FIRST our bodies adjust accordingly and healthy weight loss will follow.

DIET – A world-wide recognized word!

Throughout my years and experience working as a Coach in the fitness & wellness industry, I have concluded that making relevant lifestyle changes, monitoring calorie intake and managing stress levels is essential when trying to lose or maintain one’s weight. After all, successful weight loss is all about longevity right? It´s not about getting a summer body just for a season or starting a new weight loss regime on New Year´s Day and giving up after 3 weeks. It´s about making the necessary lifestyle changes that are implemented EVERY DAY of our lives so that we can enjoy our body and the way we look and feel day in and day out.

Typical lifestyle changes could be:

• Clean eating – eating foods in their natural state
• Incorporate Intermittent Fasting
• Reduce sugar intake – sugar is the silent killer!
• Adjust your calorie intake to your BMR – Basel Metabolic rate (the number of calories your body needs to survive per day)
• Add daily exercise
• Climbing the stairs instead of using the elevator
• Eat before 7 pm
• Going Low-Carb and cutting down on starchy foodstuff that increases more insulin release (e.g., potatoes, rice, pasta, pizza, white bread)
• Reduce empty calories such as alcohol
• Reduce Fat
• Manage stress
• Get enough sleep

These are just a few examples of what could change so much in your body and help you to lose weight naturally – no dieting.

My Intermittent Fasting Journey

FREE EBOOK BELOW: Get Healthy – Get Lean with Intermittent Fasting

Intermittent Fasting – my favorite regime because it´s free, researched and sustainable.Intermittent Fasting has become a leading fitness, health and weight loss trend in the last years. It´s an eating regime that switches between eating (fed state) and fasting. I am glad to say that it is NOT a diet; instead, an eating pattern fuelled by eating habits and lifestyle changes.

Benefits of Fasting

• Weight Loss
• Repair and regeneration
• Detoxification
• Improves the Immune System
• May prevent illness
• Improves insulin sensitivity
• Increases Growth Hormone levels
• Aids Stress
• May maintain Lean Muscle Mass

Variants of Intermittent Fasting examples:

There are different timing methods used such as:

• 16:8 – Fast for 16 hours and eat in an 8-hour time frame
• 18:6 – Fast for 18 hours and eat in a 6-hour time frame
• 12:12 -Fast for 12 hours and eat in a 12-hour time frame
• 14:10- Fast for 14 hours and eat in a 1o hour time frame
• 5:2 Fast for 2 days and eat normally for 5 days
• 24:1 Fast for 24 hours 1 x per week
• Eat & Fast on alternate days

Skipping breakfast is the favored part of the program. So if you are a breakfast person, this may be challenging, but give it a try and persevere as the body adapts pretty quickly. Also, remember that breakfast is the first meal of the day which could be eaten at any time. One can break a fast at midday! (break-fast).

My Results

I have had success with the 16:8 method because it fits into my lifestyle. I eat my first meal at midday and feast in a time frame of 8 hours (till 8 pm). Then I leave a gap of 16 hours which are my fasting hours (including sleep). During this time, my body gets the chance to burn fat efficiently and for longer. It takes 6-8 hours to digest after eating; then the body kicks into the fat stores for its energy due to the depleted glucose levels. I coupled this with clean eating which means getting rid of the crap and eating foods in their natural state. I reduced alcohol, sugars, processed foods, and anything that “I knew” would not do my body any justice by eating it!

Download your FREE  Eat Clean – Get Lean foods list.

I find Intermittent Fasting to be extremely effective, and I have indeed lost a few kilos doing it. But, it´s not for everyone. My first few days were challenging as I had hunger pangs around 11am, but I adapted to this pretty quickly. Clean eating was always easy for me, so I kept this up during the regime.

During my 5-week Intermittent Fasting journey, I lost 5 kilos which is a healthy weight loss of 1 kilo per week. I felt more energized, I didn´t think about what I was eating nor about what I was going to eat next. I slept better and noticed that I was more alert. See my results and Intermittent Fasting journey video below.

My Intermittent Fasting Results – 5 Week Journey

Click here if the video is not visible

Keeps Insulin levels low

Intermittent Fasting is sometimes (but not a necessity to reap the full benefits) coupled with eating low glycemic foods so that one reaches a state of ketosis (yes the Keto plan). Avoiding foods that raise insulin levels, such as starchy veggies, bread, pasta, rice, sweets, will help to keep insulin low and assist in reaching a state of ketosis. Ketosis means that the body is breaking down fat for energy and predominantly uses this form of fuel due to depleted glycogen. Intermittent Fasting helps our body to deplete glycogen stores and tap into the fat stores at a faster rate. Fat-Burning occurs mainly when insulin levels are low. Our body also burns fat when we sleep. Eating high carbs, especially in the evening will hinder the fat-burning process causing the body to use the energy from the food we eat and also from glycogen stores.

While insulin is in the way, fat will not come out to play!

BUT, not everyone adopts the Keto part of the feast. However, fasting alone has some excellent health benefits, and it´s been used for years for medicinal & spiritual purposes.

Calories do count!

Intermittent Fasting is easy to implement as one is not necessarily changing what one eats, one changes when one eats. However, remember that reducing calories (within reason and corresponding to BMR – Basal Metabolic Rate – the amount of calories the body needs to function daily) should be a part of a weight-loss/fat loss program. If you eat more calories than your daily requirements, your body will store them for later making it challenging for you to lose weight.

FREE EBOOK: Get Healthy-Get Lean with Intermittent Fasting

If you would like to know more about Intermittent Fasting and how to get started please download my free ebook “Get Healthy, Get Lean with Intermittent Fasting.

 

My Recommendation:

A diet should consist of fats, carbohydrates, and proteins in healthy balance and moderation. However, it´s important for you to find the right program that suits YOU. You will have to go through some trial and error to find something that you are comfortable with and that you can sustain. Most eating regimes do work when done correctly, but if done incorrectly they can have detrimental effects on the body.

The bottom line is this: Get healthy to lose weight, don´t lose weight to get healthy!

Consider eating more plant-based products (they are full of vitamins, minerals, phytonutrients and are healthy carb choices). Reduce processed and junk foods, empty calories, hydrate accordingly, manage stress, get more sleep and control those insulin spiking foods. Perhaps incorporate Intermittent Fasting (maybe now and again, if not possible on a daily basis) so that the body can heal and regenerate itself naturally. Remember that Intermittent Fasting is not for everyone, but neither are other diets such as Keto, Paleo or Low-Carb :-). Speak to your doctor before you embark on ANY new eating regime as well as any other diet programme!

IMPORTANT

Intermittent Fasting is not suitable for pregnant or nursing women, or children under the age of 18, Check with your doctor before you start, especially if you have medical conditions, ailments or disease.

DISCLAIMER

The information in this blog is for educational purposes only and does not replace any advice given by a medical practitioner or nutritional therapist.

You must consult your doctor before embarking on any diet or exercise program detailed on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Your doctor knows what is right for you.

The above mentioned eating regimes do not serve as a cure or prevention for any illness, disease or medical problems. SEE DISCLAIMER 

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