Intermittent Fasting For Beginners: Health Benefits, and Diet Plan

Intermittent Fasting For Beginners: Health Benefits, and Diet Plan

Intermittent Fasting For Weight Loss

Are you interested in knowing how to begin intermittent fasting for weight loss?

Checkout this simple and easy to follow beginner’s guide!

Haven’t you always told that skipping meals is bad for your health?

But the phrasing is not the same anymore! With a planned way of fasting, you can lose weight easily.

Here’s Intermittent Fasting for you.

The all-new diet plan is trending in the weight loss industry. Consequently, people are using it to lose weight, improve health and ease up their lifestyle.

Many studies have found Intermittent Fasting Diet Plan’s dominant effects on your body and brain which might increase your life too.

So, here we are sharing the Intermittent Fasting Beginners Guide to help you out with the diet plan.

Firstly, we would know…

 

What Is Intermittent Fasting Diet?

Actually, it’s not a diet, but rather a dieting pattern.

Basically, the diet plan comprises of eating routine that cycles between pre-planned days of fasting and eating.

However, the plan doesn’t specify out your meals rather it focuses on when to eat. It is not one of the conventional diets but a more accurate eating pattern.

The diet plan involves fasting and then feasting days, making it currently very popular in the health and fitness community. Intermittent Fasting comprises of a specific window of day to consume food and a larger window of time in which you are not allowed to.

Fasting from time to time is more natural than excluding meals 3-4 times a day.

Do you know “Intermittent Fasting has various types?

Check it out in the next section!

 

Different Methods Of Intermittent Fasting For Weight Loss

Several methods of intermittent diet are out there. All of which are comprised of splitting days of the week into eating and fasting period.

Throughout your fasting period either you can have meals with light calorie or nothing at all!

Here are the most popular intermittent diet methods:

#1: Intermittent Fasting 16/8 method

The method is also termed as Leangains Protocol. It implicates skipping breakfast and confining your daily eating phase to 8 hours, such as 1–9 p.m. So, you could fast up to rest 16 hours in between.

#2: Eat-Stop-Eat

This Intermittent diet routine included fasting for 24 hours, once or twice in a week. In simpler words, you won’t be eating from dinner one day until dinner the next day.

#3: The 5:2 diets

With this diet routine, you are allowed to the consumer only 500-600 calories on two non-consecutive days a week. Though, you can eat as usual on the rest 5 days.

These specified methods reduce your calorie intake on a weekly basis and consequence in weight loss. However, this can only be achieved only when you don’t compensate for the reduced calorie by having more meal in the eating periods.

Well! The simplest, most sustainable and easiest is the 16/8 methods. It is also most popular among people who seek for the easier way to weight loss.

Nevertheless, does the diet plan even work for dropping pounds?

Find out in our next section…

 

Can Intermittent Fasting Help You Lose Weight?

The major reason people switch up to Intermittent Fasting Diet Plan is for Weight Loss. However, does it really make you lose weight?

The diet plan makes you eat less which can eventually lead to an automatic reduction in your calorie intake.

The fasting process alters the way by which your body attains energy, according to nutritionist Smith.

The intermittent dieting takes your body into starvation mode. Eventually, when it runs out of carbs source for energy, it starts burning the stored fats. Hence, your body is into ketosis where your fat burning rates elevates.

Ultimately, the routine helps you to lose weight and provide additional benefits.

  • Improved body structure
  • Better lipid profiles, which can help decrease the danger of heart disease
  • Enhanced insulin sensitivity, which can lessen the risk of diabetes

Besides these, there are various specific advantages of the diet plan that improves your several body functions. Eventually, this leads you to optimum health.

 

7 Benefits Of Intermittent Fasting

Intermittent Fasting Benefits

Several studies have been conducted on the effects of Intermittent Fasting in both animals and humans.

The Intermittent Fasting Research concluded its compelling benefits for weight loss and health of body and brain. Further, it might even help you live longer.

Here, we have mentioned the foremost health advantages of Intermittent Fasting:

#1: Weight Loss

As mentioned earlier, Intermittent Fasting can help you lose weight and belly fat. You would be aided with this without having intentionally restricting calories.

#2: Insulin Resistance

The intermittent dieting can descend insulin resistance and lowers the blood sugar level by 3-6%. Moreover, it fastens insulin levels by 20-31 %, which can protect you against type 2 diabetes.

#3: Inflammation

Some research also found a visible reduction in signs of inflammation. This can play a huge role in many chronic diseases.

#4: Heart Health

The fasting is also helpful in maintaining good cardiac health. It diminishes “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance like risk factors for cardiac disease.

#5: Cancer

Several studies on animals concluded Intermittent Fasting as an efficient way to prevent the risk of cancer.

#6: Brain health

The diet pattern is found to increase BDNF (a brain Hormone) which may assist in the growth of new nerve cell. Studies have found its effect on Alzheimer.

#7: Anti-aging

The Intermittent Fasting resulted in the extended lifespan of rats. Various studies showed that the diet plan increased rat’s life 36-83% longer.

Aren’t the Benefits of Intermittent Fasting amazing? You can too try the diet to bring a change into your lifestyle. 

 

Makes Your Healthy Lifestyle Simpler

Woman eating salad

Healthy eating is quite simple but extremely hard to manage!

The major obstacles in this concern are the requirement of planning and cooking healthy meals. Lastly, because of which you end giving up.

However, Intermittent Fasting is easier, as you don’t require to plan, cook or clean up after many meals as before.

This is making the diet plan very popular among the life-hacking crowd. As it doesn’t only lose weight and attains you a healthy way of living but makes your life simpler at the same time.

For this reason, the fasting diet is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.

 

Who Shouldn’t Go For Intermittent Fasting?

Intermittent Fasting can help you attain a healthy lifestyle and specific weight loss. However, in certain circumstance, the diet plan can put followers in worse condition.

Here’s a list of people who shouldn’t try the diet pattern, if you

  • Have Eating disorders like binge eating, food obsession, misuse of laxatives and extreme food restriction.
  • Are Pregnant or breast-feeding women should not attempt Intermittent Fasting as it can be bad for your children.
  • Are Diabetic, have cancer or a weak immune system then avoid the diet plan.

If you fall in any of the above categories, don’t go for the fasting diet.

However, if you aren’t in these groups, you can switch to Intermittent Fasting but there are some side effect and precaution to take?

 

Intermittent Fasting Side Effects

Neither every diet plan is for everyone nor would it provide with the same advantages to each. The condition is parallel in the situation of this trending diet plan.

Intermittent Fasting has certain side effects too. We have mentioned some, have a look!

  • Hunger
  • Weakness
  • Low concentration and focus
  • Reduced brain function

Although, the effects are temporary, as your body takes time to adapt to the new eating schedule. Besides that, there are a few conditions where you need to choose the diet plan cautiously.

Precautions

In a few medical conditions, it is advised to consult your doctor before you go for the Intermittent Fasting.

If you fall in the following category, avoid the intermittent diet plan.

  • Diabetic
  • Blood sugar regulation problem
  • Low blood pressure
  • On medication
  • Underweight
  • Eating disorders
  • Have amenorrhea

In short, one can conclude that the diet plan has an outstanding result. However, the dieting plan can only be implicated when you are healthy and well-nourished overall.

Want to switch to the popular fasting diet plan? In the next part, we have given Intermittent Fasting Diet Chart for a week.

 

Getting Started With Intermittent Diet Plan

Intermittent Diet Plan

There’s no big deal to start with the Intermittent Fasting diet. First thing you need to do is- chose the best possible Intermittent Fasting method that you can follow.

The most popular one is 16/8. Here, we have shared a week plan of the trending eating pattern.

Day 1

  • Breakfast: Hummus Breakfast Bowl
  • Lunch: Oven-Crisp Fish Tacos
  • Dinner: Broccoli and Chicken Stir Fry
  • Snack: Dark Chocolate (recommended two squares)

 

Day 2

  • Breakfast: Baked Eggs Spinach Parmesan
  • Lunch: Asparagus Foil Pack and Baked Lemon Salmon
  • Dinner: Turkey Burrito Skillet
  • Snack: Boiled egg

 

Day 3

  • Breakfast: Ham and Egg Breakfast Cups
  • Lunch: Wild Cod with Moroccan Couscous
  • Dinner: Savory Lemon on White Fish Fillets
  • Snack: Almonds (recommended 12-14)

 

Day 4

  • Breakfast: 4-Ingredient Protein Pancakes
  • Lunch: Turkey Skillet and Sweet Potato
  • Dinner: Honey and Garlic Shrimp Stir Fry
  • Snack: Two stalks of celery with peanut butter

 

Day 5

  • Breakfast: Sweet Potato Breakfast Hash
  • Lunch: Cucumber Quinoa Salad along with Olives, Ground Turkey, Feta
  • Dinner: Skinny Turkey Meatloaf
  • Snack: Two cups of chopped carrots and celery

 

Day 6

  • Breakfast: Creamy Green Smoothie with a Mint
  • Lunch: Shrimp Salad and Spicy Black Bean
  • Dinner: Turkey Sausage with Onions and Pepper
  • Snack: tomatoes and Avocado

 

Day 7

  • Breakfast: No-Bake Raisin Oatmeal Energy Bites
  • Lunch: Vegetable Spring Rolls and Baked Chicken
  • Dinner: Kale, Skinny Salmon, and Cashew Bowl
  • Snack: 1-cup fresh strawberries

Well, this is a week diet chart of Intermittent Fasting can that you take up to initiate your weight loss. Want to hear what we have to say finally about the diet plan?

Jump to the conclusion part!

 

Should You Switch To Intermittent Fasting For Weight Loss?

Fasting Guide

Yes, for sure!

If you don’t fall in any of the categories who are advised to avoid the diet plan, just go with it. The eating pattern won’t help you only lose weight but acquire a healthy lifestyle.

Intermittent Fasting is not something that you require to do. However, if you want to make strategic changes in your life to improve your health, this is it.

If you don’t like the idea of fasting, simply ignore the diet plan and go with your usual diet. As this is not a short-term choice, as for a remarkable result you need to stick with the plan for a long run.

Intermittent Fasting has been great for people. They have lost weight and are living a healthy and happy life.

Going for Intermittent Fasting?

Don’t forget to share your experience with the amazing diet plan. Also, add your valuable opinion in the comment section below.

We are waiting to hear your views about the intermittent diet!

 

 

Erica Clark
Erica Clark is an award-winning dietician, having worked at many NHS trusts across London and South East. She is passionate about the Nation’s health and enhancing lives through good nutrition. She thus writes blogs on weight loss & Healthy Diet. According to her, dieting does not work in weight loss, but making a commitment to change your life for the long haul leads to weight loss. Get Me on Social Channels:  Twitter Google+ LinkedIn

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