If you would want to start dieting to keep yourself health and more fit, it’s not too late but you have to start immediately, especially if you also want healthy joints.
But wait! Fasting is not just about not eating. There is more to it than that. Here are different facts and myths about intermittent fasting you should know about.
The usual connotation or common understanding of fasting relates to religious traditions. Fasting involves not eating for the sake of religious sacrifice. It started with catholic traditions during the season of lent wherein its members are required to fast during certain days as a sign of their sacrifice. Throughout the centuries, the practice of fasting has evolved from its religious roots and has been used for health reasons.
There are also so many unheard of facts about fasting and what it does to your bodies. Do not just jump into the bandwagon of fasting without actually knowing the risks, myths, truths and benefits about it. There are some more interesting facts about it.
First off, here are some myths…
1. Skipping breakfast will make you fat.We have heard left and right from our parents never to skip breakfast. Why? Because it is believed that it is the most important meal of the day. But research shows that there really is not difference between a person who skips breakfast and the person who eats breakfast when it comes to who lost more weight.
2. Metabolism is boosted by small frequent meals. It is also believed that if you eat small frequent meals, your metabolism is better as compared to a regular diet. This is not necessarily true because what makes you fat is the number of calories that you consume in each day.
3. Intermittent fasting will make you lose muscle mass.It actually is the opposite. By intermittent fasting you can actually lose weight but at the same time maintain muscle mass. That means your overall body physic will be much healthier.
4. Intermittent fasting makes you overeat.Although you will have cravings because of the fast, it is still totally up to you if you want to overeat or not.
5. Fasting is bad for your health. This is true only if you do not know how to fast properly. There are different types of intermittent fasting which will be suitable for your lifestyle. Here are some of them.
1. 16/8 Fasting
Best for: Those who are dedicated to lose body fat and build muscle
How to Do it: Fast for 16 hours then feed for the remaining 8 hours. Consume no calories during the fasting period. Coffee is permitted along the fast period including other sugar free drinks. It is best started during the night that means you break the fast 6 hours after waking up. You can practically eat whenever you want during your feeding period but there should be strict and specific guidelines on what to eat.
2. Eat Stop Eat
Best for: Those who already have a healthy eating habit that wants to push their limits further
How to Do it: Fast for 1 whole day once or twice a week. During the fast period, you cannot take in any food but you are allowed to drink calorie and sugar free beverages. After the 24 hour fast. You can go back to eating normally. As the proponent Brad Pilon would say “eat like you did not fast”. This intermittent fasting method will reduce the overall calorie intake without limiting what you have already been eating. 24 hours of fast seems to be a long time for beginners. So to introduce yourself to this fasting, you can go 18 hours first, then 20 hours until your body has adjusted to the 24 hour fast.
3. One Meal Per Day Fasting
Best for: People who stick to a good routine
How to Do it: Fast for about 20 hours and then eat ONE LARGE MEAL every night. The success to this fasting method is what you eat. During the fast you do not totally starve yourself. You can eat a few servings of fruits or vegetables. You can drink fresh juice. According to this method, the one large meal at night helps the body produce hormones and burn fat during the day.
4. Alternate Day Fasting
Best for: Those who want to achieve a specific goal in losing weight
How to Do it: Eat very little for a day, then eat normal the next, then eat very little again on the third day. So, you will have low calorie days and normal calorie intake days. If you have a sport, or go to the gym, or do any physical activity that needs a lot of energy, do it on a normal feeding day and not on the fasting day. This is perfect if you really want to lose weight in a short amount of time. You can lose up to 30% of calorie intake per week. That’s translated to 2 ½ pounds of calorie per week.
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