We all want great bodies that would turn heads our way when we step into a hall or an event. Many would even go to any length to get into this kind of shape. Losing weight is one of the core missions of people who may look or feel out of shape. There are quite a several approaches people take to get into the best shapes of their lives. But can you lose weight by not eating? let’s take a trip through this and explore the possibilities.
Can you lose weight by not eating?
Yes, you can, using intermittent fasting! However, you should be aware of the fact that your body does not consume primarily muscle as it only does this during the initial phase of adaptation. It then begins to consume fat. This is simply a mechanism designed for survival which would have meant the end of our ancestors if they didn’t have it. You should also know that your body’s metabolism doesn’t slow down. Instead, your body becomes quite sharper and uses as many calories as required to maintain the right mental and physical state. If you are hungry, there is a need for you to think well, run well to be able to function optimally.
Technically, a half-starved man is at his best. You should know that your metabolism has a way of slowing down if you restrict the level of calories. This is because it is something that your body should be able to adapt to. When you restrict calories, your body becomes used to lower amounts of calories.
Understanding The Concept Of Intermittent Fasting
One of the most effective ways of losing weight by not eating is through the tool of intermittent fasting. It simply s a term that encompasses the different meal timing schedules which cycle between non-fasting and voluntary fasting. The three available methods of intermittent fasting include periodic fasting, alternate-day fasting, and daily time-restricted fasting. Intermittent fasting sometimes shares some similarities with a calorie-restricted diet.
A Few Ways You Can Do Intermittent Fasting
There are quite a several ways you can engage in intermittent fasting. Here are some solid ways you can adopt:
1. Consider fasting for sixteen hours
One wonderful approach you should consider is fasting for sixteen hours each day and leaves eight hours eating window. This is referred to as the 16:8 methods. During this diet, men will fast for about 14 hours. This intermittent fasting type is such that it may turn out helpful for people who may have already tried the 12 hours fast but probably did not see any benefits.
People who engage in this fast often finish their evening meal by 8 pm. They then skip breakfast and only eat by noon.
A study conducted on a mouse indicated that limiting the window period for eating to eight hours helps in protecting the mice from inflammation, obesity, diabetes, and liver-related diseases. This is even though they ate the same number of calories as mice that ate whenever they wanted to.
2. 12 hours a day
The rules of this diet are quite straightforward. All it takes is for an individual to maintain a twelve-hour fasting window each day. Research has shown that fasting for between ten and sixteen hours can make the body convert its fat into energy which in turn releases ketones into the bloodstream. This should go a long way in encouraging weight loss.
This intermittent fasting style may be the ideal choice for beginners. The reason for this is that the fasting window is quite small and most of the fasting occurs while you are asleep. Also, the person may end up consuming the same number of calories each day.
3. fasting for two days in a week
People who adhere to the 5:2 diets often eat standard amounts of food for about 5 days in a week before they lower their calorie intake for the remaining parts of the week. During the 2 days fasting period, men often take 600 calories while the women take about 500 calories. People usually separate the fasting days within the week. For instance, they may fast on Sunday and Wednesday while fasting on the other days. There must be one non-fasting day in-between the days you are fasting.
There isn’t much research concerning the 5:2 which is also known as the Fast Diet. However, the studies carried out so far indicated a reduction in weight for those who carried it out. It was also found that this diet helped in lowering insulin levels while also improving insulin sensitivity among the participants.
4. The weekly 24-hours fast
This involves fasting completely for one or two days a week. It is also referred to as the Eat-Stop-Eat diet. In this diet, you won’t eat any food for 24 hours at a stretch. Quite a several people fast from lunch to lunch or breakfast to breakfast. People who are on this dietary plan may drink tea, water, and another calorie-free kind of drink during the fast.
People should return to their normal fasting regimes during the days they are not fasting. By adopting this manner of eating, you will be lowering your total calorie intake, even though it does not limit the foods a person can take. Engaging in 24 hours fast can be a bit of a challenge and may lead to headaches, fatigue, and irritability. However, as time goes on, your body becomes adapted to it.
5. Alternate days of fasting
There are several variations for the alternate-day fasting system. This is a system that involves fasting every other day.
For several people, alternate day fasting usually means avoiding solid foods during the fasting days while there are people who may allow up to 500 calories. On the days designated for feeding, people often eat as much as they want. A study indicated that alternate-day fasting is quite effective for heart health and weight loss in both overweight and healthy adults. This type of fasting is an extreme form of intermittent fasting and may not be ideal for people who are just starting the fasting journey. It is also not advisable for people who may be suffering from one medical condition or the other.
6. Meal skipping
This is one approach to intermittent fasting that is ideal for those just beginning. It usually involves occasionally skipping meals. People may opt for which meal to skip based on how they feel per time. It is however imperative that they eat only healthy foods per time. Meal skipping has been discovered to be most successful when people carefully respond to and monitor the hunger signs their body gives. It, therefore, means they will eat when hungry and skip eating when they are not. This method may feel more natural to some people when compared with other methods.
How Can You Maintain The Not Eating Approach?
The truth is that it can be quite a challenge trying to maintain a fasting system for weight loss. Here are some tips that should help you make the most of your fasting:
- Ensure you avoid your obsession with food, do this by organizing several distractions during the days you will be fasting to avoid thoughts about food. You can consider seeing a movie or reading some interesting books.
- Also, ensure that you are properly hydrated at all times. While doing this, make sure you drink a lot of water and drinks that are calorie-free such as herbal tea. Incorporate lots of relaxation into your schedule for each day as well. Always do your best to stay away from unnecessary stress when fasting. That doesn’t mean you should lazy around!
- Boost your taste but not your calorie intake. This can be done seasoning your meals generously using spices, garlic, herbs, and vinegar. Such foods are quite low in the number of calories they contain even though they are loaded with flavor. This should go a long way in reducing hunger for you.
- Furthermore, you should consider eating high-volume foods. Such foods should be low-calorie in nature such as raw vegetables, popcorn, and fruits that are rich in water such as melon. You should also ensure that every calorie counts. If the plan you select permits some calories during the fast, choose nutrient-rich foods such as lentils, beans, and avocado.
- Get the nutrients in your meal by opting for foods that are rich in vitamins, fiber, and minerals to make sure your body is not lacking in vitamins and minerals.
Losing weight isn’t exactly rocket science. All it takes is some patience, discipline, and application of the tips highlighted in this article. you can lose weight by not eating, but you also need to factor in some other considerations for this to be a success.