This method of losing weight is currently very popular, however my experience was mixed. Here’s everything you must be aware of.
I’m not convinced that there’s an all-encompassing approach to diet and weight loss over my 15 years of private practice. What is effective for one person might not be the best for someone else or may be a pleasant experience for you. This is why, regardless of regardless of how popular a technique could be such as juice cleanses and cleanses, up to “caveman” vs “vegan” diets I believe it’s important to pay attention to your body’s signals to determine what is most comfortable and works for you.
I’ve observed a number of mixed results with the most popular technique that is intermittent fasting. A lot of men have had great results from this semi-fasting method especially those with obesity and other diseases like metabolic syndrome or diabetes. However, any kind of fasting, no matter how long for 16 hours each night or cutting calories to 500 a day is a disaster for a lot of women I’ve counseled. If you’re considering trying it There are four important things to remember.
Overeating that’s resurfaced
Two well-known fasting strategies are the restriction of food intake to 8 hours per day, or drastically reducing calories few times each week. Both methods have been found to trigger extreme hunger, food cravings and a rebound binge eating particularly among women. A few people who attempted to end eating at four p.m. (with an goal to eat again at 8.30 a.m.) had admitted to me that they simply couldn’t be bothered after endless thoughts about food or watching other family members eat, and they ended in the kitchen, scavenging for food and eating more food than they would normally eat on an average evening. Some people, who not eat more than 500 calories a day in a non-consecutive two days per week, may daydream about fasting days and what they could eat during non-fasting days and find themselves eating luxuries like pizza, baked goods chips, chips, as well as ice cream, more often.
The problem of overeating has returned.
Two popular fasting strategies include the restriction of food intake to 8 hours per day, or drastically cutting calories few times every week. Both methods have been found to increase cravingsfor food, obsession with food and binge eating that is recurrent especially for women. People who have tried to quit eating after four p.m. (with an goal of eating again around eight a.m.) Have said that they could not endure the pressure after endless thoughts about food or watching other family members eat, and they ended having to scour the kitchen and eating more food than they normally do on the typical evening. Others, who strive to eat a minimum of 500 calories in a day, for two consecutive days during the week, often daydream about fasting days and the foods they can consume during non-fasting days and then end up eating extravagant sweets such as pizza, baked goods chips, chips or ice-cream more often.
I attempted intermittent fasting myself and found it to interfere in my capacity to go to bed and remain asleep, much like it was the case with my clients as well as others I had spoken to. This has an adverse effect on energy levels during the day but also been demonstrated in numerous studies that the length of sleep and quality is a significant factor to weight control. Sleep deprivation is connected to an increase in appetite, a desire to eat food that is sweet and fat-laden as well as a decrease in the desire to eat nutritious foods such as vegetables, and the general excess of eating habits and weight growth (for more information on the importance of rest you can read my previous post on 5 healthy habits that control appetite). Fasting isn’t a good method for many people due to of these causes.
There are fewer nutrients available.
As as a nutritionist, among my most resentful aspects of fasting is the way it affects overall health and nutrition by limiting the consumption of fruits, vegetables as well as lean protein and healthy fats. All of them help keep the metabolism going, increasing satisfaction, and decreasing inflammation All of which are crucial in weight loss. This is especially true, in my opinion, when individuals get preoccupied with calorie counts rather than food quality (for my take on why a calories-in-versus-calories-out philosophy is outdated, check out my previous post Why Calorie Counts Are Wrong). If you choose to try intermittent fasting, or even a variant of this, ensure that each bite count by selecting healthy, fresh and nutrient-dense food items instead of processed “diet” items.
The loss of muscle
Fasting however, doesn’t result in your body breaking down only the fat stores. While this can make losing weight easier but metabolism is more complex. If carbs aren’t consumed and your body’s aEURback-upaEUR reserve in the liver are exhausted, your liver begins to convert of your lean tissue into carbohydrates in about six hours. The amount of fat that you shed depends on your body’s composition, consumption of protein and your level of exercise, however this is a different subject where I’ve seen males and females have different results. According to studies, women who are postmenopausal require higher protein intake to shed the muscle mass (not neutralize the effects completely).