intermittent fasting to lose weight the complete guide





intermittent fasting to lose weight





what is intermittent fasting?

intermittent fasting is a healthy lifestyle and eating pattern that changes between eating in a specific period per day and fasting the rest of the time, simply schedule your meals in a specific period per day, it's not starving or stop eating all the time its controlling when you eat and when you fasting... it's that simple

to make sure you implement the intermittent fasting right, lose weight and taking all the intermittent fasting benefits there are specific methods to choose one from and stick to it



how to intermittent fasting?





two and five: this method allows you

to eat your regular calories for five days

and fasting for 2 days with the minimum calories

you need which is 500 calories





8 hours method: in this one you should

eat your daily calories in 8 hours maximum

and fast for the remaining 16 hours





24 hours method: fasting for a whole day ( 24hours ) for a day or two

per week without eating anything just water or tea or coffe without sugar





18/6 hours method: fasting for 18 hours and

distribute the calories in the rest 6 hours









during your eating hours, you should eat your

normal calories and not more, this is going to make

you lose weight efficiently





in Doctor Michael Mosley opinion, this is the easiest method and the most efficient one

is the 8 hours method









conclusion





there is 4 methods to intermittent fasting



the first one: is to fast for 2 days and eat only 500 calories and the other 5 days eat you normal daily calories the second one: is to eat your calories in 8 hours and fast the other 16 hours the third one: is to fast a whole day ( 24 hours ) one or two times per week

the forth one: is to fast for 18hours and eat for the rest 6 hours per day, all week





intermittent fasting benefits





weight loss: makes your body lose weight more and fast

increase fat burning levels

mental diseases and Alzheimer protection: protecting you from mental diseases and Alzheimer

body inflamm ation: lowering your body inflammation levels which is the main element of a lot of chronic diseases

blood sugar: reducing your blood sugar when intermittent fasting that helps diabetics especially type 2 diabetes and reduce insulin resistance by 25%

heart health: improve your heart health and protecting you from heart disease and heart attacks by reducing your cholesterol levels

brain cells repair: improves your brain cells by helping new nerve cells to grow

conclusion





intermittent fasting makes you lose weight, burn body fats, control blood sugar levels, reduce insulin resistance, improves heart health, protect you from Alzheimer and mental diseases, lower your body inflammation that the cause of many chronic diseases and improves brain cells repair process



intermittent fasting common questions













who should not do intermittent fasting?





if you have:

eating disorder

you age is under 18

you are pregnant

you do breastfeeding

your weight is under 65k

diabetes, heart, liver, and kidney problems

if you have any medical condition that requires or don't requires medication



can i workout while intermittent fasting?





yes you can, you will burn body fats to gain energy by doing a workout while intermittent fasting





will i burn muscles?





when you are fasting first your body consume glucose then body fats and the body muscles is the last thing you will burn









when the fasting period ends what should i do?





you should start drinking water slowly then eating small portions of food to make your stomach and other organs work and digest then eat in your normal way









intermittent fasting tips









drink more water make your self busy as long as you can to not think in food it's hard in the beginnings but you will get used to it you can give it a try for a month if you didnt like it or you feel you didnt lose weight enough you can try other types of diet and the most recommended one is Keto Diet - The Ultimate Beginners Guide