New 7 Steps to Lose Weight with Intermittent Fasting

Intermittent fasting (IF) is a weight loss diet that has been popularized by the keto diet. Intermittent fasting is an eating pattern where you cycle between periods of not eating and periods of normal or reduced calorie intake. Intermittent fasting can either be done in a structured way, such as every other day or more casually with one day per week. The purpose behind intermittent fasting is to increase your metabolism and decrease insulin resistance while also promoting weight loss. This blog post will go over 7 steps for how to lose weight with Intermittent Fasting!

Note: IF is not for everyone! If you are pregnant, underweight, or have a history of disordered eating it’s important to talk with your doctor before trying IF.

Steps to ‘IF’ Weight Loss:

1. Start off by planning

Start off by planning how many hours you want to fast in the day. Some people may only be comfortable skipping breakfast while others can skip dinner. Pick what works best for your schedule and try not to deviate from that structure each day.  

If you’re new to IF, begin by fasting for 12 hours each day. This means not eating anything from dinner the night before until lunch the next day. As your body becomes used to fasting, you can gradually decrease the number of hours you fast each day.

The keto diet is a great way to lose weight and improve health. When following a ketogenic diet, it’s important to stick with the recommended macros: 70% fat, 25% protein, and just five percent carbohydrates. Intermittent fasting can help make sticking to these macros easier because it limits your food options during certain periods of time.

When done correctly, IF can be an effective way to lose weight and improve health. It’s important to find a method that works best for you and stick with it.

2. Find the right intermittent fasting schedule

Try IF 18/0 or 16/12 on non-consecutive days per week based on whether you plan on having one meal during the “fasting” time frame (18/0) or two meals (16/12).

If you’re looking to break a weight loss plateau, try “eating window” fasting (20/4) where you only eat during a four-hour time frame each day. This means that you would fast for 20 hours.

You can also do alternate day fasting where you consume 500 calories on one day and then eat normally the next day. Repeat this cycle as needed until your goal weight is reached. Whichever IF schedule works best for you, be sure to stick with it so that results are achieved. IF has been shown to promote weight loss, improve blood sugar levels and insulin sensitivity, and increase lifespan when done correctly

3. Drink plenty of water

Drink plenty of water throughout the day and avoid drinking sugary drinks or eating high sugar foods during your fasting window. IF can be difficult for those new to it, but if you remain committed through the process, you will see weight loss results over time. Intermittent fasting is a great way to lose weight by placing yourself in ketosis; this means that instead of burning carbohydrates as energy as most do, the body enters into a state where it burns fats as energy which leads to increased fat oxidation and decreased glucose metabolism.

IF helps many people lose weight not only because they’re eliminating some calories from their diet but also because IF decreases insulin levels and increases human growth hormone production.

4. Plan ahead!

Plan! If you know you’re going to be out for dinner or a party, make sure you have a healthy snack or meal prepared for when you get home. This will help prevent any binge-eating after breaking your fast.

Similarly, if you’re starting a new diet like IF or the keto diet, plan ahead for your first few days. Make sure you have plenty of healthy foods to eat so you don’t get frustrated and give up. Planning is key when it comes to weight loss. By taking the time to prepare healthy meals and snacks, you’ll be more likely to stick with your diet and see results. So, get organized and get started!

5. Be mindful of how you eat

Eat slowly and mindfully when you do eat during your “feeding” time frame. Avoid distractions like watching TV or working on the computer and focus on enjoying your food. Eat until you are satisfied, not stuffed.

Eating slowly and mindfully will help keep your caloric intake in check since it takes about 20 minutes for the body to let your brain know you’ve eaten enough. IF is a great way to naturally eat less without feeling hungry all the time.

6. Ways to help your Intermittent Fasting

Make sure to get in some protein and vegetables at every meal! This will help keep you feeling full and satisfied throughout the day. Drink plenty of water and herbal teas. Dehydration can make you feel tired and irritable, so it’s important to stay hydrated while fasting.

Take a break if needed. If you’re feeling particularly exhausted or dizzy, take a break from fasting and resume when you feel better. Try a different Intermittent Fasting method if the one you’re using isn’t working for you. There are many different IF methods out there, so find one that fits your lifestyle and needs best.

Keep a positive attitude! IF can be challenging but keeping a positive attitude will help you stick to your Intermittent Fasting routine.

7. Get moving!

Exercise during your feeding window will help keep your metabolism high and make sure you don’t regain weight after breaking the fast. Stay active. Exercise will help keep your energy levels up and can also help boost your metabolism.

Try to work out at least three times a week for 30 minutes each time. If you’re not used to working out, start slowly and gradually increase the intensity and duration of your workouts.

If you’re looking to maximize the benefits of IF, try following a keto diet as well. The keto diet is a low-carbohydrate, high-fat diet that can help with weight loss and health markers like blood sugar and cholesterol levels.

Conclusion:

There are many different IF methods, and everyone’s body is different so it can take some trial and error before finding what works best for you. It may also be beneficial to track how long you’re fasting in a food journal, especially if this is new territory for you! IF isn’t just about losing weight but has been linked with improved mental clarity as well! Give IF a try today and see if it helps contribute to better health outcomes overall.

IF has been shown to be an effective way to lose weight. When you fast, your body is forced to use its stored energy, which leads to weight loss. IF can also help you stick to a keto diet, which is another effective way to lose weight. When combined, IF and the keto diet can help you achieve your weight loss goals quickly and easily. So if you’re looking for a way to lose weight that’s both healthy and sustainable, give IF a try! You won’t regret it!