Does weight stability occur in intermittent fasting?
Learn more about weight stabilization during intermittent fasting in this article.
Weight stability in intermittent fasting
Weight stability in intermittent fasting is one of the things to consider, as the experience of intermittent fasting is a personal experience
for each individual, read with us between the lines about weight stability in intermittent fasting.
Weight stability in intermittent fasting
Intermittent fasting is a very popular weight loss program at present, but intermittent fasting does not give
the same result for all people, as intermittent fasting focuses on the time of day.
Eating food is not based on the quality of food, and there are
some people who may not be suitable to try intermittent fasting, especially those who suffer from eating disorders or certain health conditions.
Studies do not indicate the stability of weight in intermittent fasting directly, but if the method of intermittent fasting is adopted as a lifestyle,
this helps in stabilizing weight, as people in the foot used to eat one or two meals during the day early.
Weight stability may occur in intermittent fasting, but in general, intermittent
fasting helps reduce body weight by 3-8% over a period of 3-24 weeks, and helps reduce waist circumference approximately from 4-7%.
intermittent fasting methods
There are many ways to do intermittent fasting, including:
Fasting 16 hours
It is one of the easy, flexible and most common methods and systems, which many people use. It depends on eating for eight hours and fasting for 16 hours, and it enables people to eat vegetables, fruits and healthy fats.
Reducing the hours of eating during the day helps to lose weight and lower blood pressure, and doing resistance exercises while adhering to intermittent fasting helps reduce fat mass and maintain muscle mass.
This type of intermittent fasting depends on eating regularly for five days a week, and on the remaining two days, the person limits the amount of calories he eats approximately to about 500-600 calories.
This system helps in losing weight and controlling the level of glucose in the blood, especially in patients with type 2 diabetes.
alternate day fasting
Alternate day fasting is to stop eating all foods for just one day, but some people prefer eating as few calories during fasting as 500 calories during the day and not fasting completely.
This method is effective for losing weight and maintaining a healthy heart, but it is not recommended for people who are new to intermittent fasting.
This system is represented by fasting for 20 hours, during which one is allowed to eat very small meals of fruits and vegetables, and then a large meal is allowed at night. The permitted eating process usually takes only four hours.
This system is difficult to follow and can be dangerous; A person’s insufficient intake of nutrients, such as: fiber, negatively affects the health of the digestive system and immunity.
Intermittent fasting benefits
In addition to the stability of weight in intermittent fasting, it has other benefits on the body’s systems, including:
Memory: Intermittent fasting enhances memory and thinking, and reduces the incidence of Alzheimer's disease.
Heart: Intermittent fasting improves blood pressure and heart rate.
Diabetes and Obesity: Intermittent fasting helps reduce weight and get rid of obesity, and controls blood sugar levels.
Muscle: Intermittent fasting helps maintain muscle mass as well as reduce
Tissue: Intermittent fasting keeps tissue healthy, reducing tissue damage during surgery and improving outcomes.
Intermittent fasting tips
Some tips to help make the intermittent fasting experience successful and easy, including:
Select your goal
One of the goals intermittent fasting works to achieve is to reduce weight and improve general health and metabolism.
Choose the appropriate fasting method
There are so many methods of intermittent fasting that people's choices differ for many reasons.
Know your calorie needs
As people who want to lose weight need to create a calorie deficit.
Plan your meals
It is very beneficial to plan meals during the day which helps to stick to calories and essential nutrients.
Rate your calories
It is necessary to take into account the nutritional value of food, and to eat nutrients and meals that contain a large number of nutrients per calorie.
Side effects of intermittent fasting
Some side effects can occur at the beginning of intermittent fasting, including: