Intermittent fasting has become very popular as a method to lose fat, but is it really effective? Read on to find out everything you need to know about.
First let’s look at what intermittent fasting is. This is when you restrict the amount of food you eat for a certain period of time and then follow it up by eating normally. It is becoming quite popular among many fitness enthusiasts as a fat loss approach.
However, it is still very controversial, because it actually challenges beliefs that have been held for decades, like how important it is to eat frequently to stop muscle breakdown. However, those that are proponents of intermittent fasting say that it benefits many ways including reducing fat storage, increasing muscle mass and improving one’s body composition.
There are a number of different ways that you can participate in intermittent fasting. There is the alternate day fast where you restrict your calories alternating days. There is the fast once every seven days method, and there is the fast every third day method. The most popular is what’s referred to as the 16-8 method. Here you spend 16 hours a day fasting and then you can eat in the remaining 8 hours.
Research has shown a number of benefits to intermittent fasting. There have been animal studies conducted that have shown an increase in lifespan with fasting and calorie restriction. There have also been human studies done, but the findings aren’t as solid. However, what they have shown is that intermittent fasting raises your insulin sensitivity so your body processes nutrients more efficiently and this lowers your blood pressure and your body fat.
Let’s look at the three most popular methods of fasting.
16/8 or Leangains
Author Martin Berkhan made this term popular and it simply means that your are restricting when you eat to an 8 hour period every day. Most people fast from 9 pm to 1 pm, do their training, and then have 2-3 large meals during the 8 hour window when they can eat.
This method is based on the Roman or Spartan soldiers feeding patterns where you fast for 20 hours and then have 4 hours when you can eat. This is the simplest method of intermittent fasting, but many find it hard to eat healthy when they need to eat 2000 calories in a 4 hour period.
This method has been made popular by television and the Dr. Michael Mosely’s book. With this method over a week you eat normally for 5 days and then on the last 2 days you consume only 600 calories a day, so this is 1 or 2 small meals.
If you have been considering trying intermittent fasting, it can’t hurt. The only way you can determine if this method of weight loss and weight maintenance works for you is to try it. If you can also combine it with taking an HGH booster such as Genf20 Plus that can help build lean muscle and reduce fat (especially belly fat), then you’ll maximize the benefits.
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