Expert shares exact time to fast in day to avoid hunger and lose weight
The practice of fasting has become the go-to weight loss method for many and according to experts it has many health benefits over and above just slimming down. The fitness gurus at Bulk.com have broken down how to fast and why you should try it. When you do not eat for a prolonged period your body utilises other sources of energy. The idea is that your body will start to burn fat in the absence of food, and you remain in a calorie deficit to further aid fat loss.
And there are some rules to follow to ensure that the process is carried out correctly, and safely. During a fast, zero-calorie drinks are permitted, such as black coffee and tea, however, it is best to just drink water as it is highly important to avoid dehydration during fasts. And there are some people who should not fast unless their doctor has said it is safe for them. According to medics, intermittent fasting has a high association with bulimia nervosa, and as a result, individuals who are susceptible to an eating disorder should not undergo any diet associated with fasting. Risk factors for an eating disorder include having a family member with an eating disorder, perfectionism, impulsivity and mood instability.
The experts also warned that, when breaking a fast, you may be tempted to have a larger-than-normal meal, this can lead to tiredness and feeling bloated. It is recommended to stick to normal eating habits and portion sizes once a fast is broken. Outside of your fast, it is important to still eat a healthy diet, as eating excessively or eating highly processed foods will mean you may not see any results from your fast. To optimise your fast, a high-protein diet can make you feel fuller and less likely to overeat while aiding in fat loss, muscle growth, and muscle maintenance.
They also said that if you are thinking of fasting, it's advisable to start with a short fast and work your way up to longer fasts and have listed the types of fasts you can do. There are many ways to fast, with the 16/8 intermittent fasting being one of the most popular. With this, you eat in an eight-hour window and then fast for 16 hours. Many people choose to eat between noon and 8pm. This can help some people with cravings as they will sleep throughout much of the fasting period.
Then there is the Eat stop Eat method, where a 24-hour fast is completed once or twice weekly. This can help lower your weekly calorie count, meaning the occasional treat at the weekend won’t impact your health and fitness goals. However, many people choose to fast for 24-72 hours, either weekly or monthly. These longer fasts have many health benefits beyond just weight loss and while they may seem daunting at first, if you have worked your way up through intermittent fasts, it may not be as bad as you think.
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What happens to your body? Benefits of fasting
Many things happen to your body when you fast and the experts claim that they will have amazing impacts on your health. Research has shown these include lower insulin levels, enhanced recovery, reduced inflammation, boosted metabolism, increased fat burning, and cellular regeneration (this helps decrease the risk of cancer and neurodegenerative disorders).
After 12 hours, all food in the digestive tract is burned, and around hour 13, autophagy may start, which is a cellular renewal process where damaged and dysfunctional cells are removed. This helps your body fight disease, viruses, harmful bacteria and can also combat cancer. Human Growth Hormone begins to increase. HGH supports metabolism and improves muscle growth, strength, and lean body mass. Low HGH levels may decrease your quality of life, increase your risk of disease, and lead to body fat gain. Between 16-23 hours, your body is burning your fat stores to keep up with your energy demands because you don’t have any glucose left and this is where the fat burning process begins.
After 24 hours glucose is used up and ketosis takes control. This starts when insulin levels drop, and your body turns stored fatty acids into energy molecules called ketones. This speeds up the fat-loss process. At 36 hours autophagy increases by 300 percent. Your body is in a complete clean-up mode, shedding the dead and damaged cells. Fat loss continues throughout this whole process. Participating in light workouts can also speed up these processes.
And after 36 hours, the body further increases the rate of autophagy and ketosis, HGH also increases by about 500 percent. After 72 hours, these begin to level out, which is why most people stick to a maximum of 72 hours. The effects of muscle loss also don’t begin until after 72 hours in most people, so there's no need to worry about losing your hard-earned gains while fasting. Before making any major changes, it's always worth consulting your GP.
A spokesperson from Bulk.com said: "Fasting is more than just skipping meals; it's a journey of self-discovery. By choosing to abstain from food, we unlock hidden strengths within ourselves. It's a cleansing process for both the body and soul, providing a space for reflection and inner growth. These practices have boomed in popularity in recent years, and many have seen the incredible effects that they can have on the body and mind. Fasts can be adapted to each person to work around your schedule and eating habits, making them a great choice to begin your health journey."
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