Intermittent fasting

Most likely, if you are interested in health and fitness, you have heard about intermittent fasting or interval fasting and its benefits for losing fat and improving overall health.

However, fasting can lead to hormonal imbalances and fertility problems for women. Nevertheless, there is a way to take advantage of the positive aspects of intermittent fasting without exposing your health to danger.

Intermittent fasting is fasting on water for 12-16 hours. For example, do not eat after 7 pm and start eating from 7 to 10 am.

Fasting

Studies have shown that intermittent fasting:

• increases energy levels;
• improves memory and clarity of thinking;
• makes you more responsive to insulin, preventing the accumulation of fat by lowering the levels of circulating IGF-1 and increasing insulin sensitivity without reducing the metabolic rate;
• can improve the immune system, reduce the risk of diabetes and improve heart health;
• increases the production of neurotropic brain growth factors. The protein promotes the growth and protection of neurons, making us more resistant to neurological stress and, thus, preventing neurodegenerative diseases.

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What is the effectiveness of intermittent fasting? Tips.

Do not fast, using this method every day, but only a few days a week, say, every other day. Such an approach would be more comfortable and help the body adapt to fasting more easily. When women do this correctly, it helps to lose excess fat, improve markers of inflammation and increase energy levels. You can fast 2-3 inconsistent days a week (for example, Tuesday, Thursday and Saturday). On lean days, practice yoga or light cardio exercises.

Effect

Ideal fasting is when it continues for 12-16 hours. It is good to exercise in the gym when you are not fasting.

Drink a lot of water. (Tea and coffee are okay, but don’t add milk or sugar substitutes).

You can increase the number of fasting days in two weeks.

Many people have found that an effective way to reduce body fat is fasting in conjunction with healthy sleep habits, regular exercise and consumption of nutritious, whole foods.

Besides, several studies have confirmed the effectiveness of fasting as a method for weight loss. And some researchers suggest that this method can help reduce the risk of cardiovascular disease and cancer and improve insulin resistance. Regular fasting can help build people and people who want to lose weight without following popular diets.

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