Most likely, if you are interested in information about health and fitness, then you have heard about the topic of intermittent fasting or interval fasting and its benefits for losing fat and improving overall health.
However, for women, fasting can lead to hormonal imbalance and fertility problems. 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 in the morning from 7 to10 am.
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 factor the protein that promotes the growth and protection of neurons which makes us more resistant to neurological stress and, thus, preventing neurodegenerative diseases.
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 would help the body to adapt to fasting more easily. When women do this correctly, it helps to lose excess fat, improve markers of inflammation and increase energy level. You can fast 2-3 inconsistent days a week (for example, Tuesday, Thursday and Saturday). In lean days, practice yoga or light cardio exercises.
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 substitute).
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 be useful for the build people and people who want to lose weight without following popular diets