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Intermittent Fasting: A Guide to Weight Loss Intermittent fasting has become popular for its purported ability to help with weight loss. In this guide, we’ll explore what exactly intermittent fasting is, how it works, and how much weight you can expect to lose with this method. But first, what is intermittent fasting? It’s a way of eating that involves cycling between periods of eating and fasting. There are several different ways to do it, but the most common is to fast for 16 hours and then eat during an 8-hour window. This method is also known as the 16/8 method. During the fasting period, you’re not allowed to consume any calories, but you can drink water, coffee, or tea. Some people choose to extend their fast to 24 hours once or twice a week. How does intermittent fasting help with weight loss? When you consume fewer calories than your body burns, you create a calorie deficit, which is necessary for weight loss. Intermittent fasting helps create this deficit by restricting the number of hours you have to eat in a day. Additionally, fasting has been shown to activate genes and pathways that improve metabolism and reduce inflammation, which can aid in weight loss. When you fast, your body also taps into its fat stores, which results in the burning of fat. Now, how much weight can you expect to lose with intermittent fasting? The amount of weight you lose will depend on several factors, including your current weight, calorie intake, and activity level. On average, people who follow the 16/8 method can expect to lose 1-2 pounds per week, or about 4-8 pounds per month. However, it’s important to note that weight loss is not the only marker of success. Intermittent fasting has been shown to improve other markers of health, such as blood sugar levels, cholesterol, and blood pressure. It may also help reduce the risk of chronic diseases like diabetes, heart disease, and cancer. If you’re interested in trying intermittent fasting, it’s important to talk to your healthcare provider first, especially if you have a history of disordered eating or a medical condition. It’s also important to note that intermittent fasting isn’t for everyone, and some people may not find it sustainable or enjoyable. In summary, intermittent fasting is a way of eating that involves cycling between periods of eating and fasting. It can help create a calorie deficit necessary for weight loss, activate genes and pathways that improve metabolism and reduce inflammation, and improve markers of health. The amount of weight you can expect to lose with intermittent fasting will depend on several factors, but on average, people can expect to lose 1-2 pounds per week. It’s important to talk to your healthcare provider before starting any new diet or eating plan, and to remember that weight loss isn’t the only marker for success.
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