From Flab to Fab: Achieving Your Dream Body with Intermittent Fasting

Intermittent fasting refers to restricting food for a particular period and consuming food during small intervals. Intermittent fasting has two phases: the Fasting Phase and Eating Phase. There are different intermittent fasting plans, including the 16:8 fasting plan. In this fasting technique, a person fasts for almost 16 hours and eats for 8 hours of the day. During the fasting phase, a person is allowed to consume only sugarless beverages to keep himself hydrated. A person must follow a strict diet plan and a freeintermittent fasting plan for weight loss.

Are you considering achieving weight loss and getting your dream figure using intermittent fasting techniques? This blog discusses everything you should know about fasting techniques and intermittent fasting weight loss meal plans.

Relation between Intermittent fasting and weight loss

Studies have proven a connection between intermittent fasting and weight loss. Intermittent fasting weight loss meal plans are effective for losing weight rapidly without any side effects. However, what is the connection between intermittent fasting and weight loss? 

Usually, our body utilizes glucose for the production of energy. Glucose is broken down in our body as a source of energy. During the phase of intermittent fasting, due to the lack of glucose molecules, the body utilizes fats as a source of energy. This process is called Ketosis. As Ketosis occurs in the body, the person tends to shed a few pounds quickly within a few weeks. Losing weight allows the person to achieve his dream body.

Different Intermittent Fasting Techniques 

Here are three intermittent fasting techniques that you can use for your weight loss journey and get fruitful results with a free intermittent fasting plan for weight loss: 

• 14:10 - In this technique, a person does not consume solid food for 14 hours and eats intermittent fasting weight loss meal plan only during the other 10 hours. 14:10 fasting is not different from the normal eating schedule of a human being.
• 16:8 - It is the most popular technique most of the population follows. In this technique, a person fasts for 16 hours and consumes food during the other 8 hours of the day. Eight hours are enough to gain energy from the foods you eat.
• 20:4 - This technique is the most difficult as a person fasts for almost 20 hours daily and eats in 4 hours. This technique is the toughest yet most effective one. A person undertaking this intermittent fasting will lose weight rapidly. This technique also promotes autophagy and heals inflammation.

Tips for designing effective intermittent fasting diet plans 

Various tips can be followed to design an effective free intermittent fasting plan for weight loss. Eating nutritious food keeps the body's metabolism under check.

• You should determine how long you can fast to create an effective plan. 
• As a beginner, one should not go for a 16:8 fasting plan as the body may struggle to cope.
• One should start with a 14:10 plan as a beginner, and then you can gradually change his plans.
• Drink litres of water and fruit juices to keep yourself hydrated.
• During the eating hours, avoid overeating or consuming junk foods. Your intermittent fasting weight loss meal plan should include vegetables, fruits, and whole grains to provide full nutrition. 

How to craft healthy and nutrient-rich fasting plans?

Healthy foods should be eaten to keep our metabolism under control if you are following for free intermittent fasting plan for weight loss. To be effective, one must avoid junk foods and consume healthy homemade foods for intermittent fasting. Here are some tips for creating your intermittent fasting meal plans:

• You should consume protein-rich foods such as egg whites, nuts, chicken, milk, and seafood. Steamed fish can also be included in the diet plan.
• Include green vegetables, beans, and other fruits. For an effective intermittent fasting weight loss meal plan, the person must consume less carbohydrates and many nutritious foods.
• During fasting, the person is allowed to drink water and juices. However, the person must avoid adding sweeteners to the beverages to enhance the taste or drinking tea or coffee. 
• Consumption of sugar and artificial sweeteners will not make the intermittent fasting weight loss meal plan effective.

Some workouts during intermittent fasting

Working out with an intermittent fasting weight loss meal plan is effective. Low-intensity workouts are recommended because you are fasting. Cardio exercises, Zumba dance, and walking are highly recommended exercises during the fasting phase of intermittent fasting.

• For an effective free intermittent fasting plan for weight loss, experts advise exercising during the start or at the end of the fast.
• Low-intensity workouts are suggested during the period of intermittent fasting. Walking is a highly recommended workout that burns lots of calories.
• Cardio exercises like Zumba dance can also be performed during the fasting phase.
• If a person desires to do a high-intensity workout and focuses on building muscles, he has to work out during the eating phase because a high-intensity workout requires lots of energy.

Benefits of Intermittent Fasting in Weight Loss

There are several benefits associated with intermittent fasting, and those include:

• Reduces health risks: Intermittent fasting reduces the risk of diabetes, controls blood pressure, and controls our mind. People who are at risk of developing diabetes can try intermittent fasting.
• Hunger tolerance: Through intermittent fasting, our body adapts to hunger tolerance due to restricted eating and maintains it in a stable form.
• Sleep: Intermittent fasting has been proven to improve sleep. You can sleep well after intermittent fasting by regulating the internal clock.
• Inflammation: Intermittent fasting reduces the risk of inflammation and improves inflammatory conditions such as arthritis, asthma, etc.

Conclusion 

Intermittent fasting can be undertaken by people in the age group of 18-45 years old. Older adults with medical conditions cannot follow this free intermittent fasting plan for weight loss. Intermittent fasting has been proven to be linked with weight loss and is the safest process. A person should not overeat during the eating phase and should not consume sugary beverages during the fasting phase.

A person taking up the intermittent fasting challenge should eat healthily and exercise regularly to achieve their desirable body within the healthy weight range. A desirable body can also be achieved by exercising regularly and following the intermittent fasting plan to gain muscle mass.

Are you looking for experts to help you devise an effective weight-loss strategy? Experts at Apollo Spectra will help you make an effective intermittent fasting plan for weight loss.Visit our website to know more about weight loss through intermittent fasting plans.