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Nowadays, the problem of being overweight is increasing among people all over the world, which is not only a cosmetic concern but also affects our health. Due to this, the risk of many diseases in our body is increasing.
So this is the right time for us to wake up and reduce our weight and keep it within safe limits.
There is not only a single way to lose weight that we have to go to the gym and lift heavy weights.
Today due to progress in science there are various effective methods available that can help you to lose weight in a more easy way. Intermittent fasting is one of the most effective and popular methods among them.
If you are confused about how it works and what is the right way to do it, our intermittent fasting guide will help you here. To make it easy for you, We are sharing detailed info on how To Lose Kilos In 2 Weeks with Intermittent Fasting.
What is Intermittent Fasting?
From time immemorial, fasting has been recommended in various religions as a way to purify one’s body from various forms.
Intermittent fasting is a modified version of it, which means the time interval between the fasting and on that basis, you are allowed to eat.
You can do this in many ways. Like you can start it with an alternate day, in this, you have to limit your calorie intake to 500 calories on an alternate day following the normal calorie routine for the rest of the day.
Else you can try other methods of it in which you practice Intermittent fasting for 2 days a week (5:2) or you can do it for 5 days in a month.
However, the most famous form of Intermittent fasting follows a time interval of 16:8. In this 24-hour day cycle you have to fast for 16 hours, and the remaining hours allow free calorie intake.
How Fasting Burn Fat?
Whatever we eat, the blood sugar level in our body increases, which is due to the surge of insulin which facilitates the absorption of the food we eat and used by the cells.
For our body to run we need to eat food because whenever we say food, the level of sugar in our blood is expressed after that because whatever we eat gets converted into sugar and this increases insulin levels. Which helps in the utilization and absorption of substances by these cells.
But when the amount of glucose exceeds the requirement, it gets stored in the form of glycogen, and then it gets stored in our body in the form of fat.
You may like to read:- How To Reduce Belly Fat Naturally And Fast
But when we fast, our body becomes deficient in glucose so the energy supply to tissues such as muscles, heart, liver, and kidneys is maintained first by glycogen, and then stored fat is broken down into ketones (metabolic switch) goes.
When we fast for a long time, the accumulated fat in our body starts melting and fasting also helps in repairing the cells which helps in combating aging. And this can cause adverse effects on metabolic pathways such as cholesterol and blood sugar.
How To Lose Kilos In 2 Weeks With Intermittent Fasting Guide
If you want to lose more weight in less time like in 2 weeks, You must put in the extra effort in addition to intermittent fasting.
Our bodies lose weight in a very simple way means the technique is pretty simple. Consume less and utilized more. To know about the best vegan foods to lose weight fast.
When you will attain a calorie deficit, Your body starts to lose weight. The difference between your calorie intake and utilization makes the weight loss process fast or slow. If the difference is more you will lose weight fast and vice versa.
So for a faster result, you must add some physical activity like aerobics to your weight loss routine with intermittent fasting.
You must regulate your diet while following an intermittent fasting weight loss routine. Add more fiber to your diet for a satiated feeling for a long time.
Intermittent Fasting Methods
There are several methods of intermittent fasting. You must choose the one which suits you best. So please read this intermittent fasting guide properly and check carefully before adopting the one for you.
Fast For 12 Hours A Day
The rules for this plan are pretty simple. Each day, a person must choose and stick to a 12-hour fasting window.
According to some experts, fasting for 10-16 hours can allow the body to convert fat storage into energy, releasing ketones into the blood. This should encourage weight reduction.
This form of intermittent fasting regimen may be suitable for beginners. This is because the fasting window is quite limited, the majority of the fasting happens during sleep, and the person may consume the same amount of calories every day.
The simplest approach to completing the 12-hour fast is to include the time period of sleep in the fasting window.
A person may, for example, opt to fast between 8:00 p.m. and 8:00 a.m. They’d have to finish their meal by 8:00 p.m. and wait until 8:00 a.m. to have breakfast, but they’d be sleeping for much of the time in between.
Fast For 16 hours A Day
The 16:8 approach or the Leangains diet involves fasting for 16 hours a day and eating for 8 hours.
Men fast for 16 hours each day and women fast for 14 hours on the 16:8 diet. This sort of intermittent fasting may be beneficial for someone who has attempted the 12-hour fasting strategy but did not notice any improvements.
In this fasting method, folks generally consume their evening meal by 8:00 pm, skip their breakfast the next day, and do not eat again until midday.
A Research on mice discovered that restricting the eating window to 8 hours safeguarded them from obesity, diabetes, inflammation, and liver disease, even though they ate the same total amount of calories as mice that ate whenever they wanted.
Fast For 2 Days A Week
People who follow the 5:2 diet, eat normally for 5 days and then cut back on calories for the other two days.
During these two fasting days, men typically ingest 600 calories while women consume 500 calories.
People usually divide their fasting days throughout the week. They may, for example, fast on Tuesdays and Fridays and eat regularly on the other days. There should be at least one non-fasting day between the fasting days.
There have been limited studies on the 5:2 diet, often known as the Fast diet. A study of 107 overweight or obese women discovered that calorie restrictions twice weekly and continuous calorie restriction both resulted in identical weight loss.
The study also discovered that this diet lowered insulin levels and enhanced insulin sensitivity in participants.
A small-scale research examined the effects of this fasting strategy on 23 overweight women. Over the course of 1 menstrual cycle, the participants shed 8.0 percent of their overall body fat and 4.8 percent of their overall body weight.
However, after five days of normal eating, the majority of the participant’s measurements returned to baseline.
A Weekly 24-Hour Fast
Fasting for one or two days a week, often defined as the Eat-Stop-Eat diet, means not eating food for 24 hours at a time. People mostly fast from one breakfast to the next breakfast, or from one lunch to the next lunch.
People who are following this fasting strategy can drink tea, water, and other calorie-free beverages during their fast.
While on the non-fasting days’ people can resume their normal eating routines. Eating in this manner minimizes a person’s total calorie consumption yet leaves no restrictions on the specific items consumed.
A 24-hour fast can be challenging for many, causing headaches, fatigue, and irritation. Most people may find that these symptoms become less intense with time when their bodies acclimate to this new eating pattern properly.
It is advisable to try 12 or 16 hours of fasting before adopting the 24-hour fasting method if you benefit from a 12-hour or 16-hour fasting method you can safely transit to the 24-hour fasting method.
This simple adaptable intermittent fasting method may be good and convenient for beginners. It entails meals skipping occasionally.
People can choose which meals to skip based on their hunger level or time constraints. However, it is critical to include nutritious foods in your every meal.
Meal skipping is most likely to be successful when people monitor and respond to their body’s hunger cues.
People who follow this meal-skipping method of intermittent fasting will eat when they feel hungry and skip meals when they are not.
For some people, this may feel more natural than the other fasting strategies.
Tips To Maintain Intermittent Fasting
Intermittent fasting is effective in weight loss but it is very challenging to maintain an intermittent fasting routine for a long time.
Thatswhy here we are providing several tips that can help you a lot to maintain your intermittent fasting routine, as well as maximize its benefits and results.
- Avoid food obsession. Plan enough distractions such as catching up on paperwork or going to the movies on fasting days which can help you to avoid thinking about food.
- Stay hydrated. drink plenty of water and calorie-free beverages, such as herbal teas, and lemonade throughout the day.
- Relaxing and resting. On fasting days, avoid vigorous activity, while mild exercises such as yoga or walking may be good.
- Consuming High volume food. Choose low-calorie items that are satisfying, such as popcorn, fresh fruits, and raw vegetables with high water content, such as melons and grapes.
- After the fasting period, choose nutrient-dense meals. Consuming meals abundant in vitamins, minerals, fiber, and other nutrients helps to stabilize blood sugar levels and avoid nutrient deficiencies. A well-balanced diet can also help with weight loss and general health.
- Making each and every calorie count. If your diet plan allows for some calories during fasting intervals, choose nutrient-dense foods that are high in fiber, protein, and healthy fats. Beans, lentils, eggs, salmon, almonds, and avocados are a few examples.
- Enhancing the flavor without extra calories. Herbs spices, garlic, or vinegar can be used judiciously to season foods. These items are low in calories but high in flavor, which may help alleviate feelings of hunger.
The Bottom Line
There are various techniques of intermittent fasting, and no single regimen will work for everyone. Persons will get the best results if they experiment with several methods to find what fits well with their preferences and lifestyle.
Regardless of the method of intermittent fasting, fasting for long stretches while the body is unprepared might be challenging and problematic in some cases.
These types of dieting methods may not be suited for everyone. If a person is sensitive to disordered eating, these tactics may aggravate their problematic connection with food.
People with medical issues, such as diabetes, should see a doctor before starting any type of fasting.
A balanced and healthy diet is needed for the best outcomes on non-fasting days. If required, a person might seek expert assistance to customize an intermittent fasting regimen and prevent complications.