5 Hacks To Boost Your Fat Loss In Intermittent Fasting now!

Intermittent fasting is a dietary pattern that involves periods of time with and without food intake. It benefits our body health and helps boost your fat loss. It’s been around for centuries practiced by Hindus, Buddhists, Christians, and Muslims but has recently seen a resurgence in popularity.

Lifestyle choices are one of the best ways to extend your lifespan without supplements or drugs. One of these lifestyle choices is intermittent fasting. It has been proved that it is beneficial for the heart, brain, and immune system.

Some of the benefits of intermittent fasting are reduced risk for cardiovascular diseases, improved insulin sensitivity, reduced inflammation, lower blood pressure, and enhanced weight management.

What is Intermittent Fasting?

Intermittent fasting is a type of diet that involves cycles of fasting, or periods without food consumption. The type and duration of fasts vary from person to person and from study to study.

The idea behind it is that by going for extended periods without food consumption, you get a break from your body’s constant work to get energy from the food you eat. In the absence of food energy, your body will turn to its own stored reserves to provide energy.

As a result, after a period of fasting, your cells have been given the chance to detoxify and heal themselves which can have many health benefits.

• 1. Intermittent fasting can boost your metabolism and reduce your cholesterol level.
• 2. It can help you lose fat, especially from around the abdominal area, while also increasing muscle mass.
• 3. It can increase your energy levels, which means you have more stamina for exercise or other activities on a daily basis.
• 4. It can reduce the?risk or even reverse diabetes?and heart disease, as well as improve brain function, so it’s a great way to be healthy for life!

The most common form is the 16/8 method where you fast for 16 hours and eat during an 8-hour window each day.

Please check out my in-depth?guide to intermittent fasting?here.

Intermittent Fasting and Fat loss

The most obvious benefit of intermittent fasting is weight loss. Intermittent fasting has been shown to increase fat loss and decrease fat mass in animal studies and in human subjects.

Intermittent fasting involves restricting food intake for a period of time, usually between 12 and 24 hours. During this time, hormonal processes promote fat breakdown and energy production. One study on intermittent fasting found that this method helped subjects reduce body fat percentage by 3-4% in 3 months.

This study?shows that intermittent fasting helps retain more lean body mass than simple calorie restriction.

Another study was done?wherein it showed that fasting increased the resting energy expenditure thus helping to boost fat loss.

So in this article next I will list out the 6 best ways to even further boost your fat loss in intermittent fasting.

Best Ways To Boost Your Fat Loss

1. Workout Just Before Starting Your Fast.

A recent study published on Sep 2021 in the scientific journal Medicine & Science in Sports & Exercise?has discovered a way to speed up the fat-burning process and boost fat reduction.

According to the study’s authors, doing a vigorous workout right before starting a fast can help your body enter a fat-burning mode much faster by up to 3 hrs compared to nonexercise participants.

Aerobic exercise at the start of a fast increases?(β-Hydroxybutyrate) BHB?production throughout the fast without affecting subjective feelings of hunger, thirst, stomach discomfort, or mood.

We’re talking about?ketosis?when we say the human body enters a?high-fat-burning state. On a normal day when we eat regularly, our bodies now run on the simple sugar glucose. However, because we are not consuming any glucose through food during a fast, the body eventually resorts to alternative fuel sources. When this occurs, the human body begins to burn stored fat for energy, a condition known as ketosis.

Exercise before a fast, according to researchers, causes the body to burn through a significant amount of energy/glucose, resulting in a rapid transition to ketosis. Those who did not exercise did not achieve ketosis until 20 to 24 hours into their fast.

So after your last meal of the day after a short gap of 30 min take a brisk walk or a more strenuous session on a treadmill if comfortable for a max of 45 min.

2. Do More Reps Than Heavy Weight.

You may think that weight training is just for building muscle, but it also increases metabolism. Because your muscles need more energy to perform, your body increases its rate of burning fat. So while you’re working out, you’re also boosting your metabolism and becoming healthier.

The more muscle you have on your body, the higher your resting metabolic rate will be. As a result, you’ll burn more calories throughout the day–even when you’re not working out!

The combination of resistance training and a healthy clean diet archives the max fat loss while simultaneously preserving muscle mass as observed in this?study in the?International Journal of Sports Nutrition and Exercise Metabolism.

However, a simple trick in the gym can get you twice the calorie loss in the results.

While it may be tempting to lift the heaviest weights available, research suggests that focusing on rep quantity rather than weight burns significantly more calories.

A group of young men either performed a lot of bench press reps with modest weight or a considerably heavier bench press for only a few repetitions in this study by?the?Journal of Strength and Conditioning Research. Surprisingly, individuals who performed more reps with lighter weights burnt nearly?twice as many calories?as those who completed fewer reps with heavier weights.

So just strength training and tweaking the training to include more muscle endurance (More Reps) will boost your fat loss by 2X.

Apple Cider Vinegar

3. Apple Cider Vinegar

Vinegar has been used for centuries to help with weight loss.

Vinegar is a low-calorie, low-sugar, and low-fat food that can be used to replace high-calorie sauces or dressings. It’s also rich in potassium, calcium, magnesium, and vitamin B6. These nutrients are important for maintaining a healthy weight.

Vinegar can help your body break down fats more easily and it can also help you feel full longer after eating it.

Vinegar is just a weak solution of acetic acid that takes energy to digest and activates an enzyme called AMPK, which works like a fuel gauge for our bodies. When it recognizes that we are running low on energy, it boosts energy?production and tells the body to stop storing fat and start burning it.

A double-blind study in Japan looked into the effects of drinking vinegar on body fat reduction?in overweight men and women.

They randomly assigned 150 overweight people to one of three groups. A high-dose and a low-dose apple cider vinegar group. lastly, a 3rd placebo control group drank acidic drinks with no acetic acid.

By the third month, the vinegar groups had not only lost significant weight but also lost visceral fat and lost an average of an inch off their waist just by having 2 tablespoons of apple cider vinegar.

So add apple cider vinegar to your salads and enjoy the results.

Circadian Rhythm

4. Human Circadian System

Individuals are usually not hungry in the morning, despite the extended overnight fast, and breakfast is usually the lightest meal of the day.

This disparity can be explained by an endogenous circadian effect on appetite. Hunger is low in the morning and peaks in the evening, enticing us for larger meals before the night’s fast.

This study shows that the circadian drop in appetite?during the night could potentially counteract the fasting-induced hunger surge that could otherwise disrupt sleep.

Another study shows that Diet-Induced?thermogenesis, which is the energy spent to consume the food is 50 % more in the morning than in the night.

This explains why is it easier to gain weight while having the same meal at night than in the morning. The body digests the food 50 % more efficiently in the day. The above-mentioned circadian system is responsible for the same.

Keep your last meal of the day,?light to extract the best benefit of your body’s circadian rhythm?and boost your fat loss.

Glycemic Index

5. Break Your Fast With Food Low In Glycemic Index.

Low glycemic index foods are a great way to break your fast. They help to avoid the Insulin spikes in the blood that can happen when you eat high glycemic index foods.

Insulin prevents fat breakdown in adipose tissue by inhibiting the intracellular lipase enzyme that breaks down triglycerides into fatty acids.

Insulin?promotes fat accumulation?by preferentially burning carbohydrates over fatty acids for energy.

High glycemic index foods are responsible for big spikes in the insulin in the body. This can put a toll on both physical and mental health.

Eating vegetables and fruit can help people avoid these insulin spikes for up to four hours in this recent study.

Conclusion:

There are many benefits of intermittent fasting, including weight loss, reduced risk of type 2 diabetes, and cardiovascular disease. However, not all people can fast. For those with health conditions or who are pregnant, it is best to consult a doctor before trying this type of diet.

All the above hacks can be used even if you are on any other diet but they will boost your fat loss. The object is how to optimize fat loss to get maximum benefit.

Best of luck. let me know if any of the above helped you lose fat.

For better health via nutrition please visit www.innryou.com

Disclaimer?-This article should only be used as a source of information. The information presented here should not be used in place of, or in addition to, professional medical advice for the treatment of depression. Anyone who notices signs of depression or feels they may have a problem should consult a doctor for a proper diagnosis and/or therapy recommendations.