How Intermittent Fasting Diet Can Help You Lose Weight, Evidence-Based

It's no surprise that everyone wants to look good and physical fitness is the main contributing factor when it comes to physical attractiveness. The universal desire to lose weight and look good is so strong that the weight loss industry has turned into a multi-million-dollar business, with new diets and supplements being introduced every other day.
 
However, the good news is that you don't need to spend all your savings to lose weight, as mindful eating, portion control, and certain gaps between meals can help you lose weight for free. One of the latest weight-loss trends that are scientifically proven to be highly effective is Intermittent Fasting, also known as IF.
 
Intermittent fasting is not your regular diet as it doesn't specify the type of food you should consume. Instead, it specifies the timing of food intake. As the name suggests, this routine consists of alternating between periods of eating and fasting throughout the day. Keep reading to learn about the ways you can benefit from this simple, safe, and convenient weight-loss method.
 
1.    Decreased Calorie ConsumptionThis one is a no brainer. Fasting means not consuming any solid food, and if you're habitual of having snacks frequently or munching things at all times, then you have more chances of gaining weight as excessive snacking leads to weight gain. If you start intermittent fasting, you won't be eating anything during a particular time of the day, which means reduced calorie intake that would eventually induce weight loss.
 
2.    Ketosis InductionTo those who aren't familiar with the term, ketosis is a state in our body that promotes fat burning, and intermittent fasting is an ideal way to induce ketosis. Since our body needs energy at all times, it utilizes our stored carbohydrates in the form of glucose in the fasting condition.
 
However, there is only so much glucose that can be used. If the fasting extends for a longer time, which usually does during IF, the body starts burning the fat reserves for energy. You could also take things one step ahead by having a keto diet once in the food consumption periods, and this will keep you in the state of ketosis for a longer time.
 
3.    Reduces Insulin ConcentrationIntermittent fasting is extremely beneficial for regulating your insulin levels. It works by enhancing the insulin sensitivity in your body that helps to lose weight. It improves the blood insulin levels by increasing the uptake of the excess insulin in your bloodstream. Furthermore, fasting reduces the insulin levels in your body, which triggers the process of fat burning.
 
4.    Enhanced MetabolismAccording to research, intermittent fasting promotes the derivation of greater energy from food. It also enhances the concentration of adrenaline and noradrenaline in your body. Both these hormones promote the use of energy through fat burning, which leads to weight loss.
 
Furthermore, an enhanced metabolism guarantees quick digestion and defecation of food, which promotes weight loss. Improved metabolism is also a one-way ticket to greater calorie burning, which induces weight loss.
 
5.    Combats Visceral FatIntermittent fasting is also really famous due to its star power of reducing visceral fat that is also known as belly fat. Visceral fat is a highly dangerous fat covering the organs in your abdominal region. According to research and trials, many people have noticed a significant reduction in their visceral fat after intermittent fasting.
 
6.    Decreased InflammationHidden inflammation is one of the most common hindrances in weight loss. Intermittent fasting reduces inflammation by combating oxidative stress. People following intermittent fasting have observed a drastic reduction in leptin and adiponectin levels, which promote internal inflammation. Reduced inflammation is highly beneficial for optimal weight maintenance.
 
7.    Getting Rid of Cellular WasteWe have two homes, one is the house we live in, and the other is our body. Both of our homes tend to get dirty over time. While our house collects dust, the human body gathers cellular waste that hinders optimal cellular working. While we can sweep the dust away from our house, fasting is the ideal option for detoxifying your body from accumulated waste.
 
According to research, intermittent fasting induces autophagy, which clears cellular wastage from our body for improved functioning. Once your body has undergone an intense cleaning, you will have better chances of losing weight since all weight-loss promoting mechanisms would operate much better.
 
8.    ConvenienceOne of the main reasons why intermittent fasting is such a hit is its simplicity. You don't need to follow any over the top dietary restrictions for this weight loss strategy. Neither do you need to consume exotic and super expensive foods? Furthermore, you don't need to stress about the number of calories you consume since it's all about time management.
 
This is an ideal dietary routine that can be followed for a long time since it's completely hassle-free. Following this routine for a long period of time will definitely have beneficial weight loss effects, and it would also promote weight maintenance.
 
9.    Final WordIntermittent fasting is the answer to your prayers! It's simple, easy, and super effective. All you need to do is keep an eye on the time of food consumption, and you will see the results in no time. It not only reduces your overall calorie intake but also regulates the hormone levels that speed up the weight loss process. So, what are you waiting for? Try the intermittent fasting diet to make the most of all the benefits listed above.
 
Citations
Kris Gunnars, "How Intermittent Fasting Can Help You Lose Weight," September 25, 2020, https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss
 
Corey A. Rynders, Elizabeth A. Thomas, Adnin Zaman, Zhaoxing Pan, Victoria A. Catenacci, Edward L. Melanson, "Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss," October 14, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017/
 
Mary-Catherine Stockman, Dylan Thomas, Jacquelyn Burke, Caroline M. Apovian, "Intermittent Fasting: Is the Wait Worth the Weight?", June 1, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
 
Kris Gunnars, "10 Evidence-Based Health Benefits of Intermittent Fasting", August 16, 2016, https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting