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How to Do Intermittent Fasting to Lose Weight?

You may be wondering what intermittent fasting is about; well, as the name implies, it helps individuals you desire to lose weight to eat fewer calories.

It involves all kinds of processes or protocols in achieving this objective of weight loss like skipping meals during fasting, eating fewer calories, avoiding high-calorie intake, and more.

In other words, intermittent fasting is a reliable, yet effective way to lose weight thereby improving your wellness.

How to Do Intermittent Fasting to Lose Weight

In this blog post, we shall focus on the benefits of intermittent fasting, types of schedules, frequently asked questions like; how much weight can you lose in a month with intermittent fasting, food to eat during fasting, and more.

Foods to Eat While Fasting

Here the various list of fasting diets you can enjoy while you are on intermittent fasting during weight loss;

  • Consume fruits and vegetables
  • Eat high-fiber
  • Eat low carb diets and avoid high carb meal
  • High protein food like fish, nuts, meats
  • Drink more water
  • You can also chew high fiber gummies.

The above are some primary food to eat while fasting.

Intermittent fasting schedule

There are basically three types of intermittent fasting schedule which are;

  • Alternate-day fasting
  • Whole-day fasting
  • Time-restricted fasting

Above the three types of intermittent fasting, experts often recommend time-restricted fasting which is based on 16:8 format. This is suitable for beginners who desire to get fast and possibly results in intermittent fasting to lose weight.

How much weight can you lose in a month with intermittent fasting?

It is important to know that intermittent fasting reduces body weigh with about 3 to 8% within 3 to 24 weeks.

Depending on the individual, most notably, some individuals lose about 0.55 pounds or 0.25kg a week by engaging intermittent weight loss plan.

It is also important to note, the study review in 2014 reviews that intermittent fasting can also help to reduce belly fats.

Why am I not losing weight on intermittent fasting?

not losing weight on Intermittent Fasting

You may be wondering why you are not losing weight on intermittent fasting. You must understand that intermittent practice does not guarantee you will lose huge pounds, however, it can enhance the consumption of fewer calories which promotes a weight loss plan.

Many use the 16:8 format for intermittent fasting to lose weight that is you can only eat for eight hours per day.

After this whole schedule, you still find out that you are not losing so much weight as expected. No doubt, this scenario can be frustrating and tiring.

If you have been on intermittent fasting and you are yet to see positive results, then it is high time, you analyze your plan. Let’s look out three basic reasons that buttress why you are not losing weight from intermittent fasting despite your efforts;

  • Excess calories intake
  • Low eating habit
  • Too many calories-based foods

Excess Calories Intake

Excess Calories Intake

One of the primary reasons why there are no changes in your body weight during intermittent fasting may be a high intake of calories.

It is a good time to look into the number of calories you consume daily. Though it is not easy to calculate the exact calories you are eating, but it is important to know.

Not knowing the number of calories one consumes during intermittent fasting to lose weight leads to high-calorie intake.

Low eating habit

Avoid Low eating habit

Another reason why your intermittent fasting plan is not working as expected maybe due to low eating habits. In other words, you are not eating enough calories.

As stated above, you should understand the number of calories that works best for your body system.

Your calorie intake should not be too high or low. It must be balanced, so as to attain your weight loss goal.

For instance, if your body takes in 1000-1200 calories on the go, which is something we should avoid, your body system will work with 1200 calories.

It is important you avoid excess sugar and focus on average weight loss goal.

Too many calories-based foods

avoid calories-based foods on Intermittent Fasting

Here is another reason why your intermittent fasting to lose weight is unsuccessful. When you consume diets, meals that contain too many sugars, you render the goal of intermittent fasting useless.

It is essential to monitor your calorie intake. This will give you the kind of meal you should eat, experts recommend low carb diets for weight loss strategy.

What are the benefits of intermittent fasting?

benefits of Intermittent Fasting to Lose Weight Fast

Why choose or add intermittent fasting to weight loss? If you are wondering what is the importance or advantages of intermittent fasting look no further. Below are some major benefits of intermittent fasting;

  • It helps to reduce body weight and excess fat
  • It helps to reduce sugar levels and lower blood insulin
  • Increases fat burning strategy
  • Intermittent helps to boost your energy level for optimal result
  • Bring about growth in your immune system
  • Very effective for improved health
  • Controls calories intake.

The above are some benefits or reasons why you should add intermittent fasting to a weight loss plan.

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