Intermittent fasting to lose the “pouch”? Find out how to dry it!

Find out the most common ways to start fasting and how to start combining it with daily physical activity

Intermittent fasting is a dietary practice that alternates periods of eating and fasting that has gained much popularity in recent years.

The method helps create a calorie deficit (i.e. consume fewer calories throughout the day), which helps burn fat while maintaining constant energy levels throughout the day. Let’s understand better how it can be used for drying!

Fasting and weight loss

Intermittent fasting works on two important aspects for fat loss: first, by reducing the time available to eat, a natural decrease in calorie intake occurs, facilitating the deficit necessary for fat loss.

Second, during fasting, the body uses fat stores for energy, especially when insulin levels drop and a hormone called glucagon begins to act, encouraging the burning of stored fat.

Recent studies even indicate that this method is particularly effective for those who want to reduce body fat in a gradual and controlled way. “The majority of evidence shows that intermittent fasting leads to greater fat loss measured in fat mass (kg) or body fat percentage compared to a ‘free’ diet,” an excerpt from the study states.

How does fasting help with dryness?

Intermittent fasting promotes weight loss and belly fat loss in several ways:

• Calorie deficit: By limiting the time you spend eating, intermittent fasting helps reduce your daily calorie intake without the need for strict calorie counting.
• Hormonal regulation: During fasting, insulin levels decrease while glucagon and adrenaline increase, which stimulate the breakdown of fat to be used as energy
• Increased insulin sensitivity: Belly fat is linked to increased insulin resistance, a condition that makes weight loss difficult. Intermittent fasting helps improve insulin sensitivity, facilitating the use of fat stores and, consequently, reducing the “pack”

While intermittent fasting can benefit weight loss, the strategy’s success depends on a balanced diet centered on fresh, minimally processed foods.

Types of intermittent fasting

Unlike diets that limit specific types of foods, intermittent fasting focuses on “when” you eat. Some of the most common methods include:

• Fasting 8/16: It consists of fasting for 16 hours and eating for the remaining 8 hours of the day. Typically, people skip breakfast and eat two or three meals between noon and 8 p.m.
• Fasting 5:2: With this method, the person eats normally for five days a week and limits calorie intake to around 500-600 on two non-consecutive days.
• Eat-Stop-Eat (24 hours): It consists of fasting for 24 hours, once or twice a week. The person eats one meal, then does not eat until the same time the next day
• Fasting on alternate days: the person alternates days of fasting (with a reduced caloric intake) with days of normal eating. In some cases, fasting is complete on fasting days
• Fasting 12/12: a lighter method, in which you fast for 12 hours and eat for the other 12 hours. It can be a good starting point for beginners as it allows for a more regular eating period

These approaches help the body to alternate between the fed state, in which insulin is more active, and the fasting state, in which there is a greater release of glucagon, a hormone that promotes the use of fats as a source of energy. energy. But remember that, before taking the test, the ideal is to consult a nutritionist, okay?

How to combine fasting and exercise to get dehydrated?

Intermittent fasting and exercise can be combined to increase fat burning and improve physical condition, but this requires care and adaptation.

When we train on an empty stomach, the body tends to use fat reserves as the primary source of energy, since glycogen reserves, derived from carbohydrates, are lower. This practice can aid weight loss and improve insulin sensitivity, but it’s important to know that, for beginners, fasted training can cause fatigue and dizziness, especially during strenuous exercise.

To practice fasting exercises safely, it is recommended to start with low-intensity activities, such as light walking or yoga, and observe how your body reacts. The ideal is to perform these workouts in the morning, after the overnight fasting period, since in this way the fast is already established without the need to go hours without eating.

As time passes, the body begins to adapt, better using fat as fuel and reducing feelings of tiredness. It is essential to hydrate well and avoid high-intensity workouts at the beginning, as they require greater energy commitment.

As your body adapts to fasted training, you can gradually introduce more intense activities, such as light weight training or short runs. For people who wish to perform fasted strength or endurance training, such as weight lifting, a longer adaptation may be necessary.

Importance of a balanced diet

Although intermittent fasting is an effective tool for weight loss, it must be combined with a balanced diet. Prioritize fresh, minimally processed foods, such as fruits, vegetables, lean proteins, and whole grains, and avoid ultra-processed products high in added sugars.

Furthermore, to ensure the safety and suitability of fasting for your physical condition, it is essential to consult a nutritionist, who will be able to adapt the plan according to your needs and goals.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.