Intermittent Fasting (IF) is a very popular weight loss method today. IF weight loss involves setting a time for fasting and eating without focusing on changing food consumption patterns. During fasting, the body secretes less insulin. Which reduces the conversion of blood sugar to fat, resulting in reduced subcutaneous fat storage and weight loss. During periods when insulin levels are low, the body secretes more growth hormone and norepinephrine. These hormones help the body burn fat and increase energy metabolism without reducing muscle mass like continuous fasting.
For beginners, it may be painful to fast because the body is not used to it. It may discourage you to continue IF. The ยูฟ่าเบท recommends that you gradually start fasting for a short period of time and gradually increase the fasting period. You can start with 12/12 in the first week. And gradually increase in the following weeks to 13-14-15 until you reach 16/8.
You can eat snacks and meals as usual because the principle of doing IF does not take into account calorie values. It takes into account eating and fasting times more. Some people may still misunderstand that doing IF requires controlling calories as well. But doing so may cause the body to receive insufficient energy. You may even faint. However, it does not mean that you should eat and store a lot of food, afraid that your body will be hungry while fasting. Another thing that the would like to recommend is that eating during IF should reduce white flour, high fat, and white sugar. This will help you lose weight even better.
The benefits of Intermittent Fasting (IF) are that when weight is lost, the amount of fat in the body is reduced. It will help reduce the risk of various non-communicable chronic diseases such as diabetes, high cholesterol, high blood pressure, coronary artery disease and cerebrovascular disease. It helps the nervous system function better and reduces the risk of Alzheimer’s disease.
During the fasting period, you should not eat food or drink that gives energy. And has sugar at all because it will prevent the body from abstaining from food. Which will cause the body to sense that there are nutrients coming in. And the body will use energy from the food that you eat instead. It will not draw on accumulated fat for use. As for things that can be eaten during the fast, they are plain water, black coffee, and tea without sugar.
Doing IF alone may not be able to reduce weight if you still eat foods that provide more energy than your body needs. When the time limit is too long, it may cause hunger and increased appetite. When it’s time to eat, you may eat whatever you want. If you lack control and self-restraint, you risk eating more than your body needs or feeling guilty for eating too much, which can lead to stress. And if you lack discipline and consistency in doing it and lack exercise, you may not lose weight.