intermittent fasting and weight loss: how it works and what to expect?

intermittent fasting (IF) has emerged as a popular method for weight loss. in intermittent fasting, the focus is on when you eat, rather than what you eat. this approach helps in weight loss and metabolism boost.

how intermittent fasting helps weight loss

these physiological changes that occur during fasting help us to understand how fasting helps in weight loss.

hormonal changes

when you fast, several hormonal changes take place that facilitate weight loss:

insulin levels: fasting leads to a significant drop in insulin levels, which promotes fat burning. Lower insulin levels make it easier for your body to access stored fat.

human growth Hhrmone (HGH): levels of HGH can increase significantly during fasting, which helps in fat loss and muscle gain.

norepinephrine: fasting increases the release of norepinephrine, a hormone that boosts metabolism and encourages fat breakdown.

increased fat oxidation

research suggests that intermittent fasting can enhance fat oxidation, meaning your body becomes more efficient at burning fat for energy. This can lead to a reduction in body fat percentage over time

caloric deficit

one of the simplest ways to lose weight is to consume fewer calories than you burn. intermittent fasting can help create this caloric deficit by limiting the time you have to eat

what to expect when you start intermittent fasting

initial challenges

hunger pangs: in the beginning, you may experience hunger pangs, especially during fasting hours. this is normal and often subsides as your body adjusts.

fatigue: some people report feeling tired or sluggish initially. this can be due to a lack of energy from food, but it often improves as your body adapts.

long-term benefits

once you get past the initial adjustment period, many people report several benefits:

weight loss: most individuals experience weight loss, especially if they maintain a caloric deficit.

improved focus: some find that fasting enhances mental clarity and focus, possibly due to stable blood sugar levels.

better digestion: a more extended fasting period can give your digestive system a break, leading to improved gut health.

conclusion

intermittent fasting can be an effective tool for weight loss, but it’s essential to approach it with realistic expectations and a focus on overall health. by understanding how it works and what to expect, you can make informed decisions about whether this eating pattern is right for you.

if you want to know more about intermittent fasting and have queries if IF is suitable for you and what you should consume during the eating window, ayurveda and nutrition science experts at Làvi can help you and provide personalized guidance to support your health journey.

you can schedule a free consultation at - https://www.lavi.one/book-schedule

reference

1. Harvie, M., Pegington, M., Mattson, M. P., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers

2.Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381, 2541-2551.