Ask the experts: How much weight can I lose with intermittent fasting in a month?
By NCVC Staff | Published on Sep 20, 2023
Intermittent fasting has gained popularity as an alternative to full fasts. By alternating cycles of fasting and eating, individuals can achieve weight loss while still enjoying their favorite foods. But how much weight can you really lose with intermittent fasting in just one month? Let’s dive in and explore this intriguing concept.
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Intermittent Fasting: A Natural Approach
Intermittent fasting is a method that aligns with our body’s natural instincts. It’s a concept that our bodies are well adapted to, considering our ancestors’ hunter-gatherer lifestyle. Think about it – when we’re unwell, our appetite naturally decreases. Our ancestors only ate when they could hunt down animals or find fruits and nuts. This means our bodies are designed to handle intermittent fasting.
Understanding the Basics of Intermittent Fasting
Intermittent fasting involves restricting your eating to a specific window of time each day. For example, you might choose to consume your meals within a six to eight-hour period. This method allows your body to enter a fasting state for an extended period, enhancing the effects of weight loss. If you finish eating dinner by 7 PM, your next meal won’t be until around noon the next day.
During the fasting period, it’s crucial to stick to water only. Tea, coffee, and other beverages are not permitted, although some variations of intermittent fasting may allow non-caloric beverages.
Unlocking the Benefits of Intermittent Fasting
Intermittent fasting can help your body become more efficient in using insulin, the hormone responsible for fat storage. By keeping insulin levels down and preventing blood sugar spikes and inflammation, you’ll be on your way to shedding those pounds. Additionally, this fasting method allows your body to redirect its blood flow to the areas that need healing and care, promoting overall well-being.
Another exciting benefit of intermittent fasting is its ability to stimulate BDNF (brain-derived neurotrophic factor). BDNF is a protein that plays a vital role in creating new neurons and protecting existing ones. It facilitates communication between neurons, which is crucial for thinking, learning, and brain function. Intermittent fasting activates the gene responsible for turning on BDNF, boosting cognitive function.
Eating Right for Optimal Results
While the focus is on when to eat, it’s equally important to pay attention to what you eat. For the best results, aim for balanced meals that include complex carbohydrates such as jowar, bajra, rajgira, quinoa, oats, and brown rice. Incorporate lean protein sources like eggs, chicken, fish, dals, pulses, nuts, and seeds. Don’t forget healthy fats from coconut oil, ghee, olive oil, avocados, nuts, and seeds. High-fiber fruits and vegetables should also have a prominent place in your meals. And of course, remember to hydrate, exercise, get enough sleep, and rest to support your weight loss journey.
Weight Loss Expectations with Intermittent Fasting
When done correctly, aligning with your mind, body, and soul, intermittent fasting can lead to significant weight loss. On average, individuals can expect to lose anywhere between 2 to 6 kilograms a month. In addition to shedding pounds, you’ll notice excellent inch loss and a boost in energy levels and brain function.
However, it’s essential to consider other factors such as age, physical activity levels, medical conditions, and stress levels when aiming for weight loss. These factors can influence your individual results.
Remember, intermittent fasting may not be suitable for everyone. It’s always wise to consult with a healthcare professional before embarking on any weight loss journey or making significant changes to your diet.
With the natural approach of intermittent fasting and a mindful approach to eating, you’ll be on your way to achieving your weight loss goals. Stay determined and enjoy the journey!