Intermittent fasting is a nutritional method for fat loss and muscle mass gain. Discover how to do it and all its benefits.
Intermittent fasting, also referred to as IF ( Intermittent Fasting , for its acronym in English), is a nutritional method or put another way, a diet based on the premise of obtaining various benefits for the Super Keto Burn body and health, performing periods of fasting and periods of food intake at a certain time.
The concept of intermittent fasting is very popular within the fitness community and perhaps until this point it will begin to be familiar, since it is very likely that you have heard it on more than one occasion.
Intermittent fasting and how to carry it out
As I explained earlier, this diet consists of carrying out periods of fasting and subsequently performing periods of food intake. If we go deeper into this small world, we can find that there are different types of intermittent fasting, the most important being fasting 16/8, fasting 24 and fasting 48. Another less frequent but also used, is fasting 12 / 12.
But what do each of these concepts refer to? How do they differ? There is practically not much to deepen to understand what each of them consists of. Fasting 16/8, for example, consists in performing a fast of 16 hours in a row and then performing a feeding period of 8 hours. But beware, this does not mean that we will be eating for 8 hours without stopping for a single second.
To get an idea, we can assume that during these eight hours when we will take the opportunity to ingest all possible calories so that in the remaining 16 of the day we remain without eating any type of food.
If we make the first meal of the day at eight in the morning, it means that we have until four in the afternoon to cover all the nutritional requirements of the body and from there wait again until eight in the morning of the next day, since 16 hours have passed.
In the case of fasting 24 and 48, as the name implies, we will be 24 and 48 hours respectively without consuming a single calorie. It may seem hard – and it is – as dangerous if it is not carried out with the advice of a specialist doctor, because although the body can easily adapt to food shortages, one must be very aware of unfavorable reactions such as hypoglycemia and the lack of energy. Some experts insist that these cases are not usually as frequent, but it is better to be safe than sorry.
Finally, there is fasting 12/12. There is not much to explain, because it follows the same premises of the other models mentioned above.
It is important to clarify that, during intermittent fasting, only a total of 2 meals should be carried out, no more, no less. This means that if for example you follow the plan devised for fasting 16/8, then you must make the first meal at eight in the morning and then again until before four in the afternoon.
Benefits of intermittent fasting
Now that we have a small notion about how to carry out intermittent fasting, we can proceed to know its main benefits – as well as some of the prejudices (although that later) – to be able to make a decision based on stronger options .
The main benefits of intermittent fasting are:
- It helps reduce the signs of aging , both physical and physiological. It has also been shown to significantly reduce the mortality rate.
- Reduce inflammation levels .
- It provides positive effects on neuronal plasticity .
- It improves levels of good cholesterol (HDL), reducing those of bad cholesterol (LDL) and triglycerides.
- It improves the body’s ability to oxidize fat , preventing lean mass from being eliminated at the same time.
- It helps improve insulin sensitivity, as well as promoting the use of glucose as an energy substrate.
- It improves willpower, that is, it helps calm the constant feeling of hunger that is often caused by anxiety, resulting in false hunger.
Intermittent fasting for fat loss and muscle mass gain
Intermittent fasting has been adopted as a nutritional strategy for all the goals you have in mind, that is, to gain lean mass or lose muscle.
Perhaps one of the main controversies regarding this method is that many mistakenly believe that in this way the metabolism can be slowed down by making so few meals a day. But as we have already told in an article above, this is a myth and the activity of metabolism is not related to the number of meals ingested throughout the day.
Intermittent fasting is especially good for people who have a low metabolism and who can gain weight at the minimum increase in caloric levels.
Performing intermittent fasting for the first time
First, because it is a regime that must be followed to the letter to be able to show results, it must be taken into account that prior preparation is required, both physically and mentally. This is especially crucial for those people who are used to eating about 4 or 5 meals a day, even more.
The first time you intend to carry out intermittent breakfast, it is advisable to perform it under the 16/8 method so as not to suffer from anxiety due to prolonged food restriction. The preparation phase consists of getting used to making fewer meals a day, without neglecting the portions of nutrients that must be ingested per day to meet any objective.
To do this, we must limit ourselves to making only three daily meals (breakfast, lunch and dinner). Once this is achieved, it is important to start reducing breakfast calories so that the point where it is no longer difficult to skip this meal is reached.
Once this is achieved, it will be much easier to make two meals throughout the day, such as lunch and dinner. From there, a little more discipline and preparation will be required to take the next step and perform the 24-hour method in order to gain better results.
What about the workouts?
Well, everything depends on each one. For some people it is possible to train without any food prior to exercise, including strength routines. If you have trouble doing it, there is no problem, it is all a matter of adjusting your training schedules, according to your intake schedules so that you can go to the gym with the necessary energy to carry out a 100% weight routine.
Leaving everything behind, it is also important to mention that intermittent fasting is a long-term sustainable Super Keto Burn Reviews eating style, in fact, many people have adopted it as their day-to-day regimen, although it takes a lot of effort and discipline to keep it . Even so, if you are one of those people who like to try new things and you are curious about the results you can get, there is no problem, you can make an intermittent breakfast a couple of days and then return to your common feeding habits.