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What Breaks a Fast and What Does Not Break A Fast
How To Do Intermittent Fasting for Serious Weight Loss (Dr. Berg)
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Have you been struggling to lose weight and keep it off? Have you tried everything on the market but nothing seems to work for you? If so, don't worry. There is a new trend in dieting that could be your saving grace! Intermittent fasting is a way of eating where people eat their food within a certain time frame each day. This article will explore intermittent fasting over six months and how effective weight loss is with this technique.
How Intermittent Fasting Works
Intermittent fasting, as the name suggests is a form of dieting where you cycle periods of not eating and eating. There are many different ways to do this and even more opinions on which method is the most beneficial. This article aims to discuss several kinds of intermittent fasting and how they can be used effectively. The first type we will talk about is called the 16/8 split. This means that you only eat within an 8-hour timeframe and then fast for 16 hours each day. For example, if your last meal was at 9 pm the night before, your first one would not be until 1 pm the next day. By keeping each fast within 8 hours, it allows those who use this method to reap the benefits of fasting.
This method has been researched extensively over the past 5 years with promising results. One study examined the effects intermittent fasting had on obese adults over eight weeks, compared to people who were dieting normally. The results showed that when following intermittent fasters they ate less per day than those who did not fast!
Another trial also confirmed that when administered correctly, intermittent fasting can be an effective way to lose weight and control high blood pressure in adults with pre-hypertension or hypertension!
Although occasional testing is suggested so you know how your body is reacting to different periods of eating, research suggests it's perfectly safe for healthy individuals. Other types of intermittent fasting are also very popular. One diet suggests fasting for 24 hours once or twice a week instead of just 16.
Another option is called the 5:2 fast; this entails eating normally for five days and then fasting for two days each week. Other options include eating only during short periods (breakfast-only diets), or diets where you dramatically reduce your caloric intake one day per week (the warrior diet). So, which method should you try?
With all these different ways to follow intermittent fasting, it can be difficult to decide which works best for you! Many benefits come along with following an IF plan, but there are also negative consequences that may occur too. If you've tried every other weight loss plan but none seem to work, why not try intermittent fasting? You have nothing to lose…except weight!
Lifestyle Changes to Make While Intermittent Fasting
Although this is a dieting technique, it can be used in conjunction with other diets. Here are some lifestyle changes you should make while intermittent fasting:
Eating healthy foods that are high in nutrients and low in calories will help keep your body working at peak levels. The best way to do this is by eating plenty of vegetables. It's okay to indulge now and then but fruits, meats, dairy products, etc. should be eaten sparingly due to the high-fat content they contain. This doesn't mean you have to completely cut them out just eat these foods in moderation!
Physical Exertion
While fasting, your body will use glucose as its primary source of fuel. This means that fat is burned much more slowly than it would be if you were eating normally. To keep up with the demands for energy from daily tasks such as walking upstairs or exercising, make sure to incorporate physical exertion into your life!
The Dangers of Intermittent Fasting
Although there are a lot of benefits associated with intermittent fasting, there can also be negative consequences that come along with this lifestyle change. Some people experience headaches and irritability when they first start on an IF plan- always consult a physician before beginning any kind of dieting regimen.
Another danger posed by regular fasting is missing important nutrients required by the body to function properly. The most common are vitamins found in vegetables, fruits, etc. Since these vital nutrients are not being ingested during fasting periods, it's important to make sure you're taking a daily multi-vitamin.
More dangerous consequences include fatigue and muscle loss. This occurs when the body is deprived of protein for extended periods. While this may work for some people, those who want to bulk up their muscles will be disappointed if their desired results are not achieved after following an IF plan.
Overall, intermittent fasting has many positive effects on the body but it is still an extremely strict form of dieting which can have negative consequences. If you choose to try intermittent fasting please consult your doctor beforehand, and make sure to follow the diet plan properly.
Gurl! Put that creamer in! Life is too short! Honestly I had no idea you were 5’7! Love the body you are in!! As for working out… you have to find what you love! I teach classes… cardio toning and yoga classes… but if I didn’t love it I’d be miserable! You look beautiful and I appreciate the raw feelings!!! 😘
Coconut Hazelnut is really good….it does not affect my weight!
RISA I’m on keto and channel I sarcastically lifeblood testing on all sweeteners and Stevie didn’t rise it a lot so you are good. If interested its called KETOCONNECT.
Risa, I agree that you just have to be comfortable with where you are in your weight. And I also I agree that a little extra weight looks better as we get older. I’ve given up trying to be “skinny” and just want to be healthy and have energy. Life is too short to give up cream in your coffee or the occasional cocktail! I’m not sure I can fast, but I am back on Weight Watchers and am trying to portion control and eat more lean protein and veggies (“trying” being the operative word, LOL). You are beautiful and I’ve been very much enjoying your channel!!
Thank you Gail! I most certainly am not giving up my cocktails! Lol! I do save those for the weekends now though. 😊
🌸 thank you so much for making this video and helping all of us girls out, I love how you are a “girls girl”your honesty just makes us appreciate you all the more ,how you are not afraid to admit your mistakes it definitely is helping me out being 43 and a mother of four I definitely need to lose some weight just so I feel better about myself. BTW you look gorgeous as always love the lip combo💄
Aw, thank you for this!!! Definitely give IF a try. I know it’s hard with kids around and all the “kid food”. I have two teenage boys and my 16 year old eats so much! He always wants high carb food and it’s difficult to say no to it when it’s staring you in the face! 😩
Instead of creamer use heavy whipping cream.
bbperez6 yep no carbs and the fat will keep her full until lunch.
but that has the most calories?
Thanks for this helpful video!
And thanks for being so natural and truthful! Love you 🌷🌷
I started 2 weeks ago. I started measuring my creamer 🤗. I am not watching my food choices as I should. 51 it is creeping up as well.
I have my coffee with heavy cream in the morning and I don’t feel like it’s impacted my goals with fasting. When I eat like a crazy women during what I call my feeding hours then I see a difference. I also combine it with an understanding of what foods put weight on me. I can eat pasta without problem but breads are a bad for me.
I’m a relatively new subscriber and I’ve only watched your beauty videos so far. This was so interesting! I really appreciate you sharing your experience and look forward to more videos about intermittent fasting. I’m getting older and not looking forward to my metabolism slowing down so this is highly relevant to my life!
I’m definitely going to try this! Thanks Risa!!! You look gorgeous! xoxo
Great video! Thanks for the update on your journey! Would love more videos on this topic as you continue on with it! ♥️
I love intermittent fasting. Three years I lost 40 pds. It works in my lifetime. I’ve seen an increase in energy, concentration, and overall feel great when I’m doing IF.
Risa, thank you for this honest video – I appreciated how thoughtful you were on too many fronts to mention here but I definitely noticed as I watched. I have used IF for a while now and will say that I find it’s so much easier for me to be more disciplined in my food choices once there is more light than dark in the day. That of course means I’m not quite at my happy place anymore either – I live in the Pacific NW and winter is a tough time to stay disciplined when one dislikes the gym as I do. I hope you can find a way to tweak your eating choices so you can still enjoy your coffee and creamer. I myself have a cup of black tea with one teaspoon of raw sugar and a splash of whole milk in the morning and that is a pleasure I give up white flour during the week days to afford (and makes the weekend crusty bread and/or pasta so much better).
Girl the creamer isn’t the big problem it was all the pasta and holiday yummy foods. My advice have your coffee the way you want it, limit the starches and just walk for 30 minutes or 3 miles a day. You don’t need to exercise intensely, that really only affects your body 20%. 80% of it is diet/lifestyle foods:) You got this girl!
I also do the intermittent fasting – in addition, I find that having a tablespoon of organic apple cider vinigar in a glass of water before my final meal boosts the weight loss.
I lost 25 pounds on IF:) Now I am at my happy weight! Awesome! I had the exact same problem when I turned 40, IF is the only thing that worked.
Awesome!!! Great job!
I understand what u are saying, I went from a “small 6” to an 8 almost a 10. I know that I’m not fat.. but I feel fat & uncomfortable.
My husband has milk in his coffee during his fast but he claims it doesn’t matter as he has it right before the gym haha
Just found you because of this video! I’m 45, and a “big 6” too
Anxious to try IM but really nervous!!