Restrict Eating to Eight Hours to Burn Fat

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Our earliest ancestors had to go without food for long periods of time, simply because food wasn't readily available. Today, there are plenty of intermittent fasting schedules to choose from to counterbalance availability.

Normally, our bodies rely on sugar for energy. But if you constantly eat and don't exercise, you gain weight. When you go without food for hours, your body eventually runs out of stored sugar and starts burning fat for energy instead.

There are various ways to practice intermittent fasting. For example, you could restrict eating to an eight-hour window each day and fast for the remaining hours. Another option is to eat one meal a day for a couple of days each week. It’s up to you.

Intermittent fasting is a natural diet for primates and a dietary trend that has gained popularity for its potential benefits. But it's important to consider individual health conditions and preferences when deciding if it's right for you.

Common Fasting Time Zones

When starting intermittent fasting, take it slow and gradually increase your fasting periods. When transitioning back to an eating plan, make sure to include protein-rich foods to prevent overeating. Discussed below are some of the responsible fasting techniques used today, including:

ALTERNATE DAY FASTING: Studies suggest that alternate-day fasting may improve cardio-metabolic health, inflammation levels, and overall longevity. While it may be the most difficult fasting method to sustain, the concept is straightforward – simply fast one day, eat what you want the next day. Although you do not eat on fasting days, you can drink calorie-free beverages to keep you satisfied and well hydrated. If alternate-day fasting seems too restrictive, there are approaches that may be easier to sustain.

WHOLE DAY FASTING: An option to the strict 24-hour or 36-hour approach to whole day fasting is the 5:2 Method, where you eat normally for five days and limit yourself to about one-fourth of the calories needed on two non-consecutive days. The 5:2 approach can be done with consuming 1800 to 2000 calories on non-fasting days. It is a more flexible option that still allows for healthy weight loss and metabolic benefits like burning stored fat.

INTERMITTENT FASTING: For effective weight control and improved health, limit your eating hours and consider starting your fast earlier in the day. Also avoid nighttime snacking and alternate between a 12:12 method and a 16-hour fast to get the benefits of both approaches. A twelve:twelve fast is easier to follow with a more flexible eating schedule, while a 16-hour fast promotes weight loss, fat burning and other metabolic benefits.

While there are no strict rules for unrestricted eating periods, food experts agree that a healthy, well-rounded diet yields the best results. Moreover, during fasting times, stick to water and zero-calorie drinks, such as black coffee or unsweetened tea.

Fasting Can Actually Curb Appetite

Intermittent fasting has gained popularity among those looking to manage their appetite, weight, and health. However, it's not a one-size-fits-all approach. Some individuals may not find it suitable due to eating preferences or medical reasons. But, intermittent fasting impacts various bodily systems and could offer long-term benefits as an eating schedule for extended periods of time. While fasting may have health benefits, there is still much to learn about its effects on the body.

Fasting protocols are highly diverse and can be adapted to almost any lifestyle. In fact, some individuals even find enjoyment in continuing with a fasting lifestyle. Just remember that fasting initially curbs appetite but expect it to return once you stop. Responsible fasting encourages your body to burn stored fat for energy and can trigger metabolic responses to refresh your immune system. Moreover, when paired with exercise, can promote weight loss while preserving important muscle mass.

Whether you’re interested in jump starting your journey using the latest compounded weight loss medication or would like to implement a responsible fasting method to shed pounds, Metabolic Research Center has over three decades of experiencing in helping clients meet their goal for healthy living.