How to burn fat by intermittent fasting


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How to burn fat by intermittent fasting

  1. 1. How to burn fat by intermittent fastingHow to burn fat by intermittentfastingImage by MLoblinerFasting is not for the faint of heart. It requires a lot of courage and determination toactually perform a fast. Fasting is only recommended for healthy adults. It can beused as an effective tool to burn fat and keep it off. Following is an explanation onwhat is fasting and how to burn fat by intermittent fasting.What is Fasting?First things first, lets define fasting. Fasting is voluntarily abstaining from food for aspecified period of time. Fasting literally means going on a zero calorie diet. Thismeans nothing is allowed to pass through your lips except water and zero calorieherbal teas. Consuming protein shakes and juices is technically not a true fast.What is Intermittent Fasting (IF)?Intermittent Fasting is fasting anywhere from 18 to 24 hours. If you are able to goon water only fast for anywhere from 18 to 24 hours, you have done IF andsuccessfully burnt body fat. If you want to lose fat, you can try IF once or maximumtwice a week. Rest of the days of the week, you should eat as normally as you Page 1 of 4
  2. 2. How to burn fat by intermittent fastingEat everything in moderation is allowed on non fasting days. Once you haveachieved your goal weight, you can switch to fasting once every 2 weeks or evenonce a month.What is Long term fasting?Long term fasting is going on a fast for longer than 24 hours. I have personally nevertried it so cannot comment on it. I have seen amazing results from IF andrecommend it highly though.Fasting is naturalBefore you totally shun the concept of fasting, realize that we all do an overnight fastpretty much on a daily basis. We fast while we sleep. From the last meal of the dayto your first meal the next morning we are in the fasting mode. For example, if youate your dinner at 8 PM and then next morning you ate your breakfast at 8 AM, youhave just fasted for full 12 hours. So fasting is not as unnatural as you might think itis.How does our body get energy duringfasting?While fasting energy sources are not provided through food intake. Hence the bodyturns into stored energy to keep going and meet its energy requirements. Our bodystores energy in 3 forms1. Glycogen –Glycogen is the polysaccharide form of glucose. Glycogen is stored in liver andmuscles. During intense exercise or during a fast, our body will tap into the glycogenstores for energy. Your body turns into its glycogen reserves first before it eventouches your fat stores.2. Amino acids –Amino Acids are the building blocks of protein. They are stored in the lean muscle.Your body starts breaking the protein in your muscles into amino acids and then intoglucose that can be used as energy by the body. Gluconeogenesis is the Page 2 of 4
  3. 3. How to burn fat by intermittent fastingby which the liver breaks down the amino acids to create glucose. So protein isbroken down by body to be used a glucose, but the body does that only in case ofemergency.3. Body FatBody fat can be divided into 2 parts essential fat and storage fat. Essential fat isneeded for normal functioning of the body. Storage fat is non essential fat andmakes you look fat and chubby. Your body burns fat by a mechanism called ketosis.In order to burn fat, you must enter a state of ketosis, either by intense exercise,cutting calories or by fasting. Fat burning and ketosis go hand in hand. So in order toburn fat, you must get into ketosis.Stages of fastingOur body can be in 2 states. Fed state or Fasted state. Below is some explanation ofthese different states.1. Fed State –Up to 3 hours since your last meal. During the fed state, the body is digesting thefood consumed in the precious meal, generating energy from all the food ingested,replenishing its glycogen stores, and then depositing any extra as body fat to beused later.2. Pre - Fasting State –From 3 hours to 12 hours since your last meal. During this state, our body is notgetting external source of energy (food), so it starts looking for stored energy..During this stage, your body will start to use up the glycogen stored in the liver andmuscle. A 12 hour overnight fast will deplete your liver glycogen store.3. Early Fasting State –From 12 hours to 18 hours since your last meal. At this stage the body has used upall the liver glycogen and some muscle glycogen. At this point, it will get into the fatburning state. Basically if you can fast up to 18 hours, you have burnt some bodyfat.4. Intermittent fasting State –From 18 hours to 24 hours. The body is a fat burning machine at this state.5. Long term fasting –Fasting beyond 24 hours is long term fasting. Not recommended in this Page 3 of 4
  4. 4. How to burn fat by intermittent Page 4 of 4ConclusionIF is a lifestyle change and not a diet. The best part is the flexibility. Pick a daywhere you have no social get togethers planned. It can help you change yourrelationship with food.Once youy body has entered the fasting state, it has depeletd its glycogen stores andstarted burning off fat. Although there may be some muscle loss during fasting, ifyou are strength training 2-3 times a week, you will easily build that muscle back.Include IF and Strength Training in your lifestyle and watch that fat melting off yourbody.Source: