How does intermittent fasting help in weight loss?

Hello,

Welcome to icliniq.com.

I can understand your concern.

Intermittent fasting has very promising results that help in reducing weight, and improving gut health, skin, and inflammation as you sync more to the circadian rhythm.

The main theory behind it is we extend our body's time to detox as we fast more and more. If we constantly eat, our body focuses on converting most of our energy into digesting absorbing, or assimilating the food, instead of detoxifying our body, and we need to reverse this. I would like you to answer the following question. When do you have your first and last meal?

I suggest you follow the below-mentioned instructions.

1. Start with 12 hours of fasting in a day and set a goal of increasing it to 16 hours. With an eight-hour eating window eventually. Although, each day's fasting hours can be different, listening to your body is important. Fasting as per circadian rhythm is ideal.
2. Largest meal to be consumed after the workout.
3. On heavy exercise days, have two to three meals with protein, veggies, and some carbs.
4. On the non-exercise days, two to three meals of major protein, non-vegetarian if possible, with vegetables (no or fewer carbs).
5. Consume whole foods and avoid processed foods.
6. Supplementation: If working out on an empty stomach, add 10 grams of BCAA (Branched-chain amino acids) before the workout.
7. Fasting should be combined with strength training and cardio workouts.
8. While the 16/8 method can easily fit into any lifestyle, some people may find it challenging to avoid eating for 16 hours straight.
9. Additionally, eating too many snacks or junk food during your eight-hour window can eliminate the positive effects associated with 16/8 intermittent fasting.
10. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits.
11. You are allowed to have a few liquids in your fasting window like black coffee or tea, sugar-free or diet soda, and carbonated water.
12. Start with 12: 12 and then gradually keep adding one hour to the fasting window.

I hope this information will help you.

Thank you.