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Health Benefits of Intermittent Fasting And Time Restricted Eating

Intermittent fasting is simply an eating plan in which you eat and fast at a scheduled time.

While time-restricted eating (TRE) is a kind of intermittent fasting that limits the eating time to 4 – 10 hours and fasting for the remaining hours of the day.

To know what is the best way to start intermittent fasting you can read this blog “MedicalNewsToday/blog” and the blog for time-restricted eating is “Healthline/blog”.

In this article, we will discuss the health benefits of intermittent fasting and time restricted eating benefits along with scientific proof.

Health Benefits of Intermittent Fasting

Being healthy and fit is essential for everyone and it becomes a passion when we see supermodels, athletes, and famous personalities and hear about their diet plans and training. Some of the best ways to keep your body in shape and maintain your inner health are Intermittent fasting and time-restricted eating.

So let me tell you some core benefits of intermittent fasting.

Burn your Fat and lose weight by intermittent fasting

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Intermittent fasting causes less muscle loss than continuous calorie restrictions.

Cure for Obesity: When we start a lot of over-eating without any exercise, obesity is the result. However, you can control your weight. Strict-time eating can reduce the number of extra calories you take. Intermittent fasting leads to more significant weight loss and fat loss in men with obesity than regular calorie restriction.

According to BBC“Intermittent fasting is championed by celebrities and CEOs alike for its weight loss and health benefits.’’

Image credit Riverfront Times

Changing of hormones (Interesting)

James Roche, Registered Dietitian Nutritionist with SCL Health said:

“There is substantial research that suggests that intermittent fasting may help to improve hormonal balance. This can enhance metabolism and sleep, leave us feeling more energized and also help us to more effectively burn more calories.”

When you stop eating for a period of time, many changes will start happening in your body. Your body will change hormones to make the stored body fat more accessible and initiate critical cellular repair processes.

It starts dropping your high insulin level and high blood pressure, the body begins the process of cell repairing, and your body will start showing resistance to much of stomach diseases.

Heart Health Benefits of Intermittent Fasting

Heart diseases are very common nowadays, and the major cause is non-quality eating and extra-eating. On the other hand, intermittent fasting and restrict-time eating have shown much better results in heart problems, such as cholesterol levels, blood pressure, triglycerides, and inflammatory markers.

According to found my fitness “In both animal studies and human trials, time-restricted feeding and eating have elicited beneficial health effects, including weight loss, reduced fat mass, improved heart function, and enhanced aerobic capacity, without altering diet quality or quantity”.

Image credit Getty images

Physical benefits of intermittent fasting

Intermittent fasting is very common among athletes, wrestlers, and bodybuilders. This helps them in gaining stamina and maintaining their physical performance. In addition, most of the players do intermittent fasting to control their mass and achieve a cutting shape.

Mattson’s research shows that your body will take some time to get used to intermittent fasting and restrict-time eating, maybe two weeks or a month. You might feel hungry or cranky while you’re getting used to the new routine. It is important for you to consult with your doctor before starting intermittent fasting.

Image credit Healthline

How to stay motivated in intermittent fasting

Keeping yourself motivated is the first step for intermittent fasting because hunger, weakness, and a combination of stress will demotivate you, so believe in yourself and make a proper plan and timing for intermittent fasting.

You are not going to see the result in days, but in several months and until then, you need to hang on and keep motivating yourself by remembering why you have started and I highly recommend you watching

Fighterpreneur Youtube Channel

Fighterpreneur Podcast

Don’t let your surroundings demotivate you and you can do this by making your company and environment helpful. By subscribing to the Youtube channel and the podcast make your environment motivated.

One of the mistakes people do is thinking that they don’t need motivation on regular basis.

While the reality is just like you don’t remember what you ate two weeks ago your mind also makes a blurry image of your goal with time. You have to stay focus and motivated. And the is here to help!

Overeating has become a part of our culture, and we are unaware of knowing the basics of what a calorie is and how many calories we need daily. As a result, we buy too much food, overeat food, have a lot of meals on our dining table, and go out for too many of them. Start tracking your calories from now on so you will not only become physically fit but will save a lot of money.

The legend who changed his life with intermittent fasting

Georges St-Pierre ruled UFC’s welterweight division for nearly a decade and became one of the greatest of all time. He says,

 ‘’ I’m a big believer that you need to be aware of these things. I think you need to listen to your body. You eat, and when you’re not hungry, stop eating.’’

Georges St-Pierre fast for 5 days in a row, and he does this thrice a year only by drinking water, he puts his body into a state where it burns all the bad cells, and he still trains during that period. Guys like Conor McGregor, George St-Pierre, and even Joe Rogan have put intermittent fasting in their training classes. Conor McGregor once said he likes to train in a fasted state because it reminds him of being on the hunt, like a young lion.

Time restricted eating benefits

Time-restricted eating has received a lot of attention from researchers in recent years. You can make your time plan yourself by putting your other works schedule in mind.

An example of time-restricted eating is if you choose to eat all your food for the day in 8 hours, such as from 10 am to 6 pm, the remaining 16 hours of the day is the fasting period, in which you cannot consume any calories. And you can repeat the same schedule every day. Following are some time restricted eating benefits:

Lose Weight: Time-restricted eating will help you in losing weight and burn your extra fats.

Discipline: It will help you be disciplined for having a proper timing schedule. The importance of discipline in fitness (Video).

Heart benefits: Time-restricted eating will help maintain your blood pressure level and reduce the chances of heart diseases.

Always try to eat good and healthy quality food items like veggies, fruits, fish, and low-fat meat. I highly recommend this “ Diet for intermittent fasting “ to give you an idea of what you should eat or not. Before starting intermittent fasting or time restricted eating, consult with the physician.