The Natural Beauty Show discuss menopause
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Intermittent fasting has long been hailed a heroic weight loss method, having helped many people shed pounds successfully and reach their weight loss goals. But there is one specific method in particular that doctors advocated is a “significant” player in the weight loss game in order to lose unwanted fat, making it a “beneficial” approach for women going through the menopause.
Many studies into how the technique can effectively impact people’s weight have found that the metabolic impact of intermittent fasting alongside a good calorie deficit can help the number on the scales to decrease.
And intermittent fasting can help balance women’s hormones in other ways that ease symptoms, too.
Dr Sam Watts, founder of Mind Body Medical, revealed there are “two clear leaders” when it comes to intermittent fasting styles.
“Lots of clinical evidence exists around the potential weight loss benefits of different intermittent fasting plans,” he explained.
“For quicker and more profound weight loss, the alternate day fasting plan is arguably the most effective.”
Alternate day fasting sees slimmers fast every other day, only eating to satiety on alternate days.
800 calories are to be consumed on fasting days, although Dr Watts revealed some people choose to fast completely.
“Using this approach, you fast every other day while eating a healthy, well-balanced diet on the alternate non-fasting days,” he said.
“This approach has been shown to facilitate significant and progressive weight loss.”
But he also noted for an easier-to-adopt approach, the 16:8 model also promotes “significant” weight loss results.
“This is a time-restricted eating version of intermittent fasting that involves consuming all of your calories in an eight-hour window and fasting for the remaining 16 hours,” he told Live Science.
“This approach has consistently been shown to induce significant and progressive weight loss in an arguably more sustainable model.”
This form of time-restricted eating is a fasting style where people fast for a certain amount of time and eat in the remaining window.
While there are many variations of time-restricted eating methods, it’s important to find what works best for the individual.
“During your non-fasting period, it is essential to eat enough healthy calories to allow you to thrive during the fasting period,” Dr Watts added.
“To facilitate this, prepare meals you enjoy and eat enough to feel fully satisfied and full.
“It is also important to ensure an adequate intake of lean protein (animal or plant-based), a good portion of complex carbohydrates, plenty of vegetables and fruit and, most importantly, some healthy fat, such as extra-virgin coconut oil or olive oil, omega-3 fatty acids, nuts and seeds.
“These help to stabilise blood sugar, sustain energy and prevent extreme states of hunger.”
Protein has been shown to help with satiety, as indicated by a review in the British Journal of Nutrition.
Feeling satisfied after a meal can help you stick to your fast, as you are less likely to experience hunger or food cravings.
Fibre can also suppress appetite, with a study in the Journal of Nutrition finding that dietary fibre intake promotes weight loss and dietary adherence in adults consuming a calorie-restricted diet.
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