Today we’ll discover how fasting doubles weight loss. You see, fasting has huge health benefits. Giving your body a short rest from digesting food allows it to go into detox and repair mode.
It also balances your blood sugar levels to keep insulin in line. That reduces your risk of chronic conditions like diabetes, heart disease, and cognitive impairment. Periodic fasting has even been linked to living longer, and spiritual awakening.
Fasting is also a powerful strategy for reliable weight loss. It shifts your body into fat-burning mode. It also helps release human growth hormone. HGH is your “anti-aging hormone.” It promotes muscle growth, revs up your metabolism, and encourages weight loss.
But fasting sounds so hard most folks won’t even consider trying it. Well, here’s how you can get all the benefits of fasting without losing your sanity.
Intermittent Fasting DOUBLES Weight Loss
The newest weight loss concept is called “intermittent fasting.” It’s a method popularized by Dr. Michael Mosley in what he calls his “5:2 plan.” The plan involves eating regularly 5 days a week and “fasting” for 2 days.
By fasting, Dr. Mosley does NOT mean just drinking water without any food at all. He means eating 25% of your normal food. That’s about 600 calories for men and 500 calories for women. Here’s why it works.
Most of us can’t lose weight because we never let our body rest long enough to get into our fat-burning zone. You see, it takes 8-12 hours for you to burn off the sugar stores from your last meal. Only then can your body start burning your stored fat for fuel. That’s when fat melts away.
Fasting once or twice a week is much more efficient than eating fewer calories every day. Researchers compared the two methods head to head. They took 115 dieters and asked some to cut their daily calories by 25%. The others ate their usual diet 5 days a week but only ate about 600 calories the other 2 days.
After three months, the fasting group lost TWICE as much weight as the group that cut their calories every day.
The secret power of intermittent fasting may be its effect on HGH. Remember I said that’s the anti-aging hormone that builds muscle and revs your metabolism? A study presented to the American College of Cardiology reported that periodic fasting triggered a 1,300% increase of HGH in women and a 2,000% increase in men. That’s an astounding impact!
Ease Your Way Into The Fat-Burning Zone
Keep in mind that fasting is not the same as starvation. You shouldn’t feel weak or hungry.
But it may take some time for you to adjust to fasting once or twice a week. If you’re insulin resistant (like 85% of people) you may need several months to retrain your body to burn fat. Once that happens you can go back to eating on a normal schedule. Or you could continue fasting once a week.
Stick with it and don’t get discouraged. After a few weeks, it’s definitely easier than dieting every day.
Not sure fasting is for you? You might want to start out slowly by limiting the hours you eat every day. If you eat nothing between 8pm and 8am you’re already fasting 12 hours a day. That’s a great start.
When you’re comfortable there, aim for eating only between 11 am and 7 pm a couple days a week. Eat a tiny breakfast, a big lunch and a small dinner.
And don’t forget food quality still counts. Minimize carbohydrates and increase good fats and proteins.
As with any weight loss program, consult your doctor if you’re hypoglycemic, diabetic, pregnant, or breastfeeding, or if you have a problem with cortisol regulation.
To learn more, I recommend Dr. Michael Mosley’s book The Fast Diet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting.
About the Author: Jason Kennedy is a celebrated investigative health writer and the author of The X-Factor Revolution and Beyond the Blue Zone. With over 10 years of experience working with today’s leading alternative and anti-aging doctors, Jason shares his insider status and access to the latest breakthroughs with thousands of readers from around world.
Harvie M et al, The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. Br J Nutr. 2013 Oct;110(8):1534-47. Pubmed 23591120
Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011
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