How much weight can you lose in 24 hour fast
At some point in life, the desire to lose weight drives someone to seek for weight loss methods from a 24 hour fast. You may come across practices such as eating more fiber, using whey proteins, doing cardio or fasting.
You may be wondering:
What is 24 hour fast? Is it safe? How much weight can you lose in 24 hour fast? In the article below, we cover these questions and more. Read on and discover how fasting can help you lose weight naturally and rapidly.
What is a 24 hour fast?
30 years ago, fasting was only associated with the religious community; it was done on special days when people wanted to show dedication to their God.
Medics and researchers were wary of this trend. However, they noted that the people who practiced fasting would lose weight quickly and remained more energized. This led to numerous scientific studies that discovered the multiple benefits of fasting.
Intermittent fasting or 24 hour fasting involves one depriving themselves of food for 12 to 24 hours. Scientists have researched the three popular fasting methods and have come up with the following findings about each technique.
Intermittent calorie restriction: this method was researched by Dr. Michelle Harvie. Dr. Harvie has focused on what she calls the 2-day or 5:2 diet that involves restricting calories intake for 2 consecutive days in a week.
Zero calories for you
Time-restricted feeding: This fasting method has been researched and backed by Dr. Satchidananda Panda and other scientists. Time-restricted feeding (TRF) 24 hour fast method that involves limiting calorie consumption for some hours, preferably 8 to 12 hours, each day.
Panda explains his concept in simple terms. Your digestive system works in a sequence. When you have breakfast, your body organs align themselves to do their particular digestive tasks. Then they go on standby, for self-maintenance, until your next meal.
Harvie also insists on the importance of continuing physical exercises even on restricted days.
When you binge eat, say at midnight, the digestive process is thrown off balance, and the calories you consume are turned into bad fats.
He recommends that one should eat at given intervals to maintain their digestive rhythm.
Periodic fasting- this fasting model has been studied by Prof. Valter Longo.
This professor has discovered that when one limits their calorie intake during their 3 to 5 days fast, the body begins ketogenesis. When you return to your regular calorie consumption, the broken cells will rebuild themselves helping you to lose weight.
Is it safe?
How intermittent fasting works on your body
1. Boosts metabolism through hormones: As you fast, three hormones work in unison to help you lose stubborn fat. These hormones are Norepinephrine, Human growth hormone (HGH) and insulin.
Norepinephrine works with fat cells to break down stored fat that the body uses for energy. HCG levels are boosted, and this helps in burning fat, building and maintaining muscle mass. Low levels of insulin help in burning body fat.
2. Retains muscle: Some of the most common dieting models burn not only fat but muscle as well. This is not beneficial to the body.
Intermittent fasting methodologies, such as intermittent calorie restriction, have help in fat loss while still maintaining muscle mass.
3. Burns fat faster: The energy you use for your daily activities is derived from the calories you consume. When you go without food for some time, your body is automatically starting to break down stored calories. This will, in turn, help you to lose weight faster. It's highly recommended that one continues with their exercise routine.
4. Targets stubborn belly fat: No one likes a wobbly midsection. A flabby belly is uncomfortable and embarrassing. Belly fat is hard to lose, even with targeted exercises. However, a 24 hour fast works by activating b2 receptors and increasing blood flow around the abdominal area which makes it easier for fat to burn.
5. Reduces calories consumption and leads to rapid weight loss.
The more food you ingest, the higher your calorie intake, and the more weight you gain.
The opposite of this rule also applies. Recent research has proved that people who undertook a 24 hour fast lost up to up to 0.5 pounds per week. Their waists also reduced by 4-7%.
Understand that you will lose weight according to your body's ability to lose weight, height, and consistency.
additional fasting benefits
Expert tips on 24 hour fast
without expert tips on how to succeed in intermittent fasting. Pick a day when you are busy. A busy day is ideal because you are assured your mind will stay engaged.
Most people tend to binge eat when they are idle. Researchers recommend that one goes with little or no food for 24 hours. The rationale for this is the body breaks down the bad fat between the 12th and 16th hour. Start your fast in the evening and resume eating the following evening.
Take in a lot of water, green tea, apple cider vinegar or lemon tea to keep your body hydrated. Avoid strenuous activities. If you will take small meals, avoid food that has high-calorie levels and sugar. Incorporate exercises to speed up the weight loss process.
When you end a fast, do not eat solid food. Instead, start with juices, then fruits, and then ease into solid food. This will help your stomach readjust easily.
The journey to the perfect body size can be tedious, especially when you are using the wrong methods. A 24 hour fast is safe, guarantees you the results you desire, and has numerous benefits.
The guide above gives you a peek at some of the benefits and simple evidence-based methods you can use to do intermittent fasting.