5 intermittent fasting tricks to burn fat faster – BOXROX
Use these tips and tricks if you want to lose body fat faster.
What is intermittent fasting?
Intermittent fasting (IF) is a dietary pattern that involves alternating cycles of fasting and eating. The most common forms of IF involve restricting food intake to a specific number of hours each day or a specific number of days each week.
There are several different ways to practice IF, but the most popular types include:
Time restricted feeding: This involves limiting your daily food intake to a specific window of time each day, usually between 8-12 hours. For example, you can only eat between 10:00 am and 6:00 pm, and fast for the remaining 16 hours.
Alternate day fasting: This involves alternating between days of unrestricted eating and days when you consume very few calories (usually 500-600 calories per day).
5:2 Fast: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for two non-consecutive days.
Intermittent fasting has been associated with a range of health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved brain function.
However, it is important to note that IF is not appropriate for everyone, especially those with a history of eating disorders or certain medical conditions. It is always best to speak to a healthcare professional before starting any new diet or fasting regimen.
Max Posternak is a fitness trainer and entrepreneur who is the founder of Gravity Transformation, a popular YouTube channel focused on fitness and nutrition.
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What are macronutrients?
Macronutrients are the three main categories of nutrients that make up the majority of our diet and provide our bodies with energy: carbohydrates, proteins and fats.
- Carbohydrates: Carbohydrates are the primary source of energy for the body. It is found in foods such as bread and pasta, fruits and vegetables. Carbohydrates are broken down into glucose in the body, which is used to fuel the brain, muscles, and other organs.
- Proteins: Proteins are essential for building and repairing body tissues, and they also play a role in the production of enzymes and hormones. Good sources of protein include meat, fish, eggs, dairy products, beans and nuts.
- Fat: Fat is a rich source of energy and helps our bodies absorb vitamins and minerals. It is also important for maintaining healthy skin and hair and producing hormones. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fatty fish.
Each macronutrient provides a different number of calories per gram:
- Carbohydrates provide 4 calories per gram
- Proteins also provide 4 calories per gram
- Fat provides 9 calories per gram
In order to maintain a balanced and healthy diet, it is important to consume the appropriate amounts of each macronutrient based on individual needs and goals.
What is a calorie deficit?
A calorie deficit occurs when a person consumes fewer calories than the body needs to maintain its current weight. This leads to an energy imbalance, which causes the body to use stored energy (fat) for fuel, resulting in weight loss.
To achieve a caloric deficit, a person can either reduce caloric intake, increase energy expenditure through physical activity, or both. For example, a person could reduce their daily caloric intake by 500 calories and also increase their daily physical activity by burning an additional 500 calories through exercise, resulting in a total daily deficit of 1,000 calories.
It is important to note that creating too large a caloric deficit can have negative effects on the body, such as loss of muscle mass, lower energy levels, and nutrient deficiencies. A moderate calorie deficit of 500 to 1,000 calories per day is generally recommended for safe and sustainable weight loss.
Calorie deficit is often used as part of a weight loss plan, but it is important to focus on creating a healthy, balanced diet that provides all the nutrients needed for optimal health. It is also recommended to consult with a healthcare professional or registered dietitian before beginning any new diet or weight loss plan.
What is a calorie surplus?
A calorie surplus occurs when a person consumes more calories than the body needs to maintain its current weight. This creates an energy surplus, which causes the body to store the excess energy (as fat), leading to weight gain.
To achieve a caloric surplus, a person can either increase their caloric intake, reduce energy expenditure through physical activity, or both. For example, a person could increase their daily caloric intake by 500 calories and also reduce their daily physical activity by burning 500 fewer calories through exercise, resulting in a total daily excess of 1,000 calories.
Calorie surpluses are often used as part of a muscle building plan, where the extra calories are used to fuel muscle growth. However, it is important to focus on eating healthy, nutrient-dense foods, rather than just high-calorie foods, in order to support muscle growth and overall health.
It is important to note that creating too much of a caloric surplus can also have negative effects on the body, such as excessive weight gain and an increased risk of chronic diseases such as diabetes and heart disease. It is recommended that you consult a healthcare professional or registered dietitian before starting any new diet or weight gain plan.
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