Lifehack logo

Unlocking Weight Loss Potential: The Power of Intermittent Fasting Explained

It's not a diet, it's a tool

By Conor McKernanPublished 4 months ago 3 min read

Intermittent fasting is a powerful tool, distinct from a specific diet, that focuses on when you eat rather than what you eat. It revolves around alternating between periods of eating and fasting. Unlike calorie restriction, intermittent fasting primarily centers on changing your eating schedule. So, let's delve into why you might consider incorporating this approach into your lifestyle.

One of the key benefits of intermittent fasting is its impact on two crucial hormones in your body. The first hormone is growth hormone, which acts as an anti-aging agent and the most potent fat-burning hormone. Among the six fat-burning hormones, growth hormone stands out as a vital component in preserving muscle mass, building lean body mass, and shedding excess fat.

On the other hand, insulin, the second hormone, also plays a significant role. It is a potent hormone responsible for fat storage when you aim to gain weight, which contradicts weight loss goals. However, insulin dominance prevents weight loss by obstructing the actions of growth hormone. In essence, excess insulin is the hormone that contributes to weight gain, especially around the abdominal area.

Fortunately, intermittent fasting can contribute to healing insulin resistance, a condition characterized by excessive insulin production by the pancreas. When insulin resistance occurs, the cells fail to respond effectively to insulin, hindering proper communication within the body. To compensate for this communication breakdown, the pancreas releases even more insulin, leading to a cascade of detrimental effects, such as pre-diabetes and other health issues.

To embark on intermittent fasting, it is advisable to start gradually and progress gradually over time. Think of it as a journey with different levels of fasting intensity, ranging from no intermittent fasting to more advanced fat-burning stages. For instance, you may begin with five or six meals a day, including breakfast, lunch, and snacks. Many people follow this eating pattern, but it constantly triggers insulin spikes throughout the day, inhibiting weight loss.

To counteract this, the next step involves transitioning to three meals a day without snacking. Sustaining hunger between meals can be facilitated by incorporating more healthy fats into your meals. Remember, the focus here is on the eating pattern rather than the specific foods consumed. Consequently, the body experiences fewer insulin spikes, promoting a favorable environment for weight loss.

For enhanced fat burning, you can further progress to a 16-hour fasting period and an 8-hour eating window. This can be achieved by adjusting the timing of your meals based on hunger cues. For example, if you wake up in the morning and do not feel hungry, it is recommended to wait until your body signals its need for nourishment. This delay ensures that you have at least four hours of fasting before your first meal, establishing an optimal metabolic state for effective fat burning.

To maximize the benefits, consider aiming for a 20-hour fasting period and restrict your eating window to just four hours. This advanced level of intermittent fasting can significantly impact your waistline and abdominal fat. For instance, you might choose to have your first meal at noon or 1 PM and then consume your second meal four hours later at 5 PM. This way, you allow your body a generous 20-hour duration for intense fat burning.

Incorporating intermittent exercise, particularly high-intensity interval training (HIIT), further complements the fasting regimen and amplifies its effects on weight loss. However, it is important to note that transitioning between fasting levels takes time and requires patience. If you have previously damaged your metabolism through extreme dieting or stress-induced events, the process of adapting to different fasting stages may take several weeks or even months. The key is to listen to your body, ensure a smooth transition, and gradually reach a stage where you can experience the full benefits of intermittent fasting.

In conclusion, intermittent fasting is a powerful tool for weight loss, focusing on when you eat rather than what you eat. By harnessing the potential of growth hormone and managing insulin levels, intermittent fasting can lead to significant fat loss and improved overall health. Whether you start with three meals a day or progress to longer fasting periods, the gradual adoption of this eating pattern can pave the way for sustainable weight management and enhanced well-being.


About the Creator

Conor McKernan

An ecletic reader who writes about everything

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


Conor McKernan is not accepting comments at the moment

Want to show your support? Send them a one-off tip.

Find us on social media

Miscellaneous links

  • Explore
  • Contact
  • Privacy Policy
  • Terms of Use
  • Support

© 2023 Creatd, Inc. All Rights Reserved.