Fasting, which was previously done for religious or cultural reasons, is now a well-liked method of weight loss because it only requires you to change the timing of your meals. Additionally, there are at least six ways to limit your food consumption and daily calories, ranging from skipping one meal each day to going without eating for a whole 24 hours. Additionally, celebrities like Hugh Jackman and Jennifer Anniston have found success with IF. Intermittent fasting continues to gain popularity, and with that popularity comes more and more inquiries about how to maximize its weight-loss potential.
Benefits of Intermittent Fasting (Backed by Studies)
When you alternate between eating and fasting, this is known as intermittent fasting or time-restricted eating. This type of eating is often described as “patterns” or “cycles” of fasting. It’s important to note that the goal of intermittent fasting is to drastically reduce calorie intake for brief periods of time rather than starving yourself. It is thought that eating smaller portions can satisfy your body and lessen your desire for unhealthy snack items. That is, as long as you continue to eat healthfully and do calorie restriction, you can lose weight faster. What’s more, intermittent fasting has many health benefits for obesity, diabetes, cancers, and so on.
IF helps people rapidly burn fat.
There is strong evidence that IF promotes weight loss. For instance, two studies comparing the 5:2 diet with a diet that reduced daily calories by 25% found that both diets resulted in the same amount of weight loss over the course of three to six months, with each study involving roughly 100 overweight women. However, the intermittent fasters experienced better blood sugar regulation and a larger loss of body fat. Furthermore, alternate-day fasting enhanced the body’s reaction to insulin by more than twice as much as a usual calorie-restricting diet, according to a 2019 study by Varady’s team with 43 overweight individuals.
IF helps people stimulate autophagy.
Many of the benefits of IF are attributed to a process known as metabolic switching, in which the body switches from burning glucose (a form of stored energy) to ketones (a form of fat) after 10 or 12 hours of fasting (a fuel made from fat by the liver). Growth factors, immunological signals, and other substances are impacted by this switch. “But ketones are not the whole story,” Mattson says. “It stimulates a process called autophagy: the cells go into a stress-resistance and recycling mode where they get rid of damaged proteins.” According to a 2007 study, autophagy is an essential part of the anti-aging mechanism of caloric restriction.
IF helps people reduce blood pressure.
According to Courtney Peterson, an assistant professor of nutrition at the University of Alabama in Birmingham, IF may also be more effective at lowering blood pressure. Peterson’s team demonstrated that confining meals to a six-hour window that ended at 3 P.M. improved blood pressure and insulin sensitivity even in the absence of weight loss in small but meticulous research with prediabetic men. IF is being tested in dozens of human trials to see if it helps halt the progression of cancer and improve the symptoms of other illnesses like multiple sclerosis, stroke, Crohn’s disease, and others.
IF may help prevent cancer.
According to a small study including 101 people diagnosed with cancer, a particular form of intermittent fasting may be safe and feasible for patients who have been diagnosed with cancer and may increase the efficacy of cancer therapies like chemotherapy, immunotherapy, and hormone therapy. This sort of intermittent fasting has never been investigated in humans before.
How to Start Intermittent Fasting for Weight Loss?
Understanding how to do intermittent fasting is crucial if you want to keep your diet balanced overall and avoid taking needless risks. “Weight loss is never a one-size-fits-all approach,” says Anna Taylor, RD, a nutritionist serving patients at the HopeHealth Medical Plaza. Some people may be able to endure intermittent fasting, but others discover that this strategy isn’t right for them. If you wish to try intermittent fasting to lose weight, you must first determine how you will fit this eating pattern into your body and life, especially with regard to activities like social gatherings and exercise, Taylor recommends. Here are some of the most popular intermittent fasting methods for people with different body compositions and health conditions. A bottom line that should be always kept in mind, the weight loss results based on intermittent fasting may vary from person to person. Don’t rush!
Time-restricted eating (the 16/8 or 14/10 method)
You can use this option and establish fasting and eating windows. For instance, you might only be able to eat for eight hours of a day while fasting (AKA not eating but drinking water or sugar-free drinks, and sleeping) for 16 hours. This approach is common because the majority of individuals already fast while they sleep. It’s practical since you can extend your overnight fast by skipping breakfast and delaying lunch. For many people who want to experience intermittent fasting for the first time, this type of fasting is a safer bet and a simple starter.
Depending on your preferences, you can continue this intermittent fasting technique as frequently as you wish, even once or twice a week. If you’re highly busy or wake up hungry for breakfast, it can take you a few days to figure out the best eating and fasting windows for this strategy. However, it’s crucial to consume the majority of your calories before dusk.
The 5:2 method
This method of intermittent fasting emphasizes limiting your daily calorie intake to 500 calories on two days a week. You adhere to a typical, healthy diet for the other five days of the week without specific restrictions.
This strategy often comprises a 200-calorie meal and a 300-calorie dinner on fasting days. When fasting, it’s crucial to put an emphasis on high-fiber and high-protein foods to help you feel full and keep your calorie intake low. As long as there is a non-fasting day in between, you are free to choose any two fasting days (for example, Tuesdays and Thursdays). Make sure to consume the same volume of food as you would on days when you are not fasting. This fasting method may be more suitable for those who have some experience with IF as it needs to control your calorie intake at 500 in two days.
Alternate day fasting
In this form, every other day is spent on a “modified” fast. For instance, keep your daily calorie intake to 500, or roughly 25% of your regular intake, on fasting days. Resuming your regular, healthy diet on days when you are not fasting. (There are stricter variants of this strategy, such as eating 0 calories on alternate days rather than 500.) So this way is preferred by experienced fasters.
Eat-stop-eat method
Using this technique entails a complete 24-hour fast. It’s frequently only carried out once or twice per week. Most people observe a fast from lunch to lunch or from breakfast to breakfast. The side effects of this type of intermittent fasting, which include intense exhaustion, headaches, irritability, hunger, and low energy, can be severe. If you use this strategy, you should resume a regular, healthy diet on the days you aren’t fasting. If you are experienced faster with strong willpower, you can have a try!
Simple Tips for Intermittent Fasting for Weight Loss
Rapid fasting doesn’t 100% bring rapid weight loss. It’s suggested to think before starting intermittent fasting, for weight loss or not. Once you decide, the following simple tips may help you efficiently maximize the benefits of intermittent fasting although it’s not easy to fight the cravings.
Count every calorie and nutrition.
Choose nutrient-dense foods that are high in protein, fiber, and beneficial fats if the chosen plan permits some calories during fasting times. Beans, lentils, eggs, salmon, almonds, and avocados are a few examples.
Stay away from food obsession.
To keep from thinking about food during fasting days, schedule plenty of diversions, such as catching up on work or going to the movies.
Remain hydrated.
Throughout the day, consume water as much as possible and calorie-free beverages like herbal teas, lemonade, black coffee, etc. since it helps you feel full.
Enjoy a cup of coffee in the morning.
You may find it challenging to skip breakfast. Consequently, savor a creamy cup of coffee rather than skip breakfast. This easy trick provides your body with healthy fats while keeping you fasting and preventing “hunger”.
Plan your meals in advance.
Since when it’s time to eat, the sweets and snacks start to look quite alluring. Prepare healthy options ahead of time with the proper fats, premium meats, and vegetables to prevent bingeing on carbs or junk food.
Relax.
On days when you’re fasting, stay away from the hard activity, however gentle exercise like yoga may be helpful.
Who Should Never Do Intermittent Fasting No Matter How Necessary for Them to Control Weight?
Although fasting has been conducted for thousands of years, the safety of any given fast depends more on the person performing it than on the fasting method itself. Some persons, such as those who are pregnant, have young children, are at risk of hypoglycemia, or who have certain chronic disorders, should not engage in intermittent fasting. You shouldn’t try any type of fasting diet if you have a history of eating disorders because the restriction of intermittent fasting has also been linked to an increased risk of binge eating in some individuals.
There are certain undesirable side effects of intermittent fasting that you should be aware of if you’re thinking about giving it a try. It may be accompanied by irritation, low energy, constant hunger, temperature sensitivity, and poor performance in work and other activities.
In a word, you ought to speak with your doctor about these possibilities. They are the best people to give you advice on whether or not any of these choices for intermittent fasting are suitable for you because they are the ones who understand your health the best.
References
https//onlinelibrary.wiley.com/doi/abs/10.1002/oby.22564
https://pubmed.ncbi.nlm.nih.gov/17934054/
http://https//www.sciencedirect.com/science/article/pii/S1550413118302535
https://www.hope-health.org/providers-list/anna-taylor-livingston-rdn-ld/
https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
https://www.womenshealthmag.com/weight-loss/a29349587/intermittent-fasting-schedule/
https://dailyburn.com/life/health/intermittent-fasting-methods/
https://www.medicinenet.com/what_are_the_best_hours_for_intermittent_fasting/article.htm