Intermittent Fasting for Weight Loss

In past few years, Intermittent Fasting (IF) has become an increasingly popular trend for weight loss and other health benefits. With so many individuals trying to adopt the Intermittent fasting diet technique, it is important to understand What is Intermittent Fasting? Different Intermittent Fasting Methods, How Does Intermittent Fasting Work for Weight Loss? And Health Benefits of Intermittent Fasting.

In today’s blog post, we will explore all the basics of intermittent fasting, its different types, health benefits, and how Intermittent fasting helps in weight loss.

What is Intermittent Fasting?

Intermittent Fasting is a dieting method followed by individuals who want to lose weight by restricting their calorie intake during certain periods and allowing themselves to eat normally during others.

It is not a diet program but rather a better way of scheduling your calorie intake for weight loss.

Fasting is practiced by humans since ancient times early men worked hard to gather food while hunting, they were no superstores at that time to order and enjoy pizza.

Moreover, fasting is being promoted in most religions including Hinduism, Islam, Buddhism, Christianity, and Judaism.

What are the different types of Intermittent Fasting?

Although there are several different types of intermittent fasting, the most common ones are below-

• 16/8 Intermittent Fasting Method – This type of fasting method involves fasting for 16 hours( restriction of taking calorie intake during this period) and allowing you’re eating window to 8 hours.

For example, you can skip your breakfast or Dinner and can only eat between a certain period of time, such as skipping breakfast and taking 1st meal at 1 pm and the last meal at 9 pm and doing 16 hours fast before your next meal.

• 5:2 Diet – This method involves consuming very less calories per day for two non-consecutive days and eating normally on the other five days.

For example, you can intake 500 – 600 calories on Monday and Wednesday and for the rest of the days of week, you can eat normally.

• Alternate-day Fasting – This type of Intermittent Fasting involves alternating between days of normal eating and days of complete or partial fasting.

• Eat – Stop -Eat: This method involves fasting for 24 hours once or twice a week. For example, eating breakfast once in the morning and then not eating again until breakfast the following day.

This type of Intermittent Fasting should be done when you have a holiday on the next day, so that you have to do less work in the span of 24 hours and do not feel hunger or weakness around.

Out of the above Intermittent Fasting methods, the most famous method is the 16/8 Intermittent fasting method. The 16/8 fasting method is widely adopted by large audiences because it is simplest among all, most sustainable, and easiest to stick to.

Once your calorie intake is reduced, by adopting any of the methods of Intermittent Fasting you will start reducing your weight if you are not consuming more calories during the eating periods.

How Does Intermittent Fasting help in Weight Loss?

Intermittent fasting helps in several ways in losing weight. Once you start intermittent fasting overall reduction of calorie intake is done as you restrict a number of hours in which you can eat.

Secondly, Intermittent Fasting helps increase metabolism, as the body becomes more efficient in burning fat cells during the period of fasting.

Intermittent fasting also helps in regulating hormones related to appetite like ghrelin and leptin, which helps in reducing cravings and stopping feelings of hunger.

Research has shown that intermittent fasting is very effective in weight loss. One study published in the International Journal of Obesity found that people who followed the intermittent fasting program for 12 weeks lost more weight and body fat than those individuals who were following a traditional calorie-deficit diet.

Studies have also supported that intermittent fasting is more effective for reducing body weight, body fat, and insulin resistance in overweight adults.

What are the health benefits of Intermittent Fasting?

Intermittent Fasting is associated with many health benefits. The most common health benefits of Intermittent Fasting are –

1. Weight Loss – There is no doubt intermittent fasting helps in weight loss by limiting the calorie intake and allowing only a specific period for calorie intake thus reducing the overall body weight, body fat, and insulin resistance.
2. Reduced Inflammation – Intermittent Fasting helps in reducing inflammation in the body. It also lowers the chances of chronic disease such as heart disease, cancer, and diabetes.
3. Improved Brain Function – Intermittent fasting also improves cognitive function, memory, and concentration.
4. Increase in Lifespan – Research over animal have produced evidence that intermittent fasting increase lifespan and delay the onset of age-related diseases such as memory loss etc.
5. Improved Heart Health – Intermittent fasting helps in reducing several risk factors for heart disease, improves blood pressure levels, cholesterol levels, and blood sugar levels.

How to incorporate Intermittent Fasting in your Lifestyle?

If you are planning to start intermittent fasting for weight loss, here are a few tips that will help you to maximize the results and stick to the intermittent fasting for your weight loss-

• Start Slow – If you are fasting for the first time or new to fasting don’t stretch yourself. Instead, start with a 12-hour fasting period and slowly increase the duration of fasting over time. For Example, you can have an early dinner by 7 pm in the evening and fast overnight before the next meal i.e. breakfast at 7:00 am the morning.
• Staying Hydrated – Drink plenty of water to stay hydrated while following intermittent fasting and it will also help to remove toxins from your body.
• Take a Healthy Diet – During the eating period while practicing intermittent fasting, focus on intaking healthy foods which are nutrient-dense food such as vegetables, fruits, lean proteins, and healthy fats.

Avoid taking junk, oily food, and sugar drinks.

• Plan your meals – While doing intermittent fasting it is good to plan your meal in advance, to make sure you are not overeating and strict with your calorie goals and getting enough nutrients from your meal.

• Listen to your body – Pay attention to your body’s needs, if you feel weak or dizzy while following intermittent fasting try to shorten the duration of fasting and adjust your eating window. If required, take a break from fasting for 2 or 3 days and then again start.
• Avoid Over-Eating during Eating periods- While it is allowed to intake calories during the eating period of intermittent fasting but remember the goal is to be in a calorie deficit to reduce weight. Don’t do overeating, stick to a healthy diet and remember your calorie goals.
• Be Active – To get faster results, you need to be active during both fasting and eating period. Do regular exercises. Regular exercise will support weight loss and will improve overall health.
• Be Patient and Consistent – Remember Intermittent fasting is not the quick fix for weight loss. It is not a magic pill. It may take some time to see results. Be patient, stay consistent, and follow the process. Good news and effective results are on the way.
• Consult with your healthcare expert – If you are underlying any medical condition or following any regular medication, it is important to consult your healthcare expert before following any diet plan or exercise routine.
• Try different fasting methods – As we know, every individual body is different, so it is important to try different fasting methods to find out what works best for you. You can try different intermittent fasting types like 16/8, 5:2, alternate day fasting, and eat-stop-eat to check out which works better for your body.

Is intermittent fasting safe for everyone?

Intermittent fasting may not be appropriate for everyone. Individuals who have certain medical conditions or a history of disordered eating should consult medical experts before starting intermittent fasting.

Pregnant women and breastfeeding women should avoid intermittent fasting. People who are underweight should not practice IF.

Side effects –

While there are numerous health benefits of intermittent fasting such as weight loss, it also has some potential side effects. A few common side effects of intermittent fasting are –

1. Hunger – Hunger is the main side effect of intermittent fasting. During a fasting period, it is very common to feel hungry especially when you are new to fasting.
2. Headaches – Hunger can be a trigger to headaches in some individuals, especially in the first few days of intermittent fasting. This is mainly due to changes in blood sugar levels.
3. Fatigue – Few individuals experience fatigue, dizziness, or weakness while they are fasting especially if they are not taking enough calories during the non-fasting period.
4. Dehydration – It is important to drink plenty of water during fasting periods, as dehydration can lead to headaches, dizziness, or other symptoms
5. Sleep Disorder – Some people find difficulty in sleeping especially if they are fasting in the evening or overnight. They will feel hungry and their sleep will be disturbed.

Conclusion

Intermittent Fasting is a very popular and effective weight loss method with numerous health benefits.

Intermittent Fasting should be done with a calorie-deficit diet so that the body burn stored fat for energy which leads to weight loss.

Remember to choose an intermittent fasting method according to your body that fits your lifestyle and preference, plan your meal in advance and stay hydrated.

Frequently Asked Questions

Q1. Is Intermittent Fasting Safe for Everyone?

Ans. No, Intermittent Fasting is not safe for everyone. If you have any medical conditions or a history of disordered eating. You should consult with your healthcare expert before starting intermittent fasting.

Pregnant or breastfeeding women should also avoid IF.

Q2. Can I Drink Water or Other Beverages During the Fasting Period?

Ans. Yes, Staying hydrated during the fasting and non-fasting period is important in intermittent fasting. You can take water, tea, and black coffee during the fasting periods.

However, avoid consumption of sweetened beverages or adding cream or sugar to your coffee or tea, as they can break the fast.

Q3. Can I Exercise During the Fasting Periods?

Ans. Yes, Regular exercise is a must to enhance the result such as weight loss and other health benefits. However, it is important to listen to your body and exercise in a controlled manner avoiding any injury, dizziness, or fatigue.

Q4. How Long Should I Fast for?

Ans. The length of the fast depends upon the intermittent fasting method you are following.  Few methods, such as the 16/8 method, involve fasting for 16 hours and allow eating during an 8-hour window. Other methods, such as the 5:2 method, involve fasting for 2 non-consecutive days per week.

Q5. Can I Eat Whatever I Want During the Non-Fasting Periods?

Ans. No, if you overeat or take unhealthy calories such as fried food, sweat dishes, and sugar drinks during your eating period of intermittent fasting, it will be of no use and you will not get desired results.

While following intermittent fasting, maintaining, and following a balanced and healthy diet is important.