Intermittent fasting has become a popular diet trend for weight loss, but does it really work?
Intermittent fasting is an eating pattern that switches between periods of eating and fasting. While it may seem extreme, intermittent fasting is backed by science and offers real benefits for both weight loss and overall wellness.
In this article, we'll explore how intermittent fasting works, the different intermittent fasting plans you can try, and how long it may take to shed pounds.
What is Intermittent Fasting?
When it comes to dieting, it's easy to get caught up in the details of what to eat and what to avoid. But intermittent fasting takes a different approach that focuses on when you eat.
The idea is simple: choose regular periods of time for eating and fasting. For example, you might opt to eat only during an 8-hour window each day, and fast for the remaining 16 hours. Or you may opt for more intense fasting, like completely abstaining from food every other day. There are many intermittent fasting schedules to experiment with. 1
So how does intermittent fasting actually help you lose weight? It comes down to how our bodies process the food we eat. The carbohydrates from meals are quickly converted into sugar. If your cells don't immediately use this sugar for energy, insulin helps store it in your fat cells for later. 2
When you're fasting, your insulin levels drop. This allows your fat cells to release stored sugar to use for energy. Intermittent fasting gives your insulin levels adequate time to fall far enough and stay low, so you can burn fat. 2 This is known as metabolic switching. 1
Popular Intermittent Fasting Schedules
There are several ways to incorporate intermittent fasting into your routine. Here are a few of the most common styles:
- The 16/8 method: This simple and sustainable approach involves fasting for 16 hours a day and only eating during an 8-hour window. For example, you stop eating at 8 pm and don't eat again until noon the next day. This method allows for a late breakfast and normal lunch and dinner. It's an easy way to reap the benefits of fasting without drastically altering your schedule.
- Alternate-day fasting: This approach involves alternating between days of eating and days of fasting. For example, you eat normally on Monday, fast on Tuesday, eat on Wednesday, and so on. Research shows this method may be less effective for weight loss since 24-hour fasts can trigger a starvation response which causes your body to store more fat.
- The 5:2 plan: This approach is a modified version of alternate-day fasting. You eat normally five days a week and limit yourself to one small meal of 400 to 600 calories on the other two days. 3
What Can You Eat During Intermittent Fasting?
When it's time to fast, stick to zero-calorie drinks like water, black coffee, and tea. This helps hold you over until your next eating window. 1
When it's time to break your fast, it's important to approach your meals mindfully. Research indicates that loading up on high-calorie junk food or fried items during your eating window may not yield the desired weight loss benefits. 1
Eating well doesn't mean eating bland or boring food. Get creative with spices, herbs, and flavorings. Try new recipes. And if you occasionally indulge, do so in moderation.
How Long to Intermittent Fast for Weight Loss
Intermittent fasting encompasses several different techniques, like alternate-day fasting, the 5:2 diet, and time-restricted eating. Because of the variety of methods, how fast you lose weight may differ depending on the plan you follow.
- Alternate-day fasting: A 22-day study found participants lost an average of 2.5% of their body weight. While promising, researchers observed that hunger levels on fasting days remained high throughout the study, which could make this method difficult to sustain.
- The 5:2 plan: An analysis of eight studies revealed that six of them reported statistically significant weight loss outcomes within eight to twelve weeks. Interestingly, adding exercise to the 5:2 routine boosted weight loss to 6.5%, compared to 3.2% with diet alone.
- Time-restricted eating: In a two-week study of normal weight men, an 11-hour fasting window resulted in a 1.3% weight reduction without any exercise. 4
The takeaway is that while different intermittent fasting styles may produce slightly different rates of weight loss, the most important factor is choosing a method you can consistently follow. Opting for an overly intense plan can backfire if it's unsustainable long-term.
Conclusion
Intermittent fasting can be an effective tool for weight loss when done right. With its flexibility and science-backed benefits, it's easy to see why intermittent fasting has become so popular for reaching weight loss goals.
When it comes to choosing an intermittent fasting plan, opt for sustainability over speed. While more extreme plans may promise faster results, they often aren't realistic to follow long-term. Instead, opt for an intermittent fasting routine you can follow consistently.
The content in this article is intended for informational purposes only. This website does not provide medical advice. In all circumstances, you should always seek the advice of your physician and/or other qualified health professionals(s) for drug, medical conditions, or treatment advice. The content provided on this website is not a substitute for professional medical advice, diagnosis, or treatment.
