Nowadays everyone is busy whit their own schedule, intermittent fasting can be a great boon for weight loss which could inculcate in your everyday schedule.
Because today’s world is full of busy schedules, unhealthy food, inappropriate sleep-wake cycles, lack of self-care and exercise, and many more unhealthy habits.
Somewhere we forgot ourselves in this life. A major issue that brings us here is weight loss.
As we can see an increase in weight leads to many diseases like obesity, high blood pressure, diabetes, heart strokes, thyroid diseases, a decrease in life expectancy rate, and some types of cancers.
To lose weight people are paying large amounts of money to the gym, inappropriate dieting, taking weight loss steroids which can lead to harmful effects in your later life.
Ever thought of a way that can cope with your busy schedule and without doing any dieting help us to lose weight?
A way that can help you to lose weight and improve your mental health and concentration together?
A way that can also hold your muscle while losing weight?
Intermittent fasting is the key to this goal for weight loss!
One of the popular ways in recent years to lose weight is intermittent fasting.
It involves regular short term fasts.
However, it is an effective tool to drop the pounds of fat you have accumulated for a very long time.
Our bodies stores energy in the form of healthy fat which it uses when you are fasting or eating an inappropriate amount of food.
there are several ways of this eating pattern where each method is effective but which works best depends upon the individuals.
6 Popular and Effective Ways of Intermittent Fasting for Weight Loss
There are 6 popular ways of doing intermittent fasting effectively and efficiently discussed below:-
Intermittent Fasting for Weight Loss – The 16/8 Method
The 16/8 method is based on time slots in a day. also known as lean gains protocol this method was popularized by martin barkhan
It involves skipping of breakfast with 14-16 hours of fasting pre-day and an eating slot of 8-10 hours this eating can include more than 2 meals.
The process involves having your last meal by 8 pm and the above example is comparatively simpler than the other time slots of the day having the next meal in the noon next day
For the people who love having breakfast, this method may seem hard at first.the following things can be eaten in the following ways-
- The fasting slots- water, black coffee, lemon water, apple cider vinegar drink.
- In the eating slots- avocado related recipes, chicken, nuts,fruits,tuna,dark chocolate,salmon,oraganic edamame,sprouts,yoghurt,etc
Remember to eat the appropriate amount of calories that you were consuming previously in the eating time slots and no junk food allowed!
Intermittent Fasting for Weight Loss – The 5:2 Diet
The 5:2 diet is based with respect to the days in the week.
The diet is also known as the fast diet has been popularized by journalist Michael Mosley.
It involves the regular intake of food on 5 days of the week while minimizing the intake to 500-600 calories on the other 2 days of the week.
It is mostly recommended that the intake of calories for women should be 500 and for men, it should be 600 calories on the fasting days.
This method is easy and comfortable for those who find fasting a problem. Also, it is not necessary to consume 500-600 calories in one meal.
However, it is advised to have 2-3 small meals of food throughout the whole day with some water, black coffee, green teas, and other zero-calorie foods and beverages.
On the other hand, an individual has to consume healthy foods on the other 5 days of the week.
Because with a daily calorie intake of 1500-2000 calories for a woman and 2500-2000 calories for a man leading to enhancement of the process.
Try to focus on high nutritious, fiber, and high protein intake instead of carbs and fats.
Here are a few examples of foods that are suitable for 5:2 diet are written below:
- An appropriate plate of healthy vegetables
- Some natural yogurt with toppings of berries
- Boiled or baked eggs
- Healthy homemade soups
- Grilled fish or meat
- Black coffee
- A lot of water
People who should avoid this type of diet are those individuals with eating disorders, blood sugar level issues, pregnant women, teenagers, malnourished people, and women with fertility issues.
Intermittent Fasting for Weight Loss – Eat Stop Eat Method
Eat stop eat, a method of intermittent fasting, very similar to the above 5:2 diet has few changes in the eating pattern.
The diet also follows week based fasting involving 5 days of normal eating and 2 days of complete fasting or no consumption of food.
This method has been quite known for a few years, has been popularized by fitness expert Brad Pilon.
The process of eating on normal days ie. the days on which an individual is not fasting
However, on normal days, one can include consumption of 2000-1500 calories of healthy food for women and 2500-2000 calories of healthy food for the men.
On the 2 days of fasting, one can only consume the zero calorie foods such as black coffee, tea, water so as to keep themselves hydrated throughout the day.
The 2 days of fasting are recommended to have 1-2 days of normal eating in between.
It is essential to notice that on the normal days or non-fasting days one should be having a sufficient amount of nutrients
This nutrients are in the form of proteins, vitamins, minerals, healthy fats, fibers so that they don’t have harmful effects on the body.
This method can also be done in the following way:
If you had your dinner at 8:00 pm and have a fasting day, then you will be eating your next meal on the next day at 8:00 pm to have a 24 hour fast.
This method can be difficult for some people in the initial stages, so it is advised to start with 14-16 hours of fasting and then leading to an increase in fasting hours.
Intermittent Fasting for Weight Loss – Alternate Day Fasting Method
Again this method of intermittent fasting is based on the days in a week.
It involves fasting on alternate days of the week while on the other alternate part of the week the consumption of food of an individual is normal.
It is the choice of the individual whether to consume 100-500 calories or to have 24-hour fasting on the fasting day of the week.
However, the foods that are appropriate for alternate day fasting are tea, unsweetened coffee, water if you are taking a 24 hour fast.
And if you are consuming 100-500 calories, it is better to consume light food such as fruits, veggies, soups, and salads through several small meals at regular intervals throughout the day.
Studies have shown that alternate-day fasting and daily calorie restriction show an equal result in melting down the harmful belly fat.
This method is popular in middle-aged people due to severe health issues they are facing.
Also, research has shown that this method decreases the production of the hunger hormone and an increased amount of satiety hormones than other diets.
It is more effective at preserving muscles.
The method also helps to reduce type 2 diabetes, increase heart health, decrease in blood pressure, reduce waist circumference, and many more.
Intermittent Fasting for Weight Loss – The Warrior Diet
The warrior diet is based on time slots of a day. It is popularized by fitness expert Ori Hofmekler.
This method involves four hours of eating time slots and fast rest of the day.
This popular diet includes the consumption of raw fruits and veggies and one meal during the day and in the night respectively.
It is recommended to have this eating slot of four hours in the afternoon.
Also, the one meal included in the diet should have limited calories of 1200-1500. Other add ons for the whole day are black coffee, water, green teas, and other zero-calorie drinks to keep you hydrated.
Intermittent Fasting for Weight Loss – Spontaneous Meal Skipping or Random Meal Skipping
This method of intermittent fasting doesn’t have a structured way of eating or fasting.
It involves skipping meals or short fasting when you don’t feel like eating food or are not hungry.
To enhance this method and to lose weight efficiently you can eat healthy and low-calorie foods
You can also use some zero-calorie beverages instead of shakes and cold drinks.
How does Intermittent Fasting work in our Body for Weight Loss?
The energy in our bodies is stored in the form of fat in the adipose tissues.
When we eat a certain amount of calories, the body converts the calories into fat molecules that get stored in different parts of the body,
Majorly in the lower part of the body and around the belly area.
When we do some physical work such as walking, running, moving any part of the body, the body needs the energy to do this.
The fat molecules are converted into free fatty acids, which again converts into energy required by the body.
The fat molecules that don’t get converted into energy start getting accumulated in different areas like belly, love handles, thighs, hips, etc.
This turns out to be physical mass or fat on the outer body.
Intermittent fasting works through the nervous system to reduce the fat accumulated in the body.
It can change the working of the metabolism through some hormones :
Human growth hormone (HGH) –
HGH levels can increase rapidly while fasting which can initiate weight loss and muscle gain in the body.
A hormone produced in the pancreas, which regulates the amount of glucose in the blood.
When we eat food, it gets converted into glucose. When we fast the glucose level decreases, resulting in a decrease in insulin levels too.
This helps in weight loss.
When we fast, the nervous system sends signals to nerve fibers to secrete the norepinephrine hormone
However, this converts the fat molecules stored in the body into energy to do work.
It is a myth that having 4-5 small meals throughout the day will make you feel less hungry and will help in losing weight.
Fasting for sometime in a day can help the nervous system to trigger and send signals to secrete fat cutting hormones into the body.
A research study says that 48 hours of fasting periods can boost metabolism to higher levels but fasts longer than this can suppress it too.
These types of fasts should not be tried at the beginning of the weight loss process,
Otherwise, it can harm the body in several ways by the sudden drop of hormone levels.
It is advised to start fasting with short fasts instead of consuming fat cutting supplements which can harm our body at a huge level in later life.
Benefits of Intermittent Fasting for Weight Loss:-
Intermittent fasting has a long list of advantages listed below.
These benefits have been seen both in humans and animals. This method not only helps to maintain the body, but it also increases our mental health.
Below is a list of the advantages we get from intermittent fasting:
1. Weight Loss–
The most noticeable benefit of all is weight loss. This method of fasting can reduce weight with high metabolism and speed.
2. Heart Health–
Intermittent fasting can reduce the levels of those factors which contribute to bad heart health.
The factors include blood sugar level, LDL cholesterol, insulin resistance, inflammatory markers, blood triglycerides.
3. Mental Health–
Fasting allows the brain to secrete BDNF hormones which promote the building growth of new neurons, reducing the chances of Alzheimer’s disease.
Fasting also helps our brain to secrete more dopamine, oxytocin, endorphins, and reduce cortisol hormone which increases happiness and reduces stress respectively.
4. Insulin Resistance–
Insulin resistance is a process when the pancreas decreases insulin levels.
Fasting can help the brain to send signals to the pancreas to increase the secretion of insulin so as fulfill the energy needs in the body.
If you want to have a full diet plan for Diabetes patients click here.
It can also protect our body from type 2 diabetes.
It has been studied that rats who fasted, lived more than 83% longer life span than those rats who didn’t fast.
However, the study was successful that fasting can increase our life span than other people.
Fasting can reduce the levels of inflammation markers which are the main cause for many chronic diseases such as arthritis, cancer, asthma, COPD, cystic fibrosis, etc.
7. Increased Cell Turnover–
Food restriction can lead to an increase in autophagy (neural autophagy), which may give benefits to the brain.
8. Enhance the Night’s Sleep–
Fasting will cause a release of happy hormones and a reduction in stress hormones and the weight loss happening will give you better sleep in the night.
Demerits of Intermittent Fasting for Weight Loss:
Everything has pros and cons throughout the process. Here are some of the problems that are caused due to improper intermittent fasting:
1. Interference in Social Life–
Eating is a social activity.
When you go for a social gathering or party, it can be an awkward situation that everyone is feeding on food and you are sipping on some beverages.
You can miss on some late-night dinners, birthday parties, homemade tasty foods, etc.
2. Getting Low Energy–
Beginners in fasting may feel sometimes low energy in the body making them tired and lazy.
3. Unproductivity –
Because loss in energy can make you unproductive sometimes which can be unhealthy in work life.
4. Peer Pressure–
Because sometimes it is not possible to avoid our friends and family pressures or requests to eat food.
5. Digestion Issues–
Because sometimes eating large amounts of food in a short span of time can probably make issues to your GI tract.
6. Not Suitable:
It may be possible that these methods of fasting are not suitable for you.
It is advised to consult a dietician before starting off something like this.
7. Consequences for Women –
There are potential consequences for women such as issues with fertility, menstruation cycle, metabolism disruptions, and early menopause.
Other risks and side effects of intermittent fasting include
- You may feel hungry
- You may overheat suddenly
- You have to be careful about your alcohol intake
- Excess calories can get accumulated when you stop the plan.
You may have heard about Calorie Restriction and Fasting Diets?
But aren’t they similar words for the methods of weight loss?
No, they are not the same words.
Because calorie restriction is reducing the amount of calorie consumption with respect to our habitual intake.
However, this is done by keeping the important nutrients in appropriate amounts and not getting malnutrition and weak.
Whereas fasting diets are diets where a person doesn’t eat food at all or limit calorie intake in a few hours of the day.
Both methods are used for weight loss.
However, it depends on the body of an individual which one suits them best.
Such methods are being studied properly and have shown good results such as good health and a longer life span.
These are not temporary methods they have been tested on various animals, plants, and fruits.
The given results were that in some cases it increases lifespan but for some people, dieting is better for weight loss.
Tips and Tricks to Enhance Intermittent Fasting for Weight Loss:
Only fasting will not help you to reach your goals of weight loss.
For this, there are some factors to enhance weight loss such as exercising basic habits(water intake quantity, green tea, and black coffee consumption, etc.)
Here are some tips and tricks to enhance your weight loss process :
- Drink water
- Drink black coffee / green tea without sugar
- Eat raw fruits and veggies
- Exercise minimum for an hour in the morning
- Meditate regularly
- Stay busy
- Give it a month to see if intermittent fasting works for you.
- Don’t binge-eating after fasting
- Ride out the hunger waves
- Try a low carb diet between fasting periods
- Have zero-calorie foods and beverages
- Keep fasting periods short
- Consult a doctor/dietician before taking a new step
- Go for walks
- Don’t breakfast with feasts
- Stop fasting if you feel unwell
- Consume enough protein
- Fasting isn’t for everyone.
- You need a stronger will to do make things change you want for a stronger body.
- Keeping a positive environment around your self to reach your goal faster
Beginners Guide to Intermittent Fasting for Weight Loss:
Every time when we start something we are always confused with some questions like from where to start and how to start, what to use – what not to use.
To help you with your confusion and to reach the goal we have created a beginner guide including the process,
These are the types of foods require for intermittent fasting, exercises that can fit into your fasting routine below:
1. Count Your Calories–
Know the number of calories you are consuming on a regular basis.
2. Find Your Way–
Research and choose wisely, which method of intermittent fasting suits you. Otherwise consulting a dietician would be recommended.
3. Know Your Food–
Take some time and find what all things you can consume, which foods have low calories and zero-calorie foods.
Because there can be some foods that may cause allergies or are not suitable for you.
4. Start Slow–
Keep the fasting hours less in the initial periods. Otherwise, a sudden drop in the nutrients can harm your body.
5. Stay Strong–
Keep yourself strong and continue the process until you don’t reach your goal. Avoiding junk food and carbs is the key to this.
Here are some negative calorie and zero-calorie foods that may help you to reach your goal:
- Green beans
- Chili peppers
- Black coffee
- Green tea
Exercises that can Help to Reduce More Weight:
- Yoga in the morning
- Do Meditation with a smooth music
- Hit the Swimming pool
- Go for a Walk
- Get your skates on and go for Skating
- Practice Tai-chi
- Pedaling on bike
Duration of Exercise when following Intermittent Fasting for Weight Loss:
The duration of the exercises can be from half an hour to an hour so as to keep it light and not getting dehydrated
However, you should keep drinking water at regular intervals and drink a minimum of 5 liters of water to a maximum of 10 liters of water per day.
What Results to Expect with Intermittent Fasting for Weight Loss?
In a study examining the amount of weight loss during intermittent fasting,
It was noticed that intermittent fasting helped to reduce the body weight by 3-8%, over a time period of 3-24 weeks.
People have also lost weight of about 0.25kg to 0.75 kg per week. with light fasting it can rise up to 2kg-2.4 kg per weak,
However, it all depends on the person and the type of intermittent fasting the one is doing.
For example(if an individual is following 16:8 method and by chance,
he/she eats something in that 16 hours then the weight loss procedure would be slow and will not be effective in the normal way.)
With regular fasting and appropriate foods and some exercise, one can enhance the amount of weight loss within the time frame.
Intermittent fasting is one of the popular ways these days to lose weight.
Because results are there from different people with different bodies.
Body fitness and mental fitness are really important in our lives with so busy schedules. Fitness is also a way of relaxing the soul within.
Socializing while exercising is not only good for the body but also keep your mind and soul fresh the whole day.
Also, it is a good indicator that you are keeping things easy in life and your fasting period.
If you are able to talk while exercising means,
You are not breathing hard if you cannot get a couple of words you need to slow down
Or it can result in a lack of oxygen leading to fainting and severe issues.
With this we would like to take off, hoping you all to read this and wait for our next.
Frequently Asked Questions of Intermittent Fasting for Weight Loss:
Here are some FAQs asked by the people who want to lose weight through intermittent fasting. Check them below:
1. Does Intermittent Fasting Make us Weak?
No, intermittent fasting won’t make you weak.
But initially, when you start your plan, reduction in calories in the body can make you feel a little tired and unproductive.
Later, when you would be habitual with this process, it won’t make you feel the same.
2. Does Intermittent Fasting for Weight Loss reduce Muscle Mass?
Gain or reduction of muscle mass of the body depends on the amount of the nutrients one is consuming.
You have to take the appropriate amount of nutrients according to the fasting diet so as to change the muscle reduction into muscle gain.
3. What kind of Exercise one Should do While Intermittent Fasting for Weight Loss?
One can feel weak and lazy while intermittent fasting due to long fasting hours
And calorie reduction to make the energy balance one should light exercise like yoga, meditation, low-intensity workout with the heavy exercises.
Appropriate nutrients and equally balanced exercises play a crucial role in intermittent fasting.
4. Does Intermittent Fasting cause any Hormonal Disbalance?
In most cases, it does not cause any hormonal imbalance within our body.
Instead, this fasting diet tries to balance the hormones by sending signals to the nervous system to secrete appropriate amount of hormones.
As said above in the article in the subtopic about how the intermittent fasting work inside the body.
Because the Intermittent fasting helps to change the amount of insulin, growth hormones, the happy hormone, and stress hormones.
You May Also Like
- 1200 Calorie Diet for Weight Loss – Guidelines and Preventive Measures
- Benefits of Ginger – 42 Healthy Ways to Use this Herb
- Calories for Weight Loss with Calorie Calculator
- Benefits of Intermittent Fasting – Beginners Guide
- Benefits of Keto Diet – 21 Amazing Ways
- 16/8 Intermittent Fasting for Weight Loss
- Benefits of Water Fasting – The Cheapest Weight Loss Program
- Diabetes diet for Type 2 – Foods to Eat & Foods to Avoid
- 1200 Calorie Diet Plan to Lose Weight
- Diabetes Diet Plan – The Healthy Way of Living
- 1600 Calorie Diet Plan for Weight Loss
- Diet for Liver Cirrhosis with Signs, Prevention and Treatment
- Diet for Liver Health and Nonalcoholic Fatty Liver
- Acid Reflux Diet and Foods to Avoid to Get Permanent Relief
- Diet for Parkinsons Disease – Food Habits, Causes, and Prevention Tips
- Diet for PCOS – Foods to Eat and Avoid for Better Health
- Benefits of Apple Cider Vinegar – 67 Amazing Ways
- Diet for Prediabetes – Guidelines and Precautions
- Diet for Pregnancy and Back Pain Relief Guide
- Diabetes Diet for Weight Loss Goals
- Diet for Type 1 Diabetes with Treatment Options and Preventions
- Diet for Weight Gain – Healthy and Effective Ways
- Diabetes Diet Planner – Guidelines and Meal Plans
- Diet for Weight Loss – Guidelines and Precautions
- Does Intermittent Fasting Work to Boost Immunity?
- Diet in Thyroid – What to Eat and What not to Eat
- Diet Plan for Diabetes – Guide, Food Lists, and Precautions
- Does Apple Cider Vinegar Help with Weight Loss?
- Diet to Lose Weight – Tips and Precautions
- Diet with Apple Cider Vinegar – Benefits, Right Methods, and Risk Factors
And Also You May Like
- Easy Ways for Weight Loss – The Best Diets
- Fruits for Keto Diet – 31 Nutrition Rich & Low Carb Options
- Gestational Diabetes Diet with Causes, Risk Factor, Symptoms, and Tips
- Ginger Tea Benefits – Why Is It Good For You?
- High Cholesterol Diet, Treatment and Prevention
- Home Remedies for Bacterial Vaginosis
- Home Remedies for Yeast Infection
- How Does the Keto Diet Works – The Beginners Guide
- How to Get Rid of Lower Belly Fat
- Hypothyroidism Diet – Guide and Prevention Strategies
- Intermittent Fasting for Beginners – Benefits, Methods, Side Effects
- Intermittent Fasting for Weight Loss
- Side Effects of Apple Cider Vinegar Diet
- Intermittent Fasting for Women and its Health Benefits
- Intermittent Fasting with Keto Diet
- Is a Keto Diet Healthy for Weight Loss
- Is a Vegan Diet Healthy Alternative?
- Intermittent Fasting Weight Loss Diet – 6 Different Types
- Is Intermittent Fasting Healthy for you
- Is the keto diet safe?
- No Carb Diet: Benefits, Instructions, and Demerits
- Remedies for Headache and Prevention Tips
- Side Effects of Diabetes and Prevention Tips
- Side Effects of Sleep Deprivation with Prevention Tips
- Recipes for Diabetes Diet – Guidelines and Preventive Measures
- Side Effects of the Keto Diet with Prevention Tips
- Sleep and Weight Loss – How They are Related?
- Sleeping Benefits for Health – 20 Effective Advantages
- Strength Training for Runners – The Ultimate Guide
- The Egg Diet for Weight Loss – Guidelines and Drawbacks
- Tips for Intermittent Fasting in Weight Loss
- Tips in Weight Loss – The Ultimate Guide
- Types of Diet – Advantages and Drawbacks
- Vegan Diet For Weight Loss and Overall Immunity
- Water Fasting for Weight Loss – Benefits, Diet Plan and its Side Effects
- Weight Loss Meal Plan with Veg and Non-Veg Options
- Weight Loss with Calories Count- 17 Easy Way
- What is Keto Flu and How long Does it Last?
- What to eat on a Keto Diet for Optimum Health