Intermittent fasting is mainly concerned with when to eat, as opposed to what to eat. It involves alternating between periods of eating normally and fasting. Examples of intermittent fasting regimens are 16-hour fasts every day (16/8) or two days of eating a very low-calorie diet through the week (5:2). This makes dieting simpler without having to remember a lot of food restrictions.
How It Drives Weight Loss
Intermittent fasting (IF) cuts calories by eating fewer meals, or shortening eating periods, than usual – up to 37% fewer calories. Evidence shows IF reduces insulin levels, raises human growth hormone (hGH) and norepinephrine levels, and starts converting the body from a glucose-fueled fat cell to a fat-burning cell by the 12th hour of fasting. This triggers a condition called ketosis, which allows for an increased amount of energy to be used from body fat than there would be if the body were in a glucose-fuelled state.
Evidence from Research
A series of studies have shown that when people lose weight using flexible calorie restricted diets over a period of four to twenty-four weeks a total reduction of between 4% and 10% of their weight has been seen as results., while if an individual utilized Alternate Day Fasting as a method of losing weight trials demonstrated an average weight loss of 7.7 lbs. in a period of one month. A meta-analysis consisting of 27 different studies has shown weight reductions between 0.8% and 13% with no impact or reduction in muscle mass.
Best Methods for Beginners
Beginners should try intermittent fasting (IF) first with the 16/8 method (fast from 8 pm to 12 pm). Next, IF can be practised by doing (5 days of regular meals and 2 days of 500-600 calories). Finally, there are Alternate Day Fasting (ADF) methods that provide faster weight loss but require a proper introduction.
Extra Benefits
Intermittent Fasting (IF) can also improve insulin sensitivity, improve metabolic health, and improve longevity markers in addition to helping you lose weight. It builds discipline and fits well into high-paced lifestyles since you won’t be constantly counting calories.
Practical Tips
Ensure you eat quality protein, vegetables, and drink water during your eating window. You may experience hunger at first, but this will pass after 1-2 weeks; ease into it. Try to perform resistance training while you are using IF so that you maintain your muscle mass. Do not binge eat so that you maintain a caloric deficit.
Summary
Intermittent fasting promotes fast weight loss up to 4-10% body weight in weeks via reduced calories, lower insulin, higher fat metabolism, and preserved muscle, outperforming traditional diets in adherence.
