Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging. Though this method has produced positive health benefits for many, it is better to discuss any radical changes in your diet with your doctor before starting it.
Intermittent fasting is a diet method, wherein you stick to a certain eating window throughout the day and abstain from eating during the other hours. This method needs some getting used to by the body.
Some people find it easy to stop eating for 16 hours and eat during an eight-hour window.
- This means they will have their first meal of the day at 9 a.m. and their dinner at 5 p.m.
- Because your body will typically begin to burn fat after about 12 hours of fasting, your weight loss starts at about 5 a.m. and continues to do so for the next four hours.
Though this is an ideal way for intermittent fasting, it is not practical. Hence, many people give up midway.
To combat this problem, many alternative methods of intermittent fasting have come up.
Time-restricted eating method (called the 16/8 or 14/10 method)
You listen to your body and understand your hunger patterns. Depending on when you can manage to stop eating, you have to set your fasting and eating windows.
- The 16/8 method is popular because most people already fast while they sleep, so it is convenient to extend the overnight fast by simply skipping breakfast and having an early lunch. You have your first meal at 11 a.m. and your last meal at 7 p.m. (or 12 p.m. and 8 p.m., respectively).
- The 14/10 method is where you fast for 14 hours and eat for 10 hours, which can be eating your first meal at 10 a.m. and your last meal at 8 p.m. This might be easiest to follow for those who have fixed working hours.
You are allowed to drink water or green tea and other no-calorie beverages and snacks during the fasting period.
How many days a week is fasting recommended?
Intermittent fasting is most effective for losing weight if practiced daily. Although, fasting is never easy due to people’s job shifts, extensive travel, or hectic work schedules. These people may find it difficult to practice intermittent fasting daily and may want to fast on alternate days or at least two times a week.
Extreme fasting techniques and lifestyles, such as fasting for 24 hours one day a week or fasting without drinking water, are not recommended.
On average, if you want to lose weight and shed one pound per week, you have to eat 500 calories less daily (to create a total deficit of 3500 calories in a week).
The two times a week method
- You restrict calorie intake in 24 hours to 500 for two days a week.
- During the other five days, you resume your normal eating diet (1800-2000 calories).
- On the fasting days, you must have high-fiber and high-protein foods to keep the body full and the calorie count low.
- Make sure there is a gap of at least one day between the two fasting periods.
- This method does not have any fixed fasting and eating window.
The alternate-day fasting method
- You restrict calorie intake to about 25 percent of your normal intake, irrespective of the fasting hours.
- On non-fasting days, resume your regular diet.
- Alternate-day fasting may have harmful consequences in the long run.
Who should not do intermittent fasting?
Intermittent fasting is easier said than done. It is not easy for many to forgo food for 16 hours a day regularly.
During fasting hours, many individuals experience:
- irritability,
- low energy,
- persistent hunger,
- temperature sensitivity, and
- poor work performance.
This diet is not recommended for those who do manual labor or heavy lifting. Similarly, pregnant women, children, and those at risk of blood sugar fluctuations (who take oral medications or insulin for diabetes) should not indulge in intermittent fasting.
Intermittent fasting may trigger migraines in susceptible individuals. If you suffer from an eating disorder, do not attempt any sort of fasting diet. Mindful eating and regular physical activity are the best methods to stay fit and healthy in the long run.
QUESTION
Weight loss occurs in the belly before anywhere else. See AnswerCleveland Clinic. Intermittent Fasting: 4 Different Types Explained. https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/
Gleeson JR. Intermittent Fasting: Is it Right for You? Michigan Medicine. https://healthblog.uofmhealth.org/wellness-prevention/intermittent-fasting-it-right-for-you
Top What Are the Best Hours for Intermittent Fasting Related Articles
Nutrition Quiz
Even if you think you're getting enough fruits and vegetables per day, how can you be sure? Take the Diet & Nutrition Quiz to learn more about eating right.
Diet and Nutrition: What Is the Paleo Diet?
Should you eat like a caveman to improve your health? Learn the pros and cons of the paleo diet.
Best Diet Tips Slideshow
Learn to lose weight in a realistic way that works. Find healthy weight loss by eating right, sleeping more, understanding portion sizes. Learn how to set reasonable diet standards.
Cut Daily Calories
When you want to lose weight, you’ll probably need to find a way to eat fewer calories. Try these tips to trim them from your diet without feeling hungry all the time.
Ketogenic Diet
These are low-carb diets -- the basic idea is to get most of your calories from protein and fat. There are some benefits, but you should be careful with them, especially if you have certain medical issues.
How Do You Do Intermittent Fasting?
Intermittent fasting focuses on the pattern of eating that involves eating in a specific time window and fasting in the remaining period of the day.
How Safe is the 3 Day Cardiac Diet?
The 3-Day cardiac diet is one of the popular fad diets for weight-loss. The diet claims a weight loss of about 10 pounds or 4.5 kilograms in a week.
Salt & Low Sodium Diet Quiz
Do you love salt? Take the online Salt Quiz to get the facts about dietary salts and sodium in fruits, vegetables, processed foods, snacks and soups!
Sugar Quiz
Sugar lurks in surprising places. Take the Sugar Quiz to learn of the many ways sugar sneaks into your diet and see what you know about sugar and artificial sweeteners!
The Military Diet: Lose 10 Pounds in Just a Week
The military diet or the 3-day diet is one of the most popular weight-loss diets. Dating back to 1985, this fad diet claims a weight loss of about 10 pounds or 4.5 kgs in a week. The diet makes robust claims of faster and significant weight loss, detox, lowered cholesterol, and increased energy. None of these claims, however, have been scientifically substantiated.
What Are the 7 Things You Need for a Balanced Diet?
There are seven essential factors for a balanced diet. They are carbohydrates, protein, fat, fiber, vitamins, minerals and water.What Are the Health Benefits of Fasting?
Fasting is defined as a period of partial or total restriction from all foods or selected foods. The health benefits of fasting include a decreased resting heart rate, decreased blood pressure, improved pumping action of the heart, increased insulin sensitivity and reduced LDL cholesterol, fasting insulin and inflammation.
What Foods Can I Eat for a Low Sodium Diet?
Sodium, or salt, is an electrolyte your body needs to function properly. Foods you can eat on a low-sodium diet include fruits, vegetables, grains, meat, low-sodium dairy, and low-salt seasonings and sauces.
Why Is the Atkins Diet Bad for You?
Atkins diet is a popular low-carbohydrate diet for weight loss but it may not be good for your heart.