Weight loss during intermittent fasting can be effective for a number of reasons. First, intermittent fasting promotes a reduction in calories. Second, fasting helps promote insulin sensitivity, which is an important factor in weight loss and weight loss. Third, intermittent fasting helps regulate blood sugar levels. Without so many sugar highs and crashes throughout the day, hunger is regulated. Finally, maintaining a specific eating window prevents snacking and extra meals.
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Intermittent fasting is all the rage these days, but what is it? How does it work? Is it effective? In this blog post we answer all these questions and more. So, if you’re intrigued by the idea of intermittent fasting and want to learn more, read on!
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What is intermittent fasting?
Intermittent fasting is an eating pattern in which you alternate between periods of eating and fasting. The main types of intermittent fasting are 16/8, Alternate Day and 5:2.
14/10 single crochet or 16/8 single crochet or 18/6 single crochet or 20/4 single crochet
You often see people talk about intermittent fasting in terms of two numbers. These are the fasting window and the eating window. The first number indicates the number of hours of fasting. The second number represents the number of hours the eating window is.
One of the most popular is 16/8, as this can easily be achieved by eating before 8pm and simply skipping breakfast the next day. Eat at eight o’clock and then eat sixteen hours later at noon. This pattern fits well with most people’s work schedules. It gives your body 16 hours to prevent the release of insulin caused by food, which is good for blood sugar levels.
The benefits of intermittent fasting are numerous. Two meals per day improve glucose tolerance and promote autophagy, as discussed further below.
Weight loss with intermittent fasting: 5:2
Instead of fasting for a number of hours, 5:2 refers to the number of days involved. This protocol involves eating normally five days a week. Then you limit calories to 25 percent of normal on two non-consecutive days. Or you can fast completely for 24 hours on the chosen days.
Eat Stop Eat Fast
The eat-stop-eat-fasting method is quite simple. Eat normally most days of the week, but then fast for 24 hours once or twice a week. Dinner to dinner may seem easiest for most, but you can choose to fast every 24 hours.
Weight Loss with Intermittent Fasting: Alternative Day Fasting (ADF)
With Alternate Day Fasting (ADF) you eat every other day of the week. There are several PubMed studies on ADF with varying results, but most show that it is effective for weight loss and also affects some other biomarkers.
Weight loss with intermittent fasting: one meal a day (OMAD) fasting
With the OMAD fasting method you eat once a day. This can literally be one giant meal where you eat all your calories for the day. However, it can be divided into smaller meals within a two to three hour period.
Overall, I don’t recommend this approach in the long run. It’s fine every now and then, but if you do this method day in and day out, you’re unlikely to get enough protein.
Benefits of Intermittent Fasting
Intermittent fasting has become popular for a reason: it works! It not only helps in weight loss but also has many other health benefits. Some of these include reduced inflammation, lower blood sugar levels, improved brain function and a reduced risk of heart disease. These are just a few of the many reasons people are turning to intermittent fasting as a way to improve their health.
Weight loss with intermittent fasting
The bottom line is that you can absolutely lose weight with intermittent fasting. There are just a few things to consider.
- Make sure you don’t make up for your fasting hours by eating more. This is easier if you eat fewer carbohydrates and less fat, because you are less likely to become hungry.
- Don’t stick to the same intermittent fasting schedule for long periods of time. You’ll have more success losing weight if you regularly shake up your eating window.
- Adding an extended fasting period every now and then will help speed up weight loss.
How to get started with intermittent fasting
If you want to try intermittent fasting, there are a few things to keep in mind before you start. First, make sure you’re doing it for the right reasons. If you want to lose weight quickly or get healthier overnight, intermittent fasting isn’t for you. As with any healthy lifestyle change, it takes time and dedication to see results. Second, talk to your doctor before starting any new diet or exercise regimen. This is especially important if you have underlying health conditions. Finally: be patient! It takes time to see results with intermittent fasting (or any other weight loss method), so don’t give up if you don’t see results right away.
Fasting with controlled blood sugar levels
One thing to note is that fasting is a lot easier if you are on a low-carb diet. If you eat the Standard American Diet or other variations high in carbohydrates, fluctuations in blood sugar levels will leave you ravenous and ravenous when you try to fast. Once you have been low carb/keto for a while, your fat will be adjusted. Being fat adapted means that your body has upregulated the processes needed to more easily access your body fat for fuel, meaning you will feel less hungry when you don’t eat.
If you want to get started with low carb before trying intermittent fasting, I have plenty of free resources for you. There are a few podcast episodes about fasting, and one is all about the benefits of both long-term and intermittent fasting. I also talk about fasting and keto in more depth in 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks, and Still Lose Weight. You can get a chapter for free via that link!
If you’re looking for a sustainable way to lose weight and improve your overall health, intermittent fasting might be for you! It’s important to remember that there is no one-size-fits-all approach to weight loss. What works for some may not work for others. Finally, don’t forget that Rome wasn’t built in a day; it takes time and patience to see results with intermittent fasting (or any other weight loss method). Don’t be discouraged if you don’t see immediate results and know that I am always here for support.
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