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Best Way To Do Intermittent Fasting For Weight Loss

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Can You Eat Anything While Fasting

Intermittent Fasting for SERIOUS Weight Loss – Dr. Berg

“IF works well on a plant-based diet, which is how people ate for many years in Asia. And they stayed slim. It’s only when you add processed or high-carb foods that you have to watch out. You have to be careful about the types of foods you eat since processed foods like wheat and flour, bread is now so processed. For bread now they take the wheat berry and grind it into a fine dust. So the absorption is super quick, unnaturally quick. If you eat a lot of cakes and cookies and processed bread and donuts, that will spike your insulin. If you’re eating a plant-based diet, make sure to keep it whole-food, plant-based, not processed food.

“So if you’re plant-based and eating beans, legumes, vegetables and whole grains like quinoa that all keeps insulin low. If you look at the simple sugars in cereal like Captain Crunch and chocolate donuts that may be vegan but they’re terrible for you.

Seek Help For Severe Dehydration From A Healthcare Professional

You can usually manage your mild dehydration by increasing your fluid intake. However, its important to note that severe dehydration can be life threatening and should be treated by a healthcare professional.

If you or a loved one is experiencing signs of severe dehydration, contact a healthcare professional immediately. This is especially important for infants, children, and older adults, who are more susceptible to dehydration.

Risk factors for severe dehydration included prolonged diarrhea or vomiting, extreme exercise, laxative use, burns, and certain medical conditions (

Read Also: What Can I Eat While Fasting

What Is Ketosis And How Will I Know That Im There

Ketosis is a metabolic state in which your body starts to break down and burn fat. Ketosis is characterized by the production of ketone bodies in your liver, which include acetoacetate, beta-hydroxybutyrate and the breakdown product of acetoacetate, acetone.

If you have water fasted for over 12 hours, you are likely in at least nutritional or light ketosis! Your liver glycogen has been depleted. Your body is producing ketone bodies as an alternative fuel source for your brain through the breakdown of fat and fatty acids. You can also reach ketosis with an alternate day fasting or 5:2 protocol with up to 500 calories per fasting day, but its best if these calories come from low-carb or keto-friendly foods.

The best way to measure ketosis is through a blood ketone meter or a breath ketone meter. You can measure your ketone levels to see if anything you are drinking during your fast is kicking you out of ketosis. Urine ketone strips are not very accurate. They dont detect all forms of ketone bodies, such as the important beta-hydroxybutyrate or BHB. So the best bet is to grab a blood ketone meter like Keto-Mojo, or a breath ketone meter like BIOSENSE.

Also Check: How Many Calories Do I Eat On Intermittent Fasting

What Does Intermittent Fasting Do

The main benefits of intermittent fasting are weight loss and improving metabolic health, including better blood sugar control in type 2 diabetes.

There are different mechanisms to account for the success of intermittent fasting.

First, skipping meals and cutting out snacking naturally reduces the amount of calories one eats during the day. Thats why it is important to try not to eat more during your eating window to make up for the missed meal. That would negate one of the main benefits of fasting!

The second potential reason for IFs success is its ability to lower insulin levels. Studies show that fasting tends to lower insulin levels, although it is not scientifically clear the extent to which lower insulin levels can directly explain better weight loss.

However, a 2020 study from Dr. Ethan Weiss and colleagues created some doubt about whether short fasts of 16 hours, in the absence of any other dietary modification, can lead to improved weight loss and metabolic health. The studys authors concluded that time restricted eating was no better than eating throughout the day for weight loss.

We wrote about this study, noting that the fasting group did not reduce caloric intake, which puts it at odds with other studies that have suggested at least part of the benefit of fasting comes from reduced caloric intake.

But even though human data on longevity are lacking, the other benefits of IF and its ease of use likely make it worth a try.

Im Trying To Fast But I Feel Like Its Reducing My Energy Levels Is This Normal

A Beginners Guide to Intermittent Fasting

It is very normal to feel tired or to have low energy levels when you first start fasting. This can also happen when you first start a new fasting schedule. But if you stick with a set intermittent fasting schedule or fasting duration for 2-3 weeks, you should adapt and have similar energy levels during your fasting windows or days as during your eating windows or days.

However, if you continue to feel tired or to have low energy levels while fasting, you may be overdoing it. You may fasting for too long too often, or not getting enough calories in during your eating windows. If you are already at a healthy BMI, reduce your fast durations or spread your fasts further apart.

To boost your fasting energy levels, you should also:

  • Stay hydrated! Drink water with added electrolytes during longer fasts.
  • Eat enough calories to reach your daily energy requirements when you arent fasting. The Mayo Clinic and American Cancer Society have online calorie calculators you can use to determine your daily needs.
  • You can enjoy some black coffee and tea in the mornings during your fasting windows.
  • Make sure you get enough sleep at least 7 hours per night. Dont push your eating window late into the night if possible.
  • Keep moving and exercising even while you are fasting! Its generally safe to exercise while fasting. Physical activity will help with both energy levels and preservation of muscle mass during weight loss.
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    Should You Mix Intermittent Fasting And Exercise

    Combining fasting with exercise is generally a great way to boost your metabolism and improve your overall health. Everyone should increase their heart rate for 150180 minutes per week or about 30 minutes per day to stay healthy. However, if youre trying more strict fasting regimens such as the Warrior diet, you shouldnt train too hard.

    You Keep Breaking Your Fast

    If you are used to snacking in between meals, staying without food for an extended fasting period could be difficult and affect your intermittent fasting results.

    Consistently breaking your fast before your fasting window is up could be responsible for your lack of progress with intermittent fasting.

    Your fasting period might be too long and switching your eating schedule a bit might be helpful. Consider reducing your fasting period to about 10-12 hours and begin to increase it as time goes on.

    Moving up slowly allows your body to get used to going extended periods without food, therefore, you are less likely to break your fast prematurely.

    When you can tolerate going longer without food, you could move up to the 16:8 intermittent fast. Here, you will have eight hours for feeding.

    Also Check: Fasting Techniques To Lose Weight

    Clearly Define The Reason Youre Doing It

    Chiropractor Kira C., 29, has been doing intermittent fasting for about three years. She typically fasts once a week, and Kira says she decided to do intermittent fasting knowing it could support her gut health.

    Kira points out that intermittent fasting can be tough to stick with if you dont have a reason in mind for following the eating plan. Clearly define the reason that you are doing it, she says. Certain hours get very challenging and you can feel pretty terrible at the moment. Let your ‘big why’ drive you to push through the tough times. For me, that was improving my gut health.

    Are There Any Long

    How to do Intermittent Fasting for Serious Weight Loss รข Dr.Berg

    There is a growing body of research that suggests intermittent fasting does have health benefits outside of weight loss. One study published in Cell Metabolism in 2018 linked intermittent fasting and lower insulin levels and blood pressure. Researchers followed a small group of obese men with prediabetessome were put on a 16:8 diet, while others ate over a period of 12 hours. Both groups didnt gain or lose weight. But after five weeks, the men in the 16:8 group had much lower insulin levels and better insulin sensitivity. They also significantly lowered their blood pressure and said they had decreased appetites. They werent as hungry as they were beforeeven though they were fasting.

    It might seem counterintuitive, but appetite control is a big benefit of fasting. A recent study in the journal Obesityshowed that people who ate only during a six-hour window, compared to following a normal eating schedule, felt less hungry than the control group, even though both groups ate the same amount of calories. Intermittent fasting has also been linked to increased neuroplasticity, or the brain’s ability to form new synaptic connections and fight injury.

    Related Story

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    Pros Of Intermittent Fasting

    Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.

    Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.

    If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.

    The Medium Way To Do Intermittent Fasting

    If you want to increase things a bit, you can move into the medium-difficulty method, called 16:8 Intermittent Fasting.

    With this method, youre fasting for 16 hours of the day and eating for only eight hours.

    In other words, you need to consume all of your calories for the day within an 8-hour eating window.

    The 16:8 Intermittent Fast is the method that gets the most attention in the diet world as well as the research world.

    This is also the method that my husband used along with his ketogenic diet to lose 53 pounds in a 22-week period.

    You can watch the video if youd like the details about his ketogenic diet and intermittent fasting, but basically he stops eating at 8 oclock at night and does not resume eating until noon the next day.

    His lunchtime meal is typically a high-fat salad with limited carbohydrates. So, he adds healthy fats, like sunflower seeds, feta cheese, and full-fat dressing, but avoids croutons, fruit, and sugary dressing.

    We documented his weight loss each week on our YouTube Channel called 2 Fit Docs. If you are looking for some inspiration, you can Watch Keiths Progress From Start To Finish Here.

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    How Much Weight Loss Can You Expect In A Month On Intermittent Fasting

    Many factors go into how much weight you actually lose on intermittent fasting. Weight loss will depend on your current weight, metabolism, what you eat, and your activity levels.

    Obviously, if you follow a healthy eating pattern and exercise every day or a few times a week, it will help you shed weight faster. Intermittent fasting may enable you to lose between 0.51.5 pounds a week. In 4 weeks, you could lose anything between 26 pounds.

    Dont Compare Yourself To What Others Are Doing

    Pin on Weight loss

    Kayla G., a 33-year-old registered dietitian, has been doing intermittent fasting for more than a year and says shes a huge fan of the eating plan. Intermittent fasting has allowed me to lose that stubborn last five pounds and, more importantly, maintain it, she says.

    She usually stops her fast between 12 and 1 p.m. and finishes her last meal between 6 and 8 p.m. My best advice would be, Dont compare yourself to what others are doing, she says. Find a regimen that works best for you.

    Everyone has a different metabolism and goals, Kayla points out, adding, Don’t be afraid to use trial and error to see what works best for you and your body.

    Recommended Reading: How To Do 12 Hour Intermittent Fasting

    Intermittent Fasting For Weight Loss

    Social channels are filled with reports of significant weight loss using intermittent fasting. Studies show efficacy, too, but the reported weight loss is frequently much smaller.

    One difficulty with assessing the scientific support for intermittent fasting for weight loss involves comparing different fasting protocols. For instance, some studies evaluate time-restricted eating with daily fasting windows ranging from 14 to 20 hours. Others investigate alternate-day fasting, while others focus on severe caloric restriction to mimic fasting physiology.

    Another issue is factoring in the baseline diet followed by study subjects. Are many of them eating a high-carb standard Western diet? Or are they eating a low-carb, high-protein diet? The difference may matter as those eating low carb and/or high protein may find fasting easier, and thereby stick with it longer to see greater healthy weight loss benefits.

    Despite the discrepancies, most fasting interventions show benefits for weight loss.

    One meta-analysis of randomized controlled trials looking at time-restricted eating found an average weight loss of 4.4 pounds in up to 12 months.2 While the absolute weight loss may not be much, thats still pretty impressive considering that participants didnt change what they ate. They only changed when they ate.

    So its safe to say that intermittent fasting has the potential to help people lose a little weight.

    Special Notes If You Try The Extreme Intermittent Fast

    1) If youre going to try a fat fast or do extreme intermittent fasting, you want to ease into it.

    You do not want to jump into these extreme fasts if you currently eat a poor diet that is filled with fast foods, processed foods, and refined carbs.

    If you take this leap, youll find yourself in the bathroom for most of the day. Instead, work your way up to doing these extreme forms of intermittent fasting by first doing a 16:8 fast by itself and getting off the junk food.

    2) There is some research that talks about doing a fat fast for a few days up to a few weeks at a time.

    My husband and I do not have any personal experience with doing a fat fast for this long and dont promote staying on an extreme fast for more than a day.

    When my husband utilizes this fasting technique, he does it one day at a time. This one-day extreme intermittent fast is a good way to change things up, which can stimulate a sluggish metabolism.

    Reference:

    Mattson, M. P., Longo, V. D., & Harvie, M. . Impact of intermittent fasting on health and disease processes. Aging research reviews, 39, 46-58.

    Also Check: How Do I Start Intermittent Fasting For Maximum Fat Loss

    The Best And Worst Diets For Sustained Weight Loss According To Registered Dietitians

    So, does it actually lead to weight loss? Anecdotal evidence has led proponents of the plan to believe so. For the people who can adhere to IF, it does work, Kumar says. But fans of the approach claim theres so much more to IF than just a lean body. Lori Shemek, PhD, a nutrition and weight loss expert in Dallas and author of How to Fight FATflammation, explains to clients that IF may improve their insulin sensitivity , reduce inflammation, and boost longevity by bettering the health of your mitochondria , she says.

    Can You Have A Cheat Day While On Intermittent Fasting

    The ‘Most Effective’ Method Of Intermittent Fasting

    As with any diet or eating routine, cheat meals are fine, as long as they dont become a cheat day. Its a marathon, not a sprint. Focus on staying on track long-term, and if that requires an occasional cheat meal its okay! Enjoy your dish, savor the flavors, and come back to your old routine as soon as possible.

    Read Also: Intermittent Fasting For Type 2

    Relax You Can Still Drink Your Coffee

    I know what youre about to ask with a hint of panic in your voice: I can still drink coffee while I fast, right!?

    Yes! Luckily for coffee drinkers everywhere, our favorite morning ritual doesnt boost your blood sugar or disrupt your fast.

    If you cant stomach the idea of black coffee, then yes, its okay to add some creamer but not too much! Keep in mind that your body will have to burn through the fat in the creamer before it can get back to burning your stored fat.

    What about coffee drinkers who need to mask its bitterness with a sweetener? Zane warns against all-natural sweeteners, including cane sugar, honey, and agave. Its true that theyre natural sugars, but they immediately send blood sugar and insulin levels surging. This in turn kicks your body out of its fasting period altogether.

    If you need a hint of sweetness in your coffee, stick to a small dash of Stevia. Most artificial sugars are dangerous because they stimulate cravings and trick your digestive system into preparing for sugar that isnt coming. This is highly disruptive to the fat-burning process that fasting is meant to achieve.

    Overall, the question of coffee boils down to your goals. If youre on a mission to lose 50 pounds, adding cream to your morning brew could slow your progress. But a sweetened cup of coffee is much better than a slice of cheesecake! Its all about balance.

    Keep Your Meal Nourishing

    Include a lot of healthy fats, protein and fresh vegetables in your meals while following intermittent fasting. You can also include healthy carbs from foods like brown rice, sweet potatoes etc. Carbs are good for your body and will provide you with the energy to tide over the calorie-deficit you are going to create for the rest of the day.

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