‘it’s Not Going To Be Right For Everybody’
While the results of Dr McMillan’s intermittent fasting experiment are promising, she warns that fasting is “not a magic bullet” for weight loss or overall health.
It’s also a method that should not be overdone fasting for too long “stresses your body too much”.
“Fasting is one tool in the toolkit one potential option to add,” Dr McMillan says.
“It’s not going to be right for everybody we just don’t know what the optimal regime or program is, and it might be different for individual people.
“In the end, you have to choose the approach to healthy eating that works for you.
“There’s no doubt that we’re leaving in a healthier spot, and the challenge now is just to keep up the good work.”
Supplied: Samantha Roberts
For more about the reality of fasting diets, watch Catalyst at 8:30pm on ABC TV, or catch up on iview.
Does Intermittent Fasting Really Work Cant I Just Eat Less
Does intermittent fasting work? Cant I just eat less?
Youre probably wondering if intermittent fasting works or if its just better to try to eat less to lose weight and get some abs.
I know how you feel. You want to lose some weight, look leaner, and feel better. Youre just not sure if you should be fasting or trying to limit what you eat with every meal.
Keep on reading to see if you really need to be fasting or if you could just count calories to lose weight to reveal those abs
A buddy once told me that he couldnt get into this fasting stuff because he hated feeling hungry in the morning. He wanted to count every calorie to ensure that he was in a calorie deficit. He used an app on his phone and inputted every single calorie that he consumed into this app.
I respect that and the commitment to tracking everything. Im just not a fan of counting chips at a party. Im not a fan of restrictive diets and being told that I cant eat food that I enjoy.
Im willing to embrace the slight discomfort that comes with waiting to eat than to deal with the hassle of counting calories.
Where am I going with this?
Whenever I talk to friends at events about diets and getting into shape, the idea of fasting comes up.
Does intermittent fasting work?
Is Fasting An Effective Weight
If you are obese or overweight, fasting is an effective weight-loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight-loss or cardiovascular benefits of fasting two days per week, over an ordinary calorie-restriction diet, in a study of 150 obese adults over the course of 50 weeks.
But you should also consider how difficult the diet will be to stick to. In a study of 100 randomized obese and overweight adults , the dropout rate was higher with those who were fasting, 38 percent, compared with 29 percent for calorie restrictors and 26 percent for those who kept eating as they normally did.
Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was if daily calorie restriction doesnt work for you, maybe alternate-day fasting would be a little easier, said Krista Varady, Ph.D., professor of nutrition at the University of Illinois at Chicago and the senior author of the study. Theres nothing magical here. Were tricking people into eating less food, in different ways, she said in 2017.
There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others, but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.
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The Secret Of Healthy Weight Loss
Best intermittent fasting schedule Healthy weight loss
Yorukoglu mentioned that for the first item, 2 meals a day is enough for everyone. For the word breakfast is the most important meal, he said, This is a misunderstood urban legend.
So what is the most effective intermittent fasting schedule? The answer is actually very simple. In fact, the secret is very clear based on scientific data:
We quit the snacks. We only eat on the basis of 2 meals. The fasting hour actually starts at the hour when no one should eat.
So what is this time? 8 pm. This covers 8 pm and after when no one should eat. Because what you eat after 8 pm cannot be digested. When the fast ends, it is 12 pm.
Dr. Yorukoglu stated that people had tried diets for years and failed, and as a result, hundreds of people who went to see him after making an appointment for surgery got rid of unwanted weight with this method before surgery.
In addition, he also states that daily walking between 12 pm and 8 pm, before your fasting starts, significantly accelerates the rate of fat burning.
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How To Make Intermittent Fasting Most Effective
If youre interested in trying intermittent fasting, its a good idea to start slowly, suggests , a registered dietitian at the Cleveland Clinic in Ohio. I often tell people to try to fast after they finish their dinner for a few nights a week and see how that goes, she says. If youre doing well, then you can gradually increase your fasting window.”
The authors of the review offered insights on what to expect when trying intermittent fasting, as well as some best practices:
Give yourself time to adjust. Side effects such as headaches, dizziness, and constipation subside after one to two weeks of fasting. Drinking more water can help alleviate headaches caused by dehydration while fasting. Headaches are common with fasting, agrees Zumpano. You may want to add a drink with electrolytes, she adds.
Make your diet quality count. There are no specific recommendations for food consumption during intermittent fasting, but the reviewed studies suggest that eating fruits, vegetables, and whole grains can help boost fiber intake, which can help alleviate the hunger associated with fasting.
Dont avoid exercise. Moderate- to high-intensity endurance or resistance training during food abstention can be done, and some study participants reported having more energy on fast days, according to the authors. If you follow an alternate day fasting plan, studies recommend eating your fasting day meal after exercise.
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The Truth About Fasting
The bottom line: Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight.
Instead of a fast, opt for a healthy eating plan that you can stick with long-term Healthy diets provide a minimum of 1,200 calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats, along with regular physical activity.
If you are not convinced and want to go on a fast, be sure to consult your physician first.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Diet Myth Or Truth: Fasting Is Effective For Weight Loss
Fasting is an age-old practice, often done for religious reasons, but fasting for weight loss is still capturing the public imagination. You can find dozens of do-it-yourself plans touting the unproven benefits of fasting, ranging from flushing poisons from the body to purging 30 pounds of fat in 30 days.
Its true that fasting that is, eating little to no food will result in weight loss, at least in the short term. But the risks far outweigh any benefits, and ultimately, fasting can cause more harm than good.
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Avoid Sugar And Processed Food During The Eating Window
While intermittent fasting doesnt place any rules over what to eat, its better to eat healthily. The idea is still to reduce calorie intake.
So, eating intermittently is not a free pass to eating irresponsibly.
Opt for vegetables, fresh fruits, lentils, whole grains, and lean proteins. These are good sources of nutrition and will keep you from getting starved for a long time.
Working Out A Schedule
Your schedule should align with your lifestyle. It will also depend on the chosen method of intermittent fasting.
Let us make a scenario. Lets say you choose the 16:8 method. Your job does not coincide with the 16 hour fast window. You will have to prioritise. If you start work early and need to have breakfast at home, then begin your fast early.
Your schedule should revolve around your lifestyle and priorities. Each week may involve a different fasting schedule because of that. If so, you should plan ahead to ensure you successfully fast to maximise results.
If one week you cannot fast, then dont. The good thing about intermittent fasting is that you can start and stop when you need to.
But, starting and stopping often will not offer maximum results.
Once your schedule is final, the next step is to put a plan into place. This involves everything from meal planning to exercising.
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How Do Intermittent Fasting Diets Work For Weight Loss
A diet that gives the best results for the least amount of effort has become the holy grail, and according to Dr Zac Turner it actually exists.
Welcome to Ask Doctor Zac, a weekly column from news.com.au.
This week Dr Zac Turner looks at whether intermittent fasting works for weight loss.
Question: Hi Dr Zac, I know Im getting old when each day there is a new thing young people do that makes me confused, and sometimes cross. One of my young co-workers has just started a fasting diet and it doesnt make any sense to me how can not eating for two days make up for normal eating the other five?
I hate to be that person but, back in my day, our diets didnt involve starving ourselves, we simply ate meals with less calories.
Is a fasting diet actually beneficial to losing weight or is it another sham in the long list of popular diets? Cheryl, Perth
Answer: Hi Cheryl, Thanks for your question. To put it simply, yes. Intermittent fasting, when done correctly, can be extremely beneficial to losing weight because it trains the body to not store fat.
The human body is a lazy machine, it is always trying its best to use the least amount of energy as possible. Intermittent fasting is all about changing our physiology from storing to utilising calories consumed, or in other words, increasing your metabolic rate.
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There are three popular methods for intermittent fasting:
Intermittent Fasting Works For Weight Loss Study Claims
All forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight, according to the analysis published in the Annual Review of Nutrition.
This represents results that are similar to that of more traditional, calorie-restrictive diets, it said.
Intermittent fasting regimens may also benefit health by decreasing blood pressure and insulin resistance, and in some cases, cholesterol and triglyceride levels are also lowered. Other health benefits, such as improved appetite regulation and positive changes in the gut microbiome, have also been demonstrated, the review claimed.
The review looked at over 25 research studies involving three types of intermittent fasting:
- Alternate day fasting, which typically involves a feast day alternated with a fast day where 500 calories are consumed in one meal.
- 5:2 diet, a modified version of alternate day fasting that involves five feast days and two fast days per week.
- Time-restricted eating, which confines eating to a specified number of hours per day, usually four to 10 hours, with no calorie restrictions during the eating period.
Various studies of time-restricted eating show participants with obesity losing an average of 3% of their body weight, regardless of the time of the eating window.
The study review includes a summary of practical considerations for those who may want to try intermittent fasting. Among the considerations are:
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Its Easier To Focus On When You Eat First Then You Can Work On What You Eat
Im going keto and giving up carbs tomorrow. a friend whos likely to last 10 minutes on their new diet plan.
I often hear from friends who are fed up with how they look. They want to make drastic changes so that they can see immediate results.
Heres the truth on restrictive diets: they dont work. Most people need to focus on when we eat first. Then we can focus on what we eat.
What Types Of Intermittent Fasting Plans Lead To Weight Loss
The review included studies on three types of intermittent fasting:
- Alternate day fasting , which typically involves a day of unrestricted eating alternated with a fasting day where 500 calories consumed in one meal account for the total daily calorie intake
- The 5:2 diet, a modified version of alternate day fasting that involves five feasting days and two fasting days per week.
- Time-restricted eating , which limits eating to a specified number of hours per day , followed by 16 hours of fasting
Its worth noting that the review wasnt designed to compare the effectiveness of different types of intermittent fasting plans because the studies were done in different groups of people and using different parameters. But the results did indicate that individuals who followed either the alternate-day diet or the 5:2 plan both averaged a loss of around 7 percent of their body weight , and were able to maintain that loss for a year. Despite fasting much less frequently than alternate-day fasters, subjects who participated in the 5:2 diet lost an equivalent amount of weight, a finding that surprised researchers.
While all plans led to some weight loss, following a time-restricted eating plan was the least effective plan for shedding pounds. In total, participants with obesity who followed a time-restricted eating plan lost an average of 3 percent of their body weight.
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Possible Side Effects Of Intermittent Fasting
Intermittent fasting could have a negative effect on your sleep cycle because fasting causes the release of cortisol, a hormone that can cause stress and insomnia. In order to avoid this, try to eat in an 8 hour window instead of completely fasting for 16 hours.
Dont overdo intermittent fasting If you are going to do intermittent fasting, make sure you do it safely. If you are eating only in an 8 hour window, try to stick to about 500-600 calories instead of going overboard on your calorie intake. This makes intermittent fasting a great option for those who want to maintain their weight but feel better from intermittent fasting.
The Only Intermittent Fasting Planner Youll Ever Need
If youd like to get started with intermittent fasting or you want to take your intermittent fasting weight loss to the next level, what you really need is my Intermittent Fasting Fitness Planner!
It literally has everything you need to track fasting, strength & cardio training, pounds/inches lost, space for notes, slots for before & after pics, and three 30-day fitness challenge charts!
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So What Else Might Fasting Be Good For
Early studies have shown that in as little as four weeks, switching from the fed to the fasted state can relieve health issues from inflammation to arthritic pain to asthma, start cellular repair, and increase longevity.
But one area Dr McMillan is particularly interested in is fastingâs impact on metabolic health things like the bodyâs blood glucose and insulin levels.
âMetabolic health the way your internal body systems are working, and if theyâre working effectively,â she explains.
âIf your metabolic health is out of whack it could mean your cholesterol is running high, or your glucose levels are high.
âItâs a catalogue of things that lead to poor health.
âWeight is a symptom, not the measure.â
Both Samantha, 49, and Kevin, 52, have âharmful levels of fat around their organs, and show signs of elevated blood sugar and insulin resistanceâ.
âIf they do nothing, theyâre likely to have type 2 diabetes within a decade,â Dr McMillan says.
âThe question for is, can fasting help to get your body responding better to insulin?
âWe want to get your body responding better.â
Consider The Intermittent Fasting Plan Right For You:
Some of the popular regimens include:
The 16:8 diet, or time-restricted feeding, where you fast for 16 hours a day, but are free to eat whatever you want in the other eight hours. Experts advise picking an eating window that lets you finish your meals fairly early, such as 10 a.m. to 6 p.m. or earlier, because your body is less efficient at putting sugar away as the day goes by.
Alternate day fasting, which means limiting yourself to 500 calories one day, then eating whatever you want the next, and then repeating that process.
The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days.
Here are four tips to keep your plan on track:
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How Often Should You Do 1: 8 Intermittent Fasting
Unlike other intermittent fasting diets, each day of the 16:8 works independently to the other days. This means that you can do anywhere from one day of intermittent 16:8 fasting to seven days a week, depending on your goals and the advice from your GP.
Evidence differs, however, on whether its healthy to do intermittent fasting all the time for a number of reasons. While one study suggests that fasting helps your vital organs by giving metabolic functions a break, other research suggests the fasting can lead to an increased level of cholesterol and can lead to feelings of nausea, along with causing spells of low-blood sugar and dehydration.