Heres How To Lose Weight Fast With Intermittent Fasting
What if I told you that there’s a red carpet trick that the stars use to get ready for red carpet appearances like the Oscars and that it’s safe, healthy, effective, and free and you can use it too. That’s the claim of a new book by a diabetes specialist who has studied the best way to get his patients off the insulin, free of all their meds, and slimmed down with a technique called ‘intermittent fasting.’ His name is Dr. Jason Fung and he gave The Beet a preview of his new book that he’s co-authored, called Life in the Fasting Lane.
The book is all about how to use intermittent fasting to lose weight and to do it safely, healthfully, and effectively to slim down in a matter of just days or weeks, depending on how much fasting you want to try. Life in the Fasting Lane is about to hit bookstores and make intermittent fasting, or IF the most followed diet in the country, since it’s healthy, it works and you can use it any time you need to lose weight fast.
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
Is Intermittent Fasting Healthy
Before you shake your head in disbelief and think: “No way is this a good idea,” I too was skeptical since I’ve always believed a healthy diet that is low in calories is the way to go. After editing a health and fitness magazine for over a dozen years and imparting knowledge of how to follow the “fewer calories in, more calories out” way of losing weight the safe and healthy way, when I listened to the science behind fasting, and then read the book, I was convinced that Dr. Fung is onto something.
In fact, fasting dates back to the beginning of humankind when no matter how hungry, humans had to be sharp, strong, and energized to find, forage or hunt for that next meal. Cycling through feast and famine was as natural as cycling through sleep. When Dr. Fung explains the science of how fasting works, he unwound decades of scientific “knowledge” I had held dear. In short, he is extremely convincing. The benefits of IF can include:
- Weight loss
- Reduced insulin resistance
- Healthy blood pressure levels
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What Are Some Other Lifestyle Changes I Can Make To Lose Belly Fat
In addition to changing your diet, there are other lifestyle changes you can make to lose belly fat. These include regular exercise, adequate sleep, and stress management. By making these changes, you can help boost your metabolism and burn more calories, which will lead to weight loss. Additionally, these lifestyle changes can help improve your overall health and well-being.
Cost And Insurance Coverage
In the U.S., the average cost of weight loss surgery is typically in the range of $17,000 to $26,000. Insurance companies will usually cover most of the cost, but the extent of coverage depends on a persons plan, so they should contact their insurance provider to check the details.
Many insurance companies will require people to be on a weight loss program before surgery. This usually lasts 23 weeks, but some may be up to 6 months.
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How Can I Lose My Fat Belly In A Week
The best way to lose belly fat is to focus on exercises that target your abdominal muscles. These exercises will help you tone your stomach and give you a more sculpted appearance. Additionally, be sure to eat a healthy diet and stay hydrated so that your body can properly burn fat.
Finally, avoid drinking alcohol or eating sugary foods, as these can lead to weight gain. With a little dedication and effort, you can lose belly fat fast!
Managing Your Stress Levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the bodys fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Cortisol signals the need to replenish the bodys nutritional stores from the preferred source of fuel, which is carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index of children and adolescents who are overweight or have obesity.
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- Baudrand, R., & Vaidya, A. . Cortisol dysregulation in obesity-related metabolic disorders. Current Opinion in Endocrinology, Diabetes and Obesity , 22, 143149
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How Does Intermittent Fasting Work
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.
Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.
Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours, Mattson says. If someone is eating three meals a day, plus snacks, and theyre not exercising, then every time they eat, theyre running on those calories and not burning their fat stores.
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
Keep Track Of Your Journey
Believe it or not, maintaining a food journal can help you with your fasting diet. A food journal for fasting?! Yup, you read that right. While you might not be chronicling as many eats, actively jotting down details like any emotions and symptoms that come up during IF can help you gauge your progress, Savage says.
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Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
What Is The 16/8 Method Of Intermittent Fasting
The 16/8 method involves limiting your intake of food and drink to a window of eight hours per day. You abstain from food for the remaining 16 hours, though youre still allowed water and black coffee or tea.
You can repeat this cycle as frequently as youd like. Some people do it one or two days per week, while others try it every day.
The popularity of this fasting method has grown widely recently, with many celebrity endorsements on social media. The 16/8 intermittent fasting method is also believed to improve blood sugar control and help people live longer.
While the 16/8 doesn’t place any restrictions on what you can eat, it’s still important to choose whole foods and ones that are high in vitamin content. Some of the foods that are best to consume on the 16/8 diet are:
- Whole grains like rice, oats, barley, wholegrain pasta and quinoa
- Protein such as meat, poultry, fish, eggs, nuts and seeds
- Fruits like apples, bananas, berries, oranges and pears
- Veggies like broccoli, spinach as well as other leafy greens
- Healthy fats such as olive oil, coconut oil, avocados
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When Trying To Lose Belly Fat Should I Focus On Cardio Or Strength Training
Both cardio and strength training are important when trying to lose belly fat. Cardio will help to burn calories and promote weight loss, while strength training will help to tone your muscles and give you a more sculpted appearance.
Ideally, you should aim to do a mix of both cardio and strength training exercises in order to achieve the best results. However, if you are short on time, focus on whichever type of exercise you enjoy most. Just be sure to stay consistent with your routine for the best results.
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.
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Which Celebs Have Tried Intermittent Fasting
Famous people who have talked about intermittent fasting include Benedict Cumberbatch, Hugh Jackman, Chris Hemsworth, Jennifer Aniston, Kourtney Kardashian, Halle Berry, Scarlett Johansson and Reese Witherspoon. In June, James Corden said that he had shed six stone through intermittent fasting, boxing and being mindful about what he ate.
When Can I Eat On The 1: 8 Diet
If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day.
“The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”
But while the choice is yours, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by the University of Murcia , it’s best to stick to a breakfast in the morning, as skipping the meal is linked to a higher rate of obesity. Meanwhile, a late lunch can hinder weight loss in those trying to reduce fat mass, and a late dinner decreases glucose tolerance, making it easier to gain weight.
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What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
Tracking Your Diet And Exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of
found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
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Dont Break Fasts With A Feast
It can be tempting after a period of restriction to celebrate by eating a huge meal.
However, breaking your fast with a feast could leave you feeling bloated and tired.
Additionally, if you want to lose weight, feasting may harm your long-term goals by slowing down or halting your weight loss.
Because your overall calorie quota impacts your weight, consuming excessive calories after a fast will reduce your calorie deficit.
The best way to break a fast is to continue eating normally and get back into your regular eating routine.
Summary If you eat an unusually large meal after your fast day, you may end up feeling tired and bloated. Try easing gently back into your normal food routine instead.
Eat Plenty Of Whole Foods On Non
Most people who fast are trying to improve their health.
Even though fasting involves abstaining from food, its still important to maintain a healthy lifestyle on days when you are not fasting.
You can make sure your diet remains healthy by choosing whole foods like meat, fish, eggs, vegetables, fruits and legumes when you eat.
Summary Eating whole foods when you arent fasting may improve your health and keep you well during a fast.
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How It Differs From Gastric Bypass Surgery
Gastric bypass is another common bariatric surgery. It involves dividing the stomach into two sections. The smaller part of the stomach becomes the new stomach, and the larger portion no longer stores or digests food. This helps people lose weight by decreasing hunger, increasing fullness, and reducing hunger hormones.
According to the ASMBS, the procedure is technically more complex than gastric sleeve and results in more vitamin and mineral deficiencies. In addition, recovery from the gastric sleeve procedure is faster and carries a lower risk of complications. For this reason, it is generally a preferable option.
However, gastric bypass typically leads to more significant and faster weight loss.
Editorial Sources And Fact
- Fothergill E, Guo J, Howard L, et al. Persistent Metabolic Adaptation 6 Years After The Biggest Loser Competition. Obesity. August 2016.
- Varady KA, Cienfuegos S, Ezpeleta M, et al. Cardiometabolic Benefits of Intermittent Fasting. Annual Review of Nutrition. October 2021.
- Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. June 2018.
- Catterson JH, Khericha M, Dyson MC, et al. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. June 2018.
- De Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine. December 26, 2019.