Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Lessons Learned From 1 Year Of Intermittent Fasting
1. The biggest barrier is your own mind.
Implementing this diet is pretty simple, you just don’t eat when you wake up. Then you eat and lunch and go about your day. At least, that’s how I do it.
But there is a mental barrier to get over. If I don’t eat will I not be able to think? Will I faint? Will I feel sick? What will it be like? These are all thoughts that went through my mind before I started.
What ended up happening? Nothing. Life went on just fine.
Thinking you need to eat every 3 hours or six meals a day or always have breakfast or whatever it is that youre convinced you have to do to survive is all mental. You believe it because you were told it, not because you actually tried it.
If there’s one thing I’ve noticed that separates successful people from unsuccessful ones in life it’s not just the ability to think differently, but the ability to act differently as well.
2. Losing weight is easy.
When you eat less frequently you tend to eat less overall. As a result, most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice.
Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes.
3. Building muscle is quite possible .
I have managed to gain weight while intermittent fasting , but only because I have focused on eating a lot during my feeding period.
5. For best results, cycle what you eat.
Intermittent Fasting The Best For Weight Loss
Ive been a personal trainer and nutrition coach since the mid-2000s and intermittent fasting is without a doubt the most effective diet for weight loss and slowing aging . Its also very simple to follow since youll just be restricting the times youre allowed to eat.
With intermittent fasting your body doesnt have any calories coming in. This allows your body to feed off your fat stores as an energy source . Since youre restricting your feeding hours youll instantly be cutting down on how many calories youre eating . Lowering your caloric intake does play a significant role in how much weight youre able to lose .
Finally, your body will release fat-burning hormones such as human growth hormone . This helps to preserve lean muscle mass which is needed to get a toned and slim physique . But dont worry about getting big bulky muscle mass from fasting.
But a lot of the weight youll lose with intermittent fasting depends on how much you have to lose in the first place. If you only have 10 pounds or so to lose then the results will be lesser if only doing it for a short time. But if you have more than 30 pounds to lose then your results will be much more.
You can expect to lose the most weight in the beginning few months and then itll start to slow down from there. And if youre trying to break through a weight-loss plateau then fasting for longer hours can get you there too .
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How Much Weight Can You Lose Intermittent Fasting Results May Vary Of Course
You may lose more or less depending, of course, we are all wired a bit differently. You may be under a lot of life stress. Stress is a fat magnet. Some medications, notably steroids, are fat magnets. I was lucky enough to be able to take time in my life and focus on my goals, sleeping and resting regularly as I needed. I did not need any pounds-positive, fat magnet medications during that weight loss period. During the 8 months in which I lost 100 pounds, my most aggressive months, my progress was slowed when my dad faced a life-threatening health event. I stayed on the diet in that time but my weight loss did slow, a testament to the role of stress in our weight loss struggles.
In general, however, in those 8 months and 100 pounds, I ate one meal a day in a one-hour window. I ate low carbohydrate foods in that window to ensure that I stay in ketosis, forcing my body to burn fat for fuel rather than relying on sugar fuel from simple sugars and carbohydrates. If you eat a burger in your eating window, your body is going to start burning that hamburger bun instead of your fat and it may take two to three days to earn your way back into ketosis, slowing down your overall weight loss.
Watch your carbs.
In fact, if you find your weight loss has stalled or slowed, your carb intake is the first thing I would look at. The second thing is your overall calorie intake.
Some Evidence Of Muscle Mass Loss
Intermittent fasting, once a trend among self-styled “biohackers,” who use diet and lifestyle tweaks to try and improve their health, has become increasingly mainstream over the last decade. Instagram influencers regularly weigh in on the trend, and super-fit celebrities like Hugh Jackman have said it helps them get in shape for movie roles. In Silicon Valley, entrepreneur Kevin Rose launched an app called Zero to help people monitor their fasts, noting that the scientific data “starts to get pretty exciting.” Twitter CEO Jack Dorsey and the actress Jennifer Aniston also rank among the famous fans.
With so many stars touting its benefits, in 2019, intermittent fasting was the top-trending diet search in Google,
But scientific evidence in humans is still thin. So the UCSF study, dubbed TREAT, led by Weiss and graduate student Derek Lowe, aimed to fill some of the gaps in research with a randomized controlled trial.
Starting in 2018, they recruited 116 people who were overweight or obese. All the participants received a Bluetooth-connected scale, and were asked to exercise as they normally would.
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The Bottom Line: Should You Try The Intermittent Fasting 20/4 Method
This method is quite an extreme and restrictive eating pattern that is not based on any scientific research. In light of this, we would advise you against trying the warrior diet. Instead, you could try other intermittent fasting variations, like the popular and less restrictive 16:8 method.
With that said, remember that fasting is not what leads to weight loss. To shed those extra pounds, you need to work out at least 30 minutes a day and eat on a 500 to 1000 calorie deficit diet. Irrespective of the kind of fasting method you choose, intermittent fasting 20/4, or other variations, please be sure to first consult a doctor for professional advice.
Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.
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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Related: How To Lose Weight With Mindful Eating
As the week came to a close, I found myself not wanting to go back to my old ways, and learned that intermittent fasting isnât so much a diet as it is a lifestyle. Itâs not something that makes you feel restricted or deprived, and thereâs just enough structure to help you make significant changes to your eating habits without feeling like youâre being forced toperfect for someone like me whoâs always struggled to maintain a healthy lifestyle of any kind.
I canât say for sure how intermittent fasting impacts sweat sessions , but the huge boost in productivity has made it so that workouts would be a lot easier to pencil into my day.
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Intermittent Fasting Two Weeks Exercise Plan
This week I completely surpassed my cardio activity goal. Where during week 1 I felt a little tired and slow while working out fasted, in week 2 I killed it. I actually went to the gym and burned 400-500 calories in just 40 minutes on the elliptical each time. I did complete two strength/resistance workouts at home, as planned. Honestly, I still dont enjoy that much, so its not my focus, but Im proud of continuing even a little bit.
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Is Intermittent Fasting Safe
Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isnt for everyone.
Williams stresses that before you try intermittent fasting , you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:
- Children and teens under age 18.
- Women who are pregnant or breastfeeding.
- People with diabetes or blood sugar problems.
- Those with a history of eating disorders.
But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.
Tip : Eat Healthy And Balanced Meals
During meal periods, you can eat normally. However, you should keep an eye on your daily calorie requirement so that you dont exceed it. A calorie deficit is the only way to lose weight. You can easily find out how much you can eat to still lose weight with our calorie calculator.
To prevent cravings or energy loss during interval fasting, you should also eat as healthy and balanced a diet as possible. A diet rich in protein and fibre will help you lose weight in the long term. Therefore, you should include foods such as whole grains, legumes, vegetables and fruit in your diet.
In the following section you will find out which breakfast is the best way to break your fast and provide your body with the most important nutrients.
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What Are The Benefits Of Intermittent Fasting
Fasting has long been associated with religious rituals, and some researchers argue that our bodies have evolved to be able to go without food for many hours or even days. When humans were hunter gatherers, going for long periods without eating was common.
In recent years, however, intermittent fasting has become a popular way to manage weight. Today, there is a growing body of evidence suggesting that specific types of intermittent fasting diets may be beneficial for certain people, including those with obesity and those at high risk of developing type 2 diabetes.
After hours without food, the body uses up its sugar stores and begins to start burning fat. This is sometimes referred to as metabolic switching. Intermittent fasting extends the period when your body has burned through the calories consumed during your last meal and begins spending fat.
“Some studies have shown that as well as weight loss, intermittent fasting may help improve cholesterol levels,” says Hall.
One study found that intermittent fasting increased insulin sensitivity and reduced obesity. A separate 2019 paper found that eating during a six-hour period and fasting for 18 hours can trigger a metabolic switch. This resulted in increased stress resistance, increased longevity and a decreased incidence of diseases, including obesity.
It is also important to note that most research has consisted of small, short-term studies. Therefore, less is known about the long-term impact of intermittent fasting.
/8how Do You Stay Motivated
I just have a simple , clear focus in my mind- I want to have a nicer body, which I wouldn’t feel ashamed to look at.
Getting to observe that inch-loss or weight loss for yourself is super encouraging. I also used to imagine the ideal outcomes in my mind and it truly assisted me with being motivated.
How do you ensure you dont lose focus? Losing weight has not just made a drastic difference in my looks but has also made me medically fit. It boosted my confidence and self-esteem and I ended up being mentally tough.
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The 21 Day Primal Reset
But we can shorten that adaptation period to just 21 days by doing a complete reset which is something I cover in the Fat Loss Accelerator.
I like to call it the 21 day primal reset where we just go back to our roots on how were supposed to eat. We do a complete purge of your pantry and we start stocking it with the right foods.
You then supplement this change by making supportive lifestyle choices that up regulate your fat burning metabolism. If you do this reset properly, it will then turn you into a fat burning machine after just 21 days.
Because you need to have a multifaceted approach to this life changing transformation.
80% of your body composition is determined by your diet. While the other 20% is determined by your genetic predisposition to store fat and making supportive lifestyle choices that up regulate your fat burning metabolism.
During your 21 day reset, intermittent fasting should just be optional because fasting is basically step number 10 in all of this.
You need to learn how to walk first, before you can run. Its not about going from 0-100. Its about going from zero to 1.
You need to establish a baseline first that you can work with, hence the 21 day reset.
Again, this is where you also take the time to learn how to make supportive lifestyle choices like proper sleep hygiene, managing your stress levels, incorporating movement throughout the day, and doing proper workouts that promote fat burning.
/8my Workout And Fitness Secrets
Because the gym didnt work for me, I just did a basic home workout wherein I did a lot of cardio. My diet was the biggest change that helped me.
I also believe there are no specific secrets to losing weight. Just plain old hard work and dedication will get you there. As they say, consistency is key.
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How One Woman Used Intermittent Fasting To Lose 65 Pounds In Six Months
At 337 lbs, health and beauty influencer Janielle Wright was afraid she would die. Her body was in pain and she had trouble breathing at night.
I was going to sleep worried that I wouldnt wake up the next morning, Wright told NBC News BETTER.
She was also afraid that she wouldnt live to see her 3-year-old daughter, Novah, grow up. That was when Wright, 28, realized something had to change.
This is no way to live thinking youre going to die because youre overweight and youre unhealthy, she says.
Intermittent fasting is a time-restricted eating method where you only allow yourself to eat within a certain window of time.
In January, Wright began her weight-loss journey through intermittent fasting. Its a time-restricted eating method where you only allow yourself to eat within a certain window of time. Wright says the method helped her lose 65 pounds so far.
I just prayed and asked that could see me through this journey, and could be consistent and be patient, because I feel that patience is key when it comes to weight loss, recalls Wright.
How Much Weight Can You Lose In A Month With Intermittent Fasting
While you are in a hurry to lose weight, keep in mind that each person is different. In a pinch, your weight loss will depend on what you weigh, your age, your activity level, and the kind of food you eat during your eating window.
That said, you can expect to lose 12 pounds a week on a diet comprising healthy and nutritious meals. If you binge on junk foods, sweets, sodas, and highly processed foods constantly during your eating periods, you may not lose weight or may lose a very minimal amount.
If you lose even half a pound in a week, do remember that you will achieve your weight loss goals slowly but steadily. Intermittent fasting also has other health benefits like:
- Reduction in belly fat
- Increased mental focus
- Improved blood pressure
Of course, losing unnecessary weight has other health benefits, too. Obesity is a major factor in diseases like diabetes, cardiovascular problems, asthma, and cancer. So weight loss helps in health and longevity.
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