These Dietitians Reveal How Many Calories To Eat On Intermittent Fasting And Still Lose Weight
Once you get used to going through long stretches of time without eating, intermittent fasting seems like a great way to lose weight and maintain it. There are other health benefits, too, such as improved digestion, more energy, and improved insulin levels. When your body goes through periods of fasting, it boosts the production of growth hormone, which helps you lose weight and gain muscle. While there are several different ways to do IF, the main tenets are still the same: periods of eating interspersed with periods of fasting.
But what do you eat during your feeding window? Technically, intermittent fasting just refers to when you eat, not how much you eat. “There are no rules about how much you should eat when you are not fasting,” Julie Upton, MS, RD told POPSUGAR. “The diet was designed so that the fasting period creates the caloric deficit so that you can lose weight.”
In fact, Kristen Mancinelli, MS, RDN, author of the book Jump Start Ketosis: Intermittent Fasting For Burning Fat and Losing Weight, said she doesn’t tell her clients to count calories. Instead, she advises them to eat until they feel satisfied. Since people who follow the 16:8 plan typically only eat two meals a day, they will naturally eat fewer calories since once they have acclimated to the fasting period, they tend to not get hungry outside of their feeding window.
Image Source: POPSUGAR Photography / Sheila Gim
Try To Move For Five Every 45
I have a practice I follow called five in 45, says Stewart. Every 45 minutes, I encourage my clients to get up and move for at least five minutes. This can just be some light stretching, walking around the house, going outside for five minutes or even cleaning or doing a chore if youre home. Spreading that movement out throughout the day works really well for a lot of people, Stewart says. Set a notification on your phone or smartwatch to get up every 45 minutes or hour to get movement in.
Is 1: 8 Fasting Good For Weight Loss
Some studies have found that theres virtually no difference between people who regularly practiced intermittent fasting and those who simply cut back their calorie intake overall.
A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrierthan you felt at baseline.
But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicinesuggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.
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Now For The Calorie Math
In general most people burn about 1 calorie per minute.
That comes from the following:
160 lb person burns approximate 2000 calories per day.
Of that 2,000 calories, about 1,500 of that is just your base metabolism, what you need to stay alive in a coma. The other 500 or so comes from walking, washing dishes, showering, and basic living and moving.
There are 24 hours in a day, or about 1,440 minutes per day.
Im guessing you can see where this math is going.
1,500 calories divided by 1,440 minutes is approximately 1 calorie burned per minute.
If youre just sitting watching TV lets assume on the low end youre burning 60% of that calorie from your fat stores.
In an hour you burn 60 calories total, and 36 of those come from fat.
Given 3500 calories per pound of fat, it will take you about 97 hours of binge watching Netflix to burn a pound of flab.
Most people watch 5 hours of TV a day. Thats about a pound of fat lost for every 2.5 weeks of TV watching.
What Happens When We Are Not Fed
Now lets tell you what happens when you dont eat. This is the perfect time for the body to carry out its repairing procedures. And as a result, the natural cell death, also known as apoptosis, is allowed to happen. In the non-fed state of affairs, the body will utilize its glycogen stores and use the fats as fuel in a process called ketosis. This is the point where metabolism begins consistently as the body gets enough time to rest, recover as well as utilize the calories it has stored.
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Do Supplements Break A Fast
What if you take daily multivitamins and other supplements? Will continuing to consume these affect your fast in any way?
Its hard to say, so our answer is it depends. A slew of supplements could break a fast but arent very likely to. Here is an overview of these.
- Prebiotics and probiotics: Carb and calorie-free, it should be fine to take prebiotics and probiotics when intermittent fasting.
- Pure collagen: If youre seeking to burn fat during your intermittent fast, pure collagen shouldnt interrupt this. That said, your bodys ability to recycle old and damaged cell parts, also known as autophagy, may be interrupted.
- Creatine: This supplement should be okay to continue taking on an intermittent fast.
- Micronutrients: Certain micronutrients should be consumed with food so they absorb better. These include vitamins K, E, D, and A. B vitamins and potassium might be better to take when fasting.
- Algae and fish oil: With no carbs and calories, you dont have to omit algae and/or fish oil on an intermittent fast.
- Multivitamins: Double-check that your multivitamin doesnt have calories, added fillers, or sugars. If it doesnt, then continue ingesting it as usual without risk of breaking your fast.
These supplements probably would count as breaking a fast, so proceed carefully:
If you dont see your supplements on the list above, we recommend calling your doctor and getting their opinion about whether the supplement would break your fast.
Intermittent Fasting Create A Natural Feeling Of Hunger
Intermittent fasting helps our body to regain its natural sense of hunger. And learns precisely what it needs, not too much, and not too little.
Unlike drastic and crash diets that plummet the metabolism and change the hormonal balance, IF makes us more aware of the valuable and less valuable foods.
So make sure that you eat enough during your eating phases without indulging in excess, of course.
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Getting Enough Calories On Intermittent Fasting
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Does Coffee Break A Fast
Yes and no. According to Dr. Satchin Panda, who studies time-restriced feeding , anything you ingest breaks a fast.
Does it matter for your goals? Not really.
Like we discussed above, any calories ingested just pauses fat burning. 36 calories ingested will pause passive fat burning for one hour.
Coffee comes in at 5 calories per cup drunk black. According to our calcs that will stop fat burning for about 8 minutes.
When I first discovered Dr. Satchin Pandas research I got excited. He had mice eating high fat, high carb foods in time-restricted windows and they didnt gain weight and had excellent heart health.
The coffee comment he made nearly made me stop fasting. I love my coffee. It gets me through the fast.
If this is the case for you keep drinking it. You wont be dissappointed in the results.
Besides, coffee has been shown to stimulate autophagy . Usually that takes extended fasts beyond 2 days to kick in.
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Why Do You Burn Calories While Fasting
When you start an intermittent fast, what do you have to trigger within your body to begin torching fat? Its a process known as lipolysis. With lipolysis, your body undergoes hydrolysis, which begins breaking down and hydrolyzing lipids and fats. The fatty acids that are left over by this process may be unsaturated or saturated.
Your bodys mitochondria can take these fatty acids and make adenosine triphosphate or ATP from them. ATP is a type of molecule that contains energy. We use ATP molecules with literally everything we do, even if were not fasting.
Exercising and fasting are two primary times in which lipolysis will occur. Those are also two instances in which you will burn the most calories, says Siim Land.
How Can I Suppress Hunger During Intermittent Fasting
Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.
Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.
Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.
Watch less TV: I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.
Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.
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What Are The Benefits Of A Keto/if Diet
Proponents of combining IF with a keto diet for weight loss suggest that the metabolic effects are one of the biggest benefits.
Unlike many weight loss strategies that focus on significantly reducing total calories, the Keto/IF approach doesnt necessarily require a decrease in caloriesonly a change in where those calories come from, and when you eat them. Many individuals opt to decrease total daily calories, but only slightly.
The result is that your body burns fat stores due to ketosis and fasting rather than low calorie intake. When ones goal weight is met, its suggested that maintaining weight loss is not as difficult since total calorie level and metabolic rate for not forced to decrease significantly.
Another benefit suggested by Keto/IF books is that fat provides satiety and suppresses appetite. Think about the last time you ate a meal really high in fat then think about how you really didnt even think about food, hunger, or appetite for a large remainder of the day. Since the majority of calories come from fats and oils, theres natural appetite suppressiona particularly nice perk when one is trying to maintain a 16-hour fast.
Should You Try Intermittent Fasting When Youre On The Keto Diet
Keto and intermittent fasting can be combined for quick weight loss results, but is it safe or healthy? A nutritionist weighs in.
Both intermittent fasting and ketogenic diet are popular eating approaches, but some have suggested taking things a step further by combining the two. So is there any evidence that this works, or, more importantly, is it a healthy approach to weight loss?
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The 24 Hours Fast Method
This is yet another popular and easy-to-follow type of intermittent fasting technique. In this method, you have to maintain a fasting period of 24 hours. You have to follow a strict diet of taking a meal only once a day to keep the 24 hours fasting period.
Types of Intermittent Fasting 24 Hours Fast Method
If you take your meal at 7 pm today, you can take the next meals on the next day at 7 pm. This means your body will be fasting for 24 hour period. You can consume water, tea, and coffee between fasting to keep your body hydrated.
The 24 hours fast method can be done every once or twice a week. However, one can follow it more frequently as per his capacity of fasting. It is not advisable for everyone!
Wont Intermittent Fasting Burn Muscle
That depends on the person and the duration of the fast. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases body fat breakdown to provide energy.
Excess amino acids are also used for energy, but the body does not burn its own muscle for fuel unless it has to.49
Some studies, however, suggest that leaner individuals are at higher risk of lean body mass loss, and even reduced metabolic rate. Yet it appears this is less of a concern with overweight subjects.50
In my experience with over 1,000 patients on various intermittent fasting regimens, I have not yet seen a single case of significant muscle loss.51Learn more
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What Does Intermittent Fasting Do
Intermittent fasting is about when you eat, not what you eat. Itâs essentially blocking out times during the day or during the week when you fast or refrain from eating. Some popular versions of intermittent fasting include
- The 16:8 schedule
- The 5:2
- Alternate-day fasting, or periodic fasting with occasional consecutive fasting periods
Scientists think when we stop eating for extended periods of time, our bodies undergo a âmetabolic switch,â where the body moves from using glucose for energy to fatty acids and their descendants â molecules called ketones .
Matthew Phillips, a neurologist at Waikato Hospital in New Zealand, tells Inverse the switch gives our bodyâs cells a âmild bioenergetic challenge of nutrient deprivation by hunkering down and focusing more on maintenance, stress resistance, repair, and metabolic efficiency, rather than growth.â
Intermittent fasting may or may not result in an intake of fewer calories naturally, and people who fast intermittently may or may not have weight loss in mind. Proponents of intermittent fasting talk about their reduced inflammation, improved energy, mental clarity, and improved diabetes management – but research on humans in the long term is not yet conclusive.
What experts say about intermittent fasting vs. calorie restriction
â… there are health benefits that go beyond this calorie restriction.â
Intermittent fasting and ârealâ people
What Is Intermittent Fasting How Does 1: 8 Intermittent Fasting Work
Intermittent fasting diet meal plan All about the IF diet
Intermittent fasting diet meal plans offer a time-restricted eating pattern. So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours. Some studies suggest that this method works by supporting the bodys internal clock, the circadian rhythm.
In fact, the easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep. You can make the interval period coincide with the time of the day when you are active. However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep and weight loss.
So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water. Apart from that, you can drink as much tea as you want . Also you can also drink unsweetened coffee. But thats all. You cannot consume anything that is not zero in calories.
In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster. This applies to literally every diet you follow. Now lets look at how we should eat in the intermittent fasting diet meal plan day by day.
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Metabolism And Interval Fasting
Extreme diets like the 24-Hour Diet can cause your metabolism to drop more than you want or cause the opposite result through the Yo-yo effect. The good news is intermittent fasting is not one of these diets.
After losing 15 percent of your body weight on a diet, your metabolic rate will likely drop by more than 15 percent at the same time. Because you metabolize fewer calories, and your body is adapting.
According to studies, if your body weight increases again to the initial level, your metabolism will not fully recover.
In other words, you lose 10 kilos, and sooner or later, you gain 10 kilos again. Your weight didnt change, but your metabolic rate is lower. So with the same amount of food, you now gain weight instead of maintaining your weight.
Thats why it is essential to eat enough calories to avoid long-term damage to your metabolism.
A radical reduction in calories should never accompany intermittent fasting. Intermittent fasting helps you achieve long-term weight loss without the constant ups and downs.
Also, with IF, you dont have to restrict your food quantity to reach your goal. And you dont have to count calories!