Higher Amounts Of Energy
If you make sure that youre eating natural whole foods and hitting the correct ratio of proteins, carbs, and healthy fats during your feeding period, your body will have the correct type of fuel in it to provide the proper amount of energy during your fasting period.
A lot of people dont eat the correct food while intermittent fasting and have a hard time working out or staying focused while at work.
How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltext” rel=”nofollow”> 2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
Counting Calories Means Stress And Is Quite Inaccurate
The calorie equation sounds so simple, but it isnt! One cannot precisely determine how many calories one takes in, how many one absorbs, and how many one burns or excretes through metabolism and exercise. To be specific, there are several reasons that oppose calorie counting as a successful model:
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Tracking Your Calories When Intermittent Fasting
If you follow my advice on intermittent fasting for metabolic flexibility, you will most likely be fasting longer hours less frequently. It follows that you are likely to consume fewer calories on your fasting days. Consequently, we will focus on your weekly calorie intake rather than daily. To lose about one pound a week, you need a weekly deficit of 3,500-7,000 calories. I dont know if you realize how much that is! Thats why I have written so much content about realistic weight loss expectations! For example, read You Cant Seem to Lose Weight: Is Your Metabolism Broken?.
I typically recommend women aim to lose around 2 lbs a month . It will make weight loss more manageable and less stressful on your body and more sustainable long-term. You simply learn to gradually shift your eating habits. Consequently, you can aim for a calorie deficit in the 1,700-3,500 calories range.
Another common recommendation is to create a calorie deficit of 10 percent of the number of calories you need to maintain your weight. For many women, this will mean a deficit of about 1,400-1,700 calories a week.
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Intermittent Fasting Is A Good Long
As mentioned, with intermittent fasting, you donât have to count calories. This means that you may be happier and less stressed on this diet and may find this diet easier to adhere to long-term. The reason why many diets fail is because people are so miserable while theyâre on them that they can only stick to them for a short while. This may not be the case for everyone, but many people say that intermittent fasting is simply easier, and this allows them to have greater success on this diet.
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Helps You Stay Hydrated
I cant tell you how many of my clients tell me that they cant bring themselves to drink water.
My wifes grandmother actually went into the hospital a year ago and was found to be severely dehydrated, when the DR asked her why she wasnt drinking water her response was I forgot to.
WTF is wrong with people?
I love drinking water and have a hard time understanding this, and also havent figured out a foolproof method to change my clients minds.
Until I noticed the change when any of them started to practice intermittent fasting.
If you do a 16/8 method, and 8 hours is sleeping, youre still spending 8 hours awake while you fast.
This is the time when water becomes everyones best friend, even the most hard-headed individual will look forward to drinking water in order to help them lighten their hunger.
Staying hydrated also helps you digest your food quicker during the feeding phase so that you dont have a hard time fitting it into your desired window.
Mistake #: Youre Eating Too Many Calories
“Does anyone else eat like crazy right when the fast is over and is it normal to have a huge appetite during the feeding period? It is hard for me to get full after a 20 hour fast and I just eat the whole 4 hours. LOL.”
Id venture to guess that this person is eating more calories than whats needed in that 4-hour window. So instead of laughing your way through a marathon all-you-can-eat session, plan for how youll break your fast. Stock up on high-protein foods and/or high-fiber foods . Theyll not only fill you up, but will keep you feeling full.
“If I do a 20:4 fast then I should consume 1500-2000 calories within four hours? Am I understanding this correctly?”
Technically, yes. But depending on a persons body size, eating 2,000 calories in a 4-hour window might not yield any weight loss. I dont know this persons size, though. Now, most people lose weight on 1,500 calories, but one of the pros of IF is that its hard to eat a ton of calories in a short window of time. For some, following IF is an easier way to cut calories and lose weight than simply following a traditional calorie-restricted diet. So if you cant hit the 1,500- or 2,000-calorie mark in 4 hours every day, its OK. If falling below 1,200 calories a day becomes a regular habit, though, reconsider your diet plan. If youre not sure how many calories youre consuming, track them in a free app like MyFitnessPal.
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Recommended Foods And Tips
While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.
A balanced diet focuses primarily on:
- fruits and vegetables, which can be fresh, frozen, or canned
- whole grains, including quinoa, brown rice, oats, and barley
- lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
- healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds
Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety.
Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.
The 16:8 diet plan permits the consumption of calorie-free drinks such as water and unsweetened tea and coffee during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration.
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Lessons Learned From 1 Year Of Intermittent Fasting
1. The biggest barrier is your own mind.
Implementing this diet is pretty simple, you just donât eat when you wake up. Then you eat and lunch and go about your day. At least, thatâs how I do it.
But there is a mental barrier to get over. If I donât 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 thereâs one thing Iâve noticed that separates successful people from unsuccessful ones in life itâs 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 donât 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.
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Does Intermittent Fasting Work
Intermittent fasting does have its benefits, but its not for everyone. The theory behind why it may help you lose weight is that after a period of time without food, the body uses up its stores of glucose and starts burning fat stores for energy. Also, since you dont eat for long stretches of time, you may eat less overall. But the question remains as to how effective this eating strategy is for producing sustainable weight loss.
The method may work as long as you dont overdo what you eat when you can eat. But a recent study published in the New England Journal of Medicine found that intermittent fasting may be no more effective than traditional calorie counting.
If you want to see long-term weight-loss results and health benefits, its still best to focus on eating healthy foods such as fruits, vegetables, whole grains, lean protein and healthy fats, no matter when you eat them.
Fasting for 12 hours overnight, from dinner to breakfast, may also provide some benefits and its easy to do since much of the time is spent sleeping. It helps restrict nighttime eating, so it may aid in weight loss. It also gives your body a chance to focus on cellular repair, helps reduce insulin resistance and may improve mental clarity.
Can You Lose Weight By Just Intermittent Fasting
Most diets require a restriction in calories for weight loss. Intermittent fasting, however, leads to metabolic changes that help to access fat storage. For this reason, intermittent fasting regulates the appetite, and most people lose weight without intentionally restricting calories.
There are many popular diet plans and dietary eating patterns that are believed to facilitate weight loss. One of those methods is intermittent fasting.
While there are many forms of intermittent fasting, the underlying theme behind all of them is to incorporate short-term fasts for a defined period of time.
Many people who use intermittent fasting as a weight loss strategy tout it for being both easy and effective.
This article focuses on how intermittent fasting can be a useful tool to achieve your weight loss goals.
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Intermittent Fasting Vs Counting Calories
When it comes to comparing fasting to counting calories, many people have strong opinions. You may hear things like: dont bother counting calories and counting calories will slow down your metabolism. In fact, intermittent fasting, as I mentioned already, is a form of calorie restriction. That being said, most people lose weight with intermittent fasting without counting calories because it regulates their appetite. Thats why intermittent fasting works so well! For many, its more sustainable than calorie restriction because a sustained calorie deficit requires too much willpower.
Are There Other Benefits To Fasting
While intermittent fasting might not be a miracle solution when it comes to weight loss, that doesnt mean it might not still have other health benefits.
A recent review on intermittent fasting found that it improved blood pressure, insulin sensitivity and lowered cholesterol levels to a similar extent as daily calorie restriction.
It is likely this effect is due to weight loss. But since few studies have followed participants for longer than a year, its hard to know whether the these effects persist.
Some research also suggests how you fast may also be key. A number of studies have shown promising results from early time-restricted eating, which involves eating all your days calories in the early part of the day and fasting in the evening, usually from 4pm onwards. Eating early in the day aligns food intake with our natural circadian rhythms, which means nutrients are processed more efficiently.
Early time-restricted eating has also been shown to improve several markers of health, such as insulin sensitivity, which is a key risk factor for type 2 diabetes. These improvements were even seen without weight loss.
This might be due to spending more time in a fasted-state, which increases the amount of body fat you burn. Interestingly, exercising while fasting may also help you burn more fat and improve insulin sensitivity.
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How To Lose 5 Pounds In 2 Days Or Sooner
Heres a quick, practical rundown of my guide to losing 5 pounds in 2 days or less: stay away from sodium, or at least eat as little sodium as possible, avoid foods or at least avoid sodium, eat vegetables and some lean foods. meat: plenty of water to keep the body hydrated and speed up metabolism,.
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What Is Intermittent Fasting
Intermittent fasting is the practice of fasting for a set amount of hours each day, followed by a window of time in which you are permitted to eat.
During the fasting period, you need to avoid solid foods and limit your diet to calorie-free beverages like water, coffee, and unsweetened teas. During the eating window, you can consume solid foods but are encouraged to follow a balanced diet and avoid junk foods.
Some people find it helpful to follow the Mediterranean diet while doing intermittent fasting to ensure that they are getting enough nutrients during their eating window. The Mediterranean diet emphasizes whole grains, fruits, vegetables, lean proteins, seafood, and healthy fats.
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Is It Good Or Bad To Exercise While Intermittent Fasting
According to Harvard Health, one theory on the pro-exercise side is that exercising in a fasted state may make you burn fat. Lowden explains that the body needs sugar or some sort of energy to perform well while exercising. Normally, the energy comes from sugar molecules, which are stored as glycogen in the liver. If you start exercising, youre more likely to deplete those stores, and then your body has no choice but to go into a more anaerobic breakdown to give you the energy you need, she says. Instead of burning through sugars that arent available, your body is forced to burn through another energy source: fat.
But you may not have enough energy to exercise as intensely as you normally would. Peak performance or even feeling good while exercising is much easier if you eat, Lowden says.
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So How Does If Work For Weight Loss Exactly
Intermittent fasting is about when you eat, says Charlotte Martin, MS, RDN, CPT, owner of Shaped by Charlotte, LLC. Depending on the IF approach, youre either shortening the eating window each day, or engaging in about 24-hour fasts one or more times a week. One of the most popular approaches is the 16:8 method, which is when you fast for an 16-hour window, like from 8 p.m. to 12 p.m. the next day.
Essentially, by restricting your food intake to a shortened time window, you naturally decrease your caloric intake and, in turn, can lose weight. Not only are you taking in fewer calories, but youre also slowing down your insulin pump, which may boost fat burn, explains Martin.
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Should You Count Calories On Intermittent Fasting And Do You Get Used To Intermittent Fasting
A friend asked me the other day do you count count calories on intermittent fasting, hence this article.
A lot of the intermittent fasting plans do not come with counting calories as part of the deal. Thats part of the attraction to intermittent fasting as a weight management tool.
Answer to the question: should I count calories when doing intermittent fasting? Answer: No, you dont have to.
People With Type 1 Diabetes And Those With Type 2 Who Are Taking Insulin
IF may improve insulin sensitivity, and therefore may be beneficial for people with type 2 diabetes, but it can also be risky for people on diabetes medications associated with hypoglycemia , such as insulin and sulfonylureas such as glyburide, according to a study published in April 2019 in Nutrients. IF isnt recommended for people with type 1 diabetes, who rely on insulin. If you have type 2 diabetes and are curious about the diet, be sure to consult your healthcare team first.
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