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.
Dont Rush This Fasting Thing
Since Ive been talking about the benefits of extended fasting, heres a quick reminder
If you havent done a lot of fasting before, think of it like starting a new workout regimen.
You wouldnt go out there and squat 1,000 pounds on the first day. Instead, you would start off pretty easy, and gradually increase intensity.
Similarly, you need to strengthen your fasting muscle little by little.
As your body adapts, itll get easier over time.
Theres no need to rush.
Do Not Attempt Water Fasting For 3 Days If You Are Unwell
This is pretty much self-explanatory. Your health should always be your number 1 priority, no matter what your goal is. No weight loss is worth the risk of harming your body. Fasting for 3 days is not easy and should not be underestimated. Therefore, under no circumstance should you risk your health for a water fast. Wait until your health has been cleared by a doctor to attempt this.
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The 24 Hour Fast Omad Diet
Next up is the 24-hour fast. Some people refer to this as the OMAD Diet. You can check out my video all about it where I went seven full days just eating one meal a day and it produced tremendous results.
As the name implies, OMAD means just one meal a day. You can go from dinner-to-dinner, lunch-to-lunch, or breakfast-to-breakfast. Just pick one that works best with your schedule. Despite the name, you dont actually go a full day without eating.
I personally think that this is one of the most powerful methods of intermittent fasting because you allow your insulin levels to get really low for 90% of the day. And then youre just eating all your calories in one meal. Its kinda hard to overeat at that point.
You can still do a 24 hour fast even if youre taking medication because again youre not going a full day without food. Now, a 24-hour fast is a more advanced method of intermittent fasting and you definitely want to put more effort into this. You need to plan ahead of time. If you have a lunch meeting or youre meeting up with friends for dinner then you want to schedule your one meal around that time period. But its totally worth doing because its effectiveness is almost unparalleled. It just takes a little bit of time to get used to.
Meal Planning Ideas For Quick Weight Loss
Putting together very-low-carb meals can be simple:
- Start with a generous serving of protein
- Add as many low-carb vegetables as you like
- Use fat as needed for cooking or in salad dressing
- Season with salt, pepper, and spices
- Drink water, coffee, or tea
What about calories? We dont recommend counting calories when trying to lose weight. However, we suggest that you eat only when hungry and stop as soon as you begin to feel full.
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Last Meal Of The Fasting
In the Last Meal of the Day, you can take 2 Rotis/Flatbread made from multigrain or wheat flour.
But the most effective is Millet Roti like Jowar, Bajra & Ragi millets. Take any of this millet roti/flatbread.
Along with roti have if you are non-vegetarian then you can have chicken curry, fish curry, egg curry.
If you are vegetarian, then have Paneer curry or any green vegetables like spinach or Methi, any green vegetables you can have. The number of vegetables you can eat as much as you like, only use less oil while preparing.
And with that, you can have Salad. In the salad, add cucumber, tomato, cabbage or you can take any type of salad.
And of course, take one bowl full of Dal. You can prefer Dal like Moong Dal, Tur Dal,Masoor Dal.
Protein is very important and you must take it daily.
Intermittent Fasting Weight Loss Faqs
Now that you know what intermittent fasting is and how to get started, its time to answer your other questions.
Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.
How Much Weight Will I Lose?
The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.
One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet.
Can I Work out While Fasting?
Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.
If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.
The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.
Wont I Lose Muscle When I Fast?
Is Fasting Safe?
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Keep Fat Intake Moderate
When youre trying to drop pounds or kilos quickly, eating less fat may seem to make sense.
However, its not a good idea to eat a diet thats low in both carbs and fat. Youll likely end up feeling deprived within a few days or weeks and it certainly isnt sustainable long term.20Theres no need to fear fat.
That said, eating excessive amounts of fat isnt a good strategy for quick weight loss either. Even on a very-low-carb diet, eating more fat than your body needs can slow down rather than speed up weight loss.21
So dont add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients.22
Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.
What To Expect When Fasting For 3 Days
Fasting can result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. Other Side effects of fasting include dizziness, headaches, low blood sugar, muscle aches, weakness, and fatigue. Anyone who does this for longer may experience anemia, a weakened immune system, liver and kidney problems, and irregular heartbeat.
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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.
Track Your Diet In A Food Log Or Journal
“Whether it’s an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you’re done eating so you don’t forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!”
Allison Jackson, NASM-certified personal trainer and Precision Nutrition coach recommends using a free app like MyFitnessPal to take note of how many total calories you average in a week.
To lose 10 pounds fast, Jackson explains you’ll then want to cut your calorie consumption by 10%. “For example, if you average 2,000 per week, reduce that amount to 1,800 calories and see if you lose weight. You’ll also want to take notice of the percentage breakdown of protein, carbs and fat. Aim for a ‘bodybuilder breakdown’ which is 40% protein, 40% carbs and 20% fat. You’ll begin to drop weight in no time!”
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How He Did Ithow One Man Lost 50 Pounds With : 2 Intermittent Fasting
She also fasted for 48 to 72 hours every week for about two months. Im not a medical doctor. I do have a Ph.D. in epidemiology, but I wouldnt recommend anybody do that without speaking to your doctor and doing your own research, she says.
She planned her daily meal for dinnertime so she and her family could all eat together, and she didnt restrict what she ate. Im Haitian and my husband is Nigerian, and we eat everything. I wasnt going to restrict my traditional foods, she says.
Foods To Avoid After The 2
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Overall Unhealthy Foods
Foods that provide you with empty calories, highly processed, high glycemic index foods. Sugary foods and beverages are advised to be avoided at all times, but it is especially important to reduce their consumption right after your 2-day fast. These unhealthy foods provide you with little to no essential components and may even lead to an increased risk of various serious diseases. And since your body may be sensitive to the consumption of carbs after your fast, it may lead to undesired insulin spikes .
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High-Lactose Dairy
It is recommended to keep away from such high-lactose dairy products such as milk, yogurt, and ice-cream right after you finish a fast. It is because lactose is overall difficult to digest for some people, and consuming it after a 2-day fast may lead to some problems with digestion .
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Cruciferous Vegetables
Although they overall have health benefits and can provide you with lots of vital nutrients, cruciferous vegetables may interfere with your digestion right after the fast, leading to gassiness. This happens because they are packed with fiber and contain a trisaccharide called raffinose, which is difficult to digest .
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Get 6 To 8 Hours Of Sleep Per Night
“I tell all of my celebrity and professional-athlete clients to get between 6 and 8 hours of sleep per night. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void. When you don’t get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts.” Jay Cardiello, celebrity fitness and nutrition expert
Make your time between the sheets work double duty with the help of these surprising ways to lose weight in your sleep.
Practice Mindful Eating Instead
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Its too easy to mindlessly overeat.
Pay attention.Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.
Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that youve had enough. Dont feel obligated to always clean your plate.
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What About Severe Calorie Restriction
What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.
Severe calorie restriction can make you feel extremely hungry, deprived, and fatigued. Whats more, it often leads to loss of muscle, or lean mass.2
Generally speaking, the more lean mass you have, the more calories your body burns at rest.3 Loss of muscle during very-low-calorie dieting can slow down metabolism, making future regain much more likely.4
So fast weight loss via severe calorie restriction may not be a good idea for many people.
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Which Intermittent Fasting Is Best For Weight Loss
It would probably be The Warrior Diet .A 20-hour fast is considered to be one of the oldest and most effective methods of fasting. It allows you to eat small portions of certain food types at dinner. During that dinner period, you should also work out. This fasting method provides amazing results, though it is really hard to follow such an extreme eating regime for a longer period of time.The most popular fasting method would be 16:8. Its easy to follow and results can be amazing as well.
Can You Work Out When Fasting
It is safe to work out after the initial transition period.
It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.
Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.
If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won’t effect your performance in the gym.
If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won’t break your fasting period. Needless to say, mix it water and not milk or milk substitutes.
Supplements like creatine and Nitric Oxide pills are also safe to consume during fasting since they contain no calories either.
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Some Diets Can Make You Ill
Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume.
“Crash diets make you feel very unwell and unable to function properly,” says dietitian Ursula Arens. “Because they’re nutritionally unbalanced, crash diets can lead to long-term poor health.”
The Bottom Line: Is 2
Yes, it is. Considering the details about this kind of fasting presented above, the 2 day fast can indeed help you to lose weight, but the risks are greater. You might want to consider safer and healthier eating habits that dont bear as many risks as this weight loss method. It is also recommended that you try shorter fasts first to avoid any serious side effects.
If you are considering the 2 day fasting, make sure to discuss it with your doctor or dietitian. Skipping meals and severely limiting calories can be dangerous for people with certain medical conditions.
Remember that a proper diet is not everything you need. Supplement it with this 20 Min Full Body Workout at Home challenge!
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