Is Fasting An Effective Weight
If you are obese or overweight, fasting is an effective weight-loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight-loss or cardiovascular benefits of fasting two days per week, over an ordinary calorie-restriction diet, in a study of 150 obese adults over the course of 50 weeks.
But you should also consider how difficult the diet will be to stick to. In a study of 100 randomized obese and overweight adults , the dropout rate was higher with those who were fasting, 38 percent, compared with 29 percent for calorie restrictors and 26 percent for those who kept eating as they normally did.
Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was if daily calorie restriction doesnt work for you, maybe alternate-day fasting would be a little easier, said Krista Varady, Ph.D., professor of nutrition at the University of Illinois at Chicago and the senior author of the study. Theres nothing magical here. Were tricking people into eating less food, in different ways, she said in 2017.
There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others, but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.
Breakfast Can Provide Important Nutrition
One concern with skipping your a.m. meal is that it could lead to nutrient and vitamin deficiencies. A 2014 study looked at the impact of breakfast on Canadian children and adolescents. They concluded that those who didn’t eat breakfast were lacking in vitamin D, calcium, iron, and magnesium, as well as vitamin A, phosphorous, and zinc.;Insufficient amounts of these nutrients can lead to insomnia, depression, and a predisposition to infections.
Can Help You Lose Weight And Visceral Fat
Many of those who try intermittent fasting are doing it to lose weight .
Generally speaking, intermittent fasting will make you eat fewer meals.
Unless you compensate by eating much more during the other meals, youll end up taking in fewer calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine all increase the breakdown of body fat and facilitate its use for energy.
For this reason, short-term fasting actually increases your metabolic rate, helping you burn even more calories .
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate and reduces the amount of food you eat .
According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 38% over 324 weeks. This is a huge amount .
The study participants also lost 47% of their waist circumference over 624 weeks, which indicates that they lost lots of visceral fat. Visceral fat is the harmful fat in the abdominal cavity that causes disease .
One 2011 review also showed that intermittent fasting caused less muscle loss than continuous calorie restriction .
However, a 2020 randomized trial looked at people who followed the 16/8 method. In this diet, you fast for 16 hours a day and have an 8-hour window to eat.
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How To Do A 12
The Keto-IF diet involves following the Keto routine during the day, then IF overnight. For instance, on the first day, you can take scrambled eggs capped with avocado slices with black coffee or plain hot tea at 9 a.m., then water or a keto-friendly smoothie all morning. At noon, take lunch. This can include large leafy green salad broccoli and cauliflower topped with two tablespoons of olive oil, vinegar, and 3 ounces of grilled salmon or chicken breast.
You can have macadamia nuts as a snack at 2 p.m., but this is optional. Take dinner at 5 p.m, and this can be cooked wild rice with a chicken leg with skin and two cups of zucchini prepared with olive oil. Note that a KETO IF rich in bacon and butter is different from the one rich in avocado and olive oil.
To do this combination, get approval from your physician and work with a registered dietitian conversant with the Keto-IF diet for perfect ratios.
Bottom Line: Is Eating Breakfast Right For You
Eating breakfast is great for athletes and people who are already lean and healthy and looking to build muscle.
As described earlier, from a hormonal perspective, certain women may do better eating more frequently.
Also people who live a high stress life and/or have issues with eating may also benefit from eating breakfast.
So let me wrap this up by saying it once again.
There is no such thing as a perfect diet or nutrition protocol for everyone.
Its completely up to you to test, experiment, and figure out what not only works for your goals, but what is also sustainable for life.
So Im interested in hearing about your experience.
A post shared by Live Lean TV on Dec 19, 2017 at 2:34pm PST
In the comments below, let me know if you thrive on eating breakfast or do you do better following an intermittent fasting protocol?
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How To Begin 16 8 Fasting
For people that get hungry first thing in the morning, this 16 8 Fasting schedule may be a bit tough to embrace. My suggestion is to push back the morning window by 30 minutes every day or two until youre comfortable waiting until 12pm to begin your 8 hour eating window.
You can also consider drinking water, coffee and other drinks that have no calories. This does help reduce the feelings of hunger and make it a little easier to transition.
/4some Foods That You Can Have
Some of the common food items that you can have to break your fast are as follows:
1. Smoothies: Spinach, beetroot, vegetable smoothies are packed with nutrients and fiber, which is good for an easy bowel movement after fasting for a fixed period.
2. Nuts: Dates, apricots, walnuts are considered excellent when trying to lose weight. You can have a handful of nuts and glass of warm water to break your fast.
3. Soups: Soups are loaded with proteins, minerals and easy-digestible carbs. Tomato, vegetable, cauliflower and chicken soups are some of the healthy options.
4. Fruits: Seasonal fruits are also excellent options. Fruits are loaded with fiber and nutrients and control your craving for sweet stuff.
5. Fermented foods: Yogurt or kefir are considered excellent when trying to lose weight.
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Types Of Intermittent Fasting
- 5:2: You eat normally five days a week. On the other two days, you fast by eating between 500 and 600 calories.
- 16:8: You eat all of your daily calories within a shortened period and fast the rest of the time.
- Alternate day fasting: You fast every other day, and eat normally on non-fasting days.
- One meal a day : Also known as the Snake Diet, or just eating once a day. You eat all of your daily calories in just one meal each day, and fast the rest of the day.
As with any diet or exercise plan, consult your healthcare provider to determine whats best for you.
The biggest takeaway here is that there is no one-size-fits-all approach to intermittent fasting. Take time to find the perfect fit, pay attention to how you feel and dont be afraid to experiment with different schedules.
For example, if you cant stomach the thought of ditching breakfast, just switch your fasting period. Eat a full meal around 8 a.m., and stop eating around 4 p.m. The good news: This is still a 16-hour fast. The best news: You can change your fasting schedule to suit your needs .
Improved Workouts Thanks To Intermittent Fasting
According to PubMed, training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
Which means, when you workout during the fasting window of your 12 hour intermittent fasting, your body gets better at burning fat for energy since there are no foods to pull from.
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Supports Brain Health And Function
Intermittent fasting may help improve memory and mental performance and support brain health/function by protecting neurons in the brain against deterioration and dysfunction .
;emerging evidence suggests that intermittent fasting could be a useful intervention in neurodegenerative diseases such as epilepsy, Alzheimer’s disease, and Parkinson’s disease, and stroke .;;
Keep in mind that it’s not simply the act of fasting alone that may have these potential benefits, decreased inflammation, reductions in body fat, and healthier blood sugar levels have all been linked to healthy brain function.;
Intermittent Fasting And Morning Workout Tips
When you start, measuring your progress as described above, and following these tips,;you should feel stronger and more athletic, not weaker.;
Follow Rule #1: Eat enough
Many people on IF plans lose weight because its harder to overeat in a shorter time window. But, under-eating is just as problematic, especially if you are trying to maximize your results from a workout plan.
Track your calories and make sure youre eating enough. We share how to calculate and track your calories in our 30-Day Weight Loss Challenge.
Follow Rule #2: Hydrate like crazy
Just because youre not eating, doesnt mean youre not drinking water. Do not let fasting cause dehydration. Start your day with a big glass of water and carry a full water bottle with you as a reminder.;
Drink at least one half of your body weight in ounces. For example, an individual who weighs 200 pounds should drink at least 100 ounces or three full Nalgene bottles.
If you want to keep it really simple and avoid math, just try drinking a gallon of water a day and see how you feel.;
Ease into it and optimize
Be patient during your transition. Youll likely find that on moderate to high-intensity workout days you want to eat right after.
If you cant resist the hunger, have a banana and peanut butter. If it doesnt get easier, move your workouts closer to the start of your eating window.
You be the judge
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The Benefits Of Intermittent Fasting For Men
Intermittent fasting is a pattern of eating where a person cycles between eating and fasting.
There are different variations of intermittent fasting.
Some people may only do it a couple of times a week, while others do it every day or every other day.
The research is clear that intermittent fasting is beneficial for both men and women.
Here are just a few of the benefits of intermittent fasting:
Fasting: New Twist On An Old Tradition
Historically, the word breakfast described the first meal of the day no matter when that meal occurred. It wasnt until the 15th century that the word started being recognized as the meal you consume shortly after waking.
Nowadays, with intermittent fasting gaining popularity, the meaning of the word breakfast is going back to its original roots. Breakfast for the intermittent faster is the meal consumed when you choose to break your fast, be it 6:00 AM or 6:00 PM.
Fasting, especially for religious purposes, has been a common occurrence for centuries. And generally, throughout most of human history, not much concern was given to how to break the fast.
However, in an age of poor dietary advice, when we are told to eat all day long and when hyper-palatable highly processed food abounds it can take a little more planning to resume eating in a way that achieves the most physical comfort and most effective results for your long-term health and weight loss goals.
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Tips To Make Intermittent Fasting Easier
1. Drink Plenty of Water
Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.
2. Take in Caffeine in the Morning and Early Afternoon
The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since its good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.
3. Avoid Artificially Flavored Drinks
One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite like a drink that contains sugar and causes you to overeat.
4. Dont Gorge at Your First Meal
The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.
To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.
5. Minimize Processed Carbohydrates and Sugars
You can find some carb sources that will aid your weight loss journey here.
Intermittent Fasting Contributes To Cellular Repair
During the fasting window of 16 hours, cells have more than enough time to repair. All the waste material produced during cellular metabolism gets removed so the cells can work undisturbedly. It can be said this is a detoxifying phase in which the body is cleansed. And after this time frame, cells are ready to continue with their metabolic reactions. Of course, this happens only if you fast long enough. If you eat anything in the meanwhile, the fasting phase is over and you enter the eating window. That is why it is recommended to eat voluminous food during those eight hours, and especially for dinner. There is another tip that can help you prevent getting hungry too early. You can try eating Fastful, a pre-fasting nutrition bar. It is high in proteins and keto-friendly, so it will keep you full longer. Also, during the fasting period try to drink as much water you can. Besides it is healthy, it will also keep you feeling fuller. You can drink unsweetened tea and coffee, too.
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Benefits Of Intermittent Fasting And Exercise In The Morning
Exercising is such a big part of our health. Working out every morning is one of the best things you can do for your body. Also, healthy food and good nutrition should not be neglected. One of the proven best ways to organize your diet is intermittent fasting. There are different fasting windows that can be chosen. One of the most common ones is 16:8, which means you are fasting for 16 hours. All of your meals and optimal energy value should be taken within 8 hours. This kind of diet has many proven benefits for the body, together with exercising in the morning. Here are some of them:
Could Help Lower Cholesterol
Your cholesterol might also improve after intermittent fasting when consuming a healthy diet during your non-fasting periods.;
Better lipid profiles have been found after intermittent fasting including lower overall cholesterol, lower LDL , and lower triglyceride levels in healthy and overweight populations .
The majority of studies investigating intermittent fasting’s effects on cholesterol have focused on those fasting for Ramadan, so intermittent fasting may be an effective dietary method to improve your cholesterol, but further studies are needed to explore the differences in short-term vs long-term metabolic changes associated with fasting. .;
If you’re concerned about high cholesterol try adopting healthy lifestyle habits like incorporating exercise and a diet low in saturated and trans fats, and rich in high fiber foods.;
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I Exercise In The Morning Can I Do Intermittent Fasting
In this article, I hope to dispel some myths around post workout nutrition and give my top tips on how to incorporate Intermittent Fasting and the 2 Meal Day into your morning training routine. I often find myself having to clarify the truth behind a lot of Intermittent Fasting myths as so many are being pushed around all too often. These myths can have considerable effects on not only whether people choose to do Intermittent Fasting or not, but also whether they end up doing it safely!
Reduce Your Chances Of Developing Insulin Resistance
When we feed our bodies a constant supply of sugar, carbohydrates, fat, and everything else that goes into us while we mindlessly eat our way through the day, our body doesnt need to create anything for itself.
When we remove food, even just for a little while, we teach our bodies to again rely on itself for the resources it needs.
Some studies show that people who practice intermittent fasting can reduce their blood sugar levels by several percentage points.
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What Are The Benefits Of The 12
Greek Physician Hippocrates and Athein and philosopher Plato are among the early proponents of the benefits of fasting to improve health, thousands of years back. Plato fasted for better physical and mental productivity. And according to Hippocrates, our food should be our medicine, and to eat when you are sick is to feed your sickness . Fast forward to today, modern science agrees that having a full stomach all the time is not ideal.
After eating, many new proteins are produced in the brain, and during fasting, the body also produces few new proteins. Therefore, cells are prompted to obtain protein from non-essential sources, convert them, and use the amino acids to make new proteins needed to survive.
The benefits of intermittent 12-hour fasting include: