What Is The Best Intermittent Fasting Plan For Weight Loss
Dr Sam Watts, founder of Mind Body Medical , tells Live Science that there are two clear leaders when it comes to intermittent fasting styles. Lots of clinical evidence exists around the potential weight loss benefits of different intermittent fasting plans, he says. For quicker and more profound weight loss, the alternate day fasting plan is arguably the most effective. A less-extreme and thus easier-to-adopt approach is the 16:8 model. This is a time-restricted eating version of intermittent fasting that involves consuming all of your calories in an eight-hour window and fasting for the remaining 16 hours.
This approach has consistently been shown to induce significant and progressive weight loss in an arguably more sustainable model.
How Does Intermittent Fasting Impact The Body
Like many, I was attracted to intermittent fasting not only for the weight management advantages, but also for several other healthful aspects. It makes sense to me that if I am relentlessly consuming food at regular intervals breakfast, lunch, dinner and evening snacks I am giving my body a message that digesting food is a priority. Since digestion, especially of dietary fat, takes several hours, the body is actively engaged in the digestion process from breakfast early in the morning through evening snacks and many hours beyond.
As a result, the body gets only a minimal reprieve from digestion and is fasting for just a few hours, at best, late in one’s sleep cycle that is short lived because breakfast soon arrives.
This is an important consideration because the gut contributes to health in many ways, especially when it comes to bolstering the immune system, which occurs during fasting. Going hand-in-hand with increased immune cell production is autophagy, the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells. A good analogy for autophagy is taking out the trash or cleaning up debris. The debris in this case is composed of parts of body cells that become damaged and need to be removed so that new cells can be developed.
Benefits Of Intermittent Fasting
Can intermittent fasting improve your health? Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term.
It appears that fasting for a short time can produce ketosis, which is a process that occurs when the body doesn’t have enough glucose for energy, so it breaks down stored fat instead. This causes an increase in substances called ketones. This, coupled with fewer calories consumed overall, can lead to weight loss. Research suggests that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss.
Fasting also affects metabolic processes in the body that may work to decrease inflammation, as well as improve blood sugar regulation and physical stress response. Some research shows this may improve conditions associated with inflammation like arthritis, asthma and multiple sclerosis.
Little long-term research has been done on intermittent fasting to examine how it affects people over time. As a result, long-term health benefits or risks are unknown.
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How Fast Can You Lose Weight With Intermittent Fasting
As soon as your body burns its fat for energy, you lose weight. When this happens is individual and depends mainly on your diet.
Therefore, intermittent fasting is not a free pass to sweets and other refined carbohydrates.
When you start fasting, and your carbohydrate stores are full, you wont lose a gram of fat in the next 24 hours.
Depending on your body, these stores can hold 1700-2200 calories. That means your glycogen stores will cover your whole daily energy expenditure.
For this reason, intermittent fasting works best in combination with a low-carb diet.
If the carbohydrate stores remain empty after the meal, the body can immediately burn fat instead of sugar.
Likewise, intense exercise can help you get into a state of efficient fat burning faster by also helping to empty glycogen stores.
First and foremost, what and how much you eat and exercise or not determines how fast you lose weight with intermittent fasting.
Provided you eat a low-carb diet, you will feel the first weight loss as early as week #1. In the form of glycogen, about 3 grams of water are stored with every gram of carbohydrate.
As soon as you deplete the glycogen stores, this water is flushed out of the body. Therefore, with intermittent fasting, you initially lose about 3-6 pounds of water weight.
However, after a conventional high-carbohydrate diet, the body needs an average of 3-6 weeks until it learns to burn fat efficiently again.
Once it is fat-adapted, extraordinary results become possible.
Is Intermittent Fasting Healthy
Before you shake your head in disbelief and think: “No way is this a good idea,” I too was skeptical since I’ve always believed a healthy diet that is low in calories is the way to go. After editing a health and fitness magazine for over a dozen years and imparting knowledge of how to follow the “fewer calories in, more calories out” way of losing weight the safe and healthy way, when I listened to the science behind fasting, and then read the book, I was convinced that Dr. Fung is onto something.
In fact, fasting dates back to the beginning of humankind when no matter how hungry, humans had to be sharp, strong, and energized to find, forage or hunt for that next meal. Cycling through feast and famine was as natural as cycling through sleep. When Dr. Fung explains the science of how fasting works, he unwound decades of scientific “knowledge” I had held dear. In short, he is extremely convincing. The benefits of IF can include:
- Reduced insulin resistance
- Healthy blood pressure levels
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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.
The Most Beneficial Fast For An Ectomorph May Be A 14
If you have the ectomorph body type, you will likely be long, lean, and might struggle to gain weight. And along with less body fat, you also have less muscle mass.
For an ectomorph body type, a 14:10 fasting plan can be beneficial due to the ability to build muscle and maintain it with a 10-hour moderate protein diet that produces enough energy to hit the gym effectively.
You could also try the 12:12 fast which is one of the easier options and still great for boosting the metabolism. Alternatively, fast for 16 hours and eat during the remaining 8 hours for the 16:8 method, something that many fasters find incredibly beneficial.
Recommended Reading: What Foods Are Best For Intermittent Fasting
What Is The 1: 8 Diet
The 16:8 diet is a form of intermittent fasting where you break the day into two parts: a 16-hour fasting period and an 8-hour period where you consume all your calories.
The 16:8 stems from the 8-Hour Diet book by author David Zinczenko and Peter Moore , former editor-in-chief of Men’s Health. The two created the plan off the back of the popular 5:2 diet, with the main difference being the longer fasting time between eating sessions. This, they say, gives the body the time it needs to process food and burn away extra fat.
The 8-Hour Diet by David Zinczenko and Peter Moore –
Suzie Sawyer , founder of Nutrition Lifestyle, says, “There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.”
Dont Be Discouraged To Switch To A Different Fasting Protocol
âThe most important advice is to find the method that works for you and stay on course, but donât be afraid to switch to a different protocol if you find your original choice doesnât fit your lifestyle,â Dr. Petre suggested.
The benefits are worth the effort and with a little trial and error, results are sure to follow, she said.
Recommended Reading: What’s The Best Time To Do Intermittent Fasting
Intermittent Fasting For Healthy Weight Loss
As weve said, not all weight loss is the same. Its essential to make sure youre losing weight in a healthy way. Can intermittent fasting help with healthy weight loss?
Here, the data are conflicting.
On one hand, intermittent fasting can help improve metabolic health by reducing blood sugar and blood pressure while also improving blood lipid levels.4
On the other hand, two trials suggested that intermittent fasting may not lead to greater weight loss than usual care, or even worse may lead to greater loss of lean muscle mass than usual care or continuous calorie restriction.5
A healthy weight loss intervention also should be relatively easy to comply with and maintain long-term. Fortunately, intermittent fasting may fit that criteria.
One study reported that working adults found time-restricted eating with an eight-hour eating window easy to comply with and maintain for three months.6
That fits with frequent clinical experience suggesting many people easily adapt to time-restricted eating, especially when they follow a low-carb or high-protein diet that helps improve satiety and reduce appetite.7
So, in terms of convenience and ease in your approach to healthy weight loss, intermittent fasting seems to be a winner.
Main Reasons For Weight Loss Plans
The main reason to use a weight loss plan is that it offers help in ways that you didnt get before. Not only can you choose a plan that sends healthy alternatives to your favorite snacks and meals to your door, but you can also get help every time you hang out with friends and family. Youll know what meals you can choose at any restaurant. Some plans include a mobile app that helps you track the calories that you eat and set goals that you can beat every week.
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The Best Weight Loss Programs In 2022
Welcome to Top5BestWeightLossPlans, your number one source for information on the best weight loss plans now available. Losing weight can make you feel better about yourself and give you a boost to your self-esteem. Not only will you fit into your old clothes again, but you can improve your health at the same time. The best weight loss plans let you lose those extra 10 to 15 pounds or lose hundreds of pounds at home without worrying about what you can eat or what to buy at the grocery store. We ranked the 5 best weight loss plans that offer the help that you need.
The information we provide you is free of charge and a result of extensive research by our weight loss experts. We use affiliate links on our site that provide us with referral commissions. While this fact may not influence the information we provide, it may affect the positioning of this information.
Will You Lose Weight
These forms of fasting do appear to promote weight loss, according to a review study published in August, 2017. However, the science is thin among humans and typical studies involve small sample sizes and limited durations. Still, the outcomes suggest that people do lose weight so if you want to give it a go, heres what you should know.
Also Check: What To Eat Intermittent Fasting Weight Loss
Looking At The : 2 Diet
One of the better-known intermittent fasting diets is the 5:2 plan.
Under this plan, you eat what you want for 5 days each week and then limit yourself to 500 calories on the other 2 days.
In a recent study conducted at Queen Mary University of London, researchers said the results of 5:2 intermittent fasting are similar in effectiveness to traditional dieting.
They also found, however, that people generally preferred intermittent fasting and were more willing to stick with it.
The study included 300 adults with obesity 100 received information on conventional dieting, 100 received information on intermittent fasting, and 100 received information on intermittent fasting along with 6 weeks of support.
The researchers followed participants for a year, noting weight loss. At the end of the study, they noted:
- Fifteen percent of participants in the group provided with information on traditional dieting lost at least 5 percent of their body weight.
- Eighteen percent of people given information on intermittent fasting lost at least 5 percent of their body weight.
- Twenty-eight percent of people who received information on intermittent fasting as well as 6 weeks of support lost at least 5 percent of their body weight.
While weight loss was similar in the groups, the number of people who lost weight increased with intermittent fasting.
Researchers said the two groups who used the 5:2 diet had a more positive experience than people using the traditional diet.
What Are The Rules For Intermittent Fasting
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
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The Best And Worst Diets For Sustained Weight Loss According To Registered Dietitians
So, does it actually lead to weight loss? Anecdotal evidence has led proponents of the plan to believe so. For the people who can adhere to IF, it does work, Kumar says. But fans of the approach claim theres so much more to IF than just a lean body. Lori Shemek, PhD, a nutrition and weight loss expert in Dallas and author of How to Fight FATflammation, explains to clients that IF may improve their insulin sensitivity , reduce inflammation, and boost longevity by bettering the health of your mitochondria , she says.
How To Lose Fat And Gain Muscle With Intermittent Fasting
One thing to know before you start: There is a way to do it right, and that will help you lose without “yoyo-ing” in energy or weight gain. It all has to do with fuel systems in your body and training your energy to pull from fat and keep insulin levels low so they never tell your body to “store excess energy as fat.” Once you get the hang of it, you will burn fat as fuel, all day long.
“If you never let your insulin drop then you never tell your body to pull calories from fat. So there is a whole movement among athletes to train in the fasting state. If you train without eating, then you need to pull calories out of storage to get through an intense workout. If you eat in the morning let’s say you have a muffin before your workout then you use up that source and your body never uses calories from fat and your workout was not effective if the reason you’re working out is to lose fat.
Here’s the great news. whether you fast for 12, 14, or 16 hours or longer it is completely flexible you could push it up to 16 hours, and do it a couple of times a week. So you eat in an 8-hour window, from 11 am to 7 pm, and then have 16 hours of fasting. A lot of celebrities have talked about IF and how it helped them, like Jennifer Aniston, Reese Witherspoon, and Hugh Jackman. It’s really simple. Counting calories and counting carbs are complicated, but timing is simple.
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Intermittent Fasting Based On Bmi
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