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What Fasting Method Is Best For Weight Loss

What About Severe Calorie Restriction

Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)

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.

Move On To The 1: 10 Method

14:10 method involves fasting for 14 hours a day and eating for 10 hours of the day. You can still enjoy three main meals of the day.

Take your breakfast between 9 10 AM, lunch between 1 2 PM, and dinner between 6 7 PM. Do not eat anything from 7 PM until 9 AM the next day.

Follow the same LCHF diet in the feasting time. Do not snack in between or count calories. Do this step for precisely a month.

Note: If you are pregnant, lactating, have thyroid issues, it is best to stay on the 14:10 method without going to the next step. Always consult with your doctor before making any significant lifestyle changes.

Intermittent Fasting: What Is It And Is It The Best Weight

SAN ANTONIO Once the holidays are over, many of us will be trying to lose some weight. More will fail than succeed, but is that because we aren’t going about it the right way? Here we take a look at a popular trend called intermittent fasting.

Statistics show that 19 out of every 20 people fall short in their dieting efforts, and half of the weight we gain happens during the holidays. If you’re looking to shed a few pounds, intermittent fasting may be for you.

So what is it? For that we turn to Brenda Morgan, a personal trainer and owner of the wellness business “A Health Warrior.” She described the practice of intermittent fasting as “not eating at certain times of the day when you choose not to eat, or you can choose certain days that you don’t eat.”

Morgan claims it’s more efficient than simply cutting back calories because it gives the body a chance to repair itself.

Dr. Vidhya Illuri, an endocrinologist with the Texas Diabetes Institute within University Health, said the benefits of the weight-loss method come down to the individual.

“I think we all have to think about what our motivation is for intermittent fasting,” Illuri said, adding that even though it could be a good way to lose weight, other problems could develop. “I think a lot of people are doing it for quick weight loss. And I can see that as problematic if it creates disordered eating.”

For some it can even become downright dangerous.

“If you get into the cycle of fasting and binging,” Illuri said.

Also Check: What To Eat To Break Intermittent Fasting

Did Science Just Find The Best Fasting Method For Weight Loss

The results of the analysis surprised even the researchers at the University of Illinois at Chicago

ByMatt KollatLast updated 2021-11-08T11:33:49.324Z

Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets, but according to a recent analysis conducted by the University of Illinois at Chicago, there is one approach that trumps the others in terms of efficacy and adherence.

Unlike the vegan diet or keto diet, intermittent fasting is a special kind of diet as it doesn’t restrict what you can eat it only specifies when you can take your meals. The two most popular versions are the 5:2 diet with five regular eating days and two fasting days and the 16:8 diet where you fast every day for 16 hours and eat for eight but there are probably hundreds of versions of these two, all being a variation on the theme.

In a recent analysis called “Cardiometabolic Benefits of Intermittent Fasting” , published in the Annual Review of Nutrition in October 2021, researchers concluded that “all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight.”

The paper also notes that “results are similar to that of more traditional, calorie-restrictive diets”, which might sound strange at first, but at the end of the day, the old saying “calorie is king” still stands. Any diet that restricts calorie intake will eventually result in weight loss, one way or another.

All Kinds Of Vegetables

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A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep appetite in check .

There are starchy and non-starchy vegetables:

  • Non-starchy veggies include cucumbers, eggplants, amaranth, Brussels sprouts, cabbage, cauliflower, celery, mushrooms, okra, peppers, squash, asparagus, bean sprouts, and more .
  • On the other hand, starchy vegetables include yams, white potatoes, plantain, sweet potatoes, beans, corn, pumpkins, winter squash, and more .
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    Do Not Snack In Between The Meals

    In a day, you may take three large meals and many snacks in between. Try to give up those snacks, but you can always drink tea and coffee without adding any sugar.

    But do not take your diet coke or any drink with artificial sweeteners, claiming to have zero calories.

    These zero-calorie drinks can trigger an insulin response. Water is your friend. Drink water as much as you want in-between meals.

    Which Fasting Method Is Best For Weight Loss Science Has The Answer

    Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets, but according to a recent analysis conducted by the University of Illinois at Chicago, they all produce more or less the same results.

    Unlike the vegan diet or keto diet, intermittent fasting is a special kind of diet as it doesnt restrict what you can eat it only specifies when you can take your meals. The two most popular versions are the 5:2 diet with five regular eating days and two fasting days and the 16:8 diet where you fast every day for 16 hours and eat for eight but there are probably hundreds of versions of these two, all being a variation on the theme.

    In a recent analysis called Cardiometabolic Benefits of Intermittent Fasting , published in the Annual Review of Nutrition in October 2021, researchers concluded that all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight.

    The paper also notes that results are similar to that of more traditional, calorie-restrictive diets, which might sound strange at first, but at the end of the day, the old saying calorie is king still stands. Any diet that restricts calorie intake will eventually result in weight loss, one way or another.

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    So What Is Intermittent Fasting

    Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting.Most of us already fast every day, while we are sleeping. Intermittent Fasting can be as simple as extending that fast for a few hours longer.However, if youre thinking about fasting as a long-term lifestyle change, you can choose from a number of Intermittent Fasting methods that are easy to implement into your daily routine.

    Heres one example: Skip your breakfast and have your first meal at noon. Then have your last meal at 8 p.m. Thats it! Youll have fasted about 16 hours in a day, which would be the 16/8 method eating for 8 hours and fasting for 16 hours.Thats one of the most popular methods of fasting. Generally speaking, women should fast for about 13 to 14 hours a day. Men should fast up to 16 hours a day.One of the most important aspects of Intermittent Fasting is timing. In order to adjust the release of hormones in your body, its better to fast around the same time each day. This way, you will be able to ease your body into this new eating pattern and, of course, stick to the plan for the long term.

    The Proposed Health Benefits Of Intermittent Fasting

    Is Intermittent Fasting The Best Weight Loss Method?

    When it comes to weight loss, there are two thoughts behind why IF has the potential to work. The first: Periods of fasting produce a net calorie deficit, and so you lose weight, explains Rekha Kumar, MD, a specialist in endocrinology, diabetes, and metabolism at the Comprehensive Weight Control Center at Weill Cornell Medicine and NewYorkPresbyterian in New York City. The other concept is more complex: This approach may prevent whats called the plateau phenomenon from happening, she says.

    You may remember the famous, so-called Biggest Loser study, published in August 2016 in the journal Obesity. The researchers followed up with participants after six years, and despite the initial impressive weight loss, they regained most of the weight, and their metabolic rates had slowed, such that they burned far fewer calories than would have been expected.

    Though more research is needed on the safety and effectiveness of IF, one of the touted benefits of this approach is it may prevent this metabolic sputtering. Most people who try diet and exercise to lose weight tend to fall off the wagon and regain weight. Hormones that promote weight regain, like hunger hormones, are kicked into full gear, and the thought is that IF may be a way to prevent this metabolic adaptation from happening, says Dr. Kumar. Normal periods of eating in IF trick your body into losing weight before the plateau happens.

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    Safety And Side Effects

    Hunger is the main side effect of intermittent fasting.

    You may also feel weak and your brain may not perform as well as youre used to.

    This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

    If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

    This is particularly important if you:

    • Have diabetes.
    • Have a history of eating disorders.
    • Are a woman who is trying to conceive.
    • Are a woman with a history of amenorrhea.
    • Are pregnant or breastfeeding.

    All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.

    SUMMARY

    The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

    Here are answers to the most common questions about intermittent fasting.

    Are There Any Side Effects Of Intermittent Fasting 20/4

    Yes, there are. Some downsides of participating in a fasting eating plan include:

    • May lead to a binge-eating disorder This is a serious eating disorder in which you frequently consume unusually large amounts of food and feel unable to stop eating. Fasting has been linked to the increase in the onset of binge-eating .
    • May lead to nutrient deficiencies Since you are eating during a very small window, you are unlikely to consume the recommended servings of fruits and vegetables per day. Nutrient deficiencies that can lead to anemia, fatigue, weakness, poor eye health and immunity, short term memory loss, diarrhea, dementia, and skin disorders, muscle loss, osteoporosis, and depression .
    • It has no basis in science As we mentioned above, this diet was developed by an ex-military guy who based all his findings from his experience during active duty. He is neither a scientist, nutritionist, nor a dietitian. On the other hand, most of the benefits mentioned have been linked to fasting in general or other forms of intermittent fasting and not the 20/4 method.

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    Eating Protein For Breakfast

    Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and

    beverages rather than food.

    Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

    These foods are quick to digest, and they convert to glucose rapidly.

    Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

    Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

    • whole-grain rice, bread, and pasta instead of the white versions
    • fruit, nuts, and seeds instead of high-sugar snacks
    • herb teas and fruit-infused water instead of high-sugar sodas
    • smoothies with water or milk instead of fruit juice

    For Those Who Want To Take The Dinner And Skip Breakfast

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    Take your first meal between 11 12 AM and the second meal between 6 7 PM. It is better if you can take your last meal before 7 PM.

    Most importantly, you do not need to count calories when eating in the time window. Eat as much as you want.

    It will keep you full longer and less hungry for the rest of the day. Also, do not snack in between the meals.

    Make sure you eat an LCHF diet. Fast for the other 16 hours of the day. Do not eat anything in this time window. Drink as much as water you want. Continue this step until you get to the target weight.

    Note: In this step, make sure that you consult your doctor if you have any medical condition. Check how you are doing.

    Recommended Reading: What Is Normal Fasting Blood Sugar Level For Adults

    Spiced Carrot & Lentil Soup

    This rich in flavor carrot and lentil soup is extremely nutritious and filling while being low in calories. Best for lunch, this soup will ensure that you reach your body goals without sacrificing the taste.

    Ingredients for 4 servings:

    • Plain yogurt and naan bread to serve

    Directions:

  • Dry-fry cumin seeds and chili flakes in a large saucepan for 1 min.
  • Scoop out about half with a spoon and set aside. Add olive oil, coarsely grated carrots, red lentils, vegetable stock, and milk to the pan and bring to the boil.
  • Simmer for 15 mins until the lentils have swollen and softened.
  • Whizz the soup until smooth (or leave it chunky if you prefer.
  • Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.
  • Nutritional value of 1 serving:

    Calories: 238, carbs: 34g, fats: 7g, protein: 11g

    How To Find The Best Method For Beginners

    Although approaches exist that fit most people, its perfectly reasonable to experiment in the beginning.

    After all, your body and daily schedule are unique, so its not always the same method that can best fit that routine.

    For example, you can start slowly with a 12/12 day plan, as this is an effortless way to get started for most people.

    You stop eating a few hours before bedtime and postpone breakfast for a few hours after waking up.

    If that works well, extend the fasting window the next day and repeat the process until you arrive at a daily schedule that works for you.

    Since you have to subtract 8 hours of sleep, 12 to 16 hours is not long to wait for a meal. Accordingly, its easy to experiment with classic intermittent fasting, where you still eat every day.

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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.

    Fast For 12 Hours A Day

    THE BEST WAY TO SPEED UP WEIGHT LOSS WITH INTERMITTENT FASTING | Burn Fat FASTER ! | Rosa Charice

    The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.

    According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

    This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.

    The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.

    For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

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