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.
Break Your Fast Slowly And Steadily
After spending several hours food-free, you might feel like a human vacuum ready to suck up whatever’s on your plate. But chowing down in minutes is actually no bueno for your body or your waistline, according to research. Instead, you want to chew well and eat slowly to allow your digestive system to fully process the food, Savage explains. This will also help you have a better idea of your fullness so that you steer clear of overeating.
What Are The Benefits Of Intermittent Fasting
Weight loss isnât the only benefit of IF. Fasting is a practice that dates back to ancient times, and in some cultures is still practiced regularly.
Health benefits are a pleasant side effect of IF, and many of those perks can affect womenâs health specifically.
Musculoskeletal health. This includes conditions like osteoporosis, arthritis, and lower back pain. Fasting has been shown to promote hormone secretion from the thyroid. This can promote bone health and help prevent bone fractures.
Metabolic health. Some women go through menopause in their 50s. Menopause can cause changes in your body that increase belly fat, insulin, and glucose. Fasting can help you decrease your blood pressure, cholesterol, and belly fat, which can improve insulin sensitivity. Fasting can also keep your metabolism on track as you age. â
Mental health. Fasting has been shown to promote mental health. It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to improve self-esteem and reduce stress.
Other proven benefits of IF include:
- Improved memory
Will I Lose Muscle Mass With Intermittent Fasting
A common misperception about fasting is that the body quickly starts to break down muscle during periods without food. This would actually be pretty dumb on the part of our bodies to tear down valuable muscles and other proteins when another source of energy, fat, is so plentiful. In reality, we see very little muscle loss during fasts of short duration. In fact, those who lose weight with intermittent fasting lose less muscle mass compared to those who lose weight with continuous calorie restriction.
But What If I Get Hangry
Hunger is normal during a fast, especially when you first start fasting. However, if you keep a set fasting schedule daily, youll probably find that you begin to not even feel hungry until near the end of your typical fasting window. You might also begin to relate to your hunger differently, recognizing true hunger from cravings.
But dont worry even on fasting days you get to eat some calories! Clinical trials of intermittent fasting typically involve having people eat up to 500 calories on fasting days of 24 hours. There are still scientifically validated benefits of having regular 500-calorie fasting days.
If you ever feel very hungry, hangry, irritable or light-headed during a fast, try the following:
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Level Of Effort: Hard
Limitations: Itâs not easy to skip most of your calories a few days a week and rely mostly on water, coffee, and tea to keep you feeling full. Youâll need a balanced meal plan to eat in moderation on your so-called “feast” days, despite their name. You can indulge in a treat occasionally, but that’s about it if you want to see results.
Cooking and shopping: You can continue your regular cooking and shopping, as long as you stick to mostly healthy foods.
Packaged food and meals? No.
In-person meetings: No.
Exercise: How much you exercise is up to you. But obviously, youâre not going to have a lot of energy for that on your fasting days. The creators of the Every Other Day diet studied people doing cardiovascular exercise while on the alternate-day fasting plan and found that they were able to maintain muscle mass while fasting.
Eat Plenty Of Protein
Protein is an essential nutrient your body needs to survive and thrive.14 In addition, boosting your protein intake may help speed up your weight loss.
For starters, protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied.15
In addition, protein has a higher thermic effect than fat and carbohydrates. This means your body burns slightly more calories digesting protein compared to the two other macronutrients.16
Eating plenty of protein can also help you retain your all-important lean mass and prevent your metabolism from slowing down as you lose weight.17
Indeed, several systematic reviews of randomized controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.18
We recommend consuming 1.2 to 2.0 grams of protein per kilogram of reference weight or ideal body weight per day. For example, a woman who currently weighs 170 pounds but whose ideal body weight is 130 pounds would aim to eat 69 to 118 grams of protein per day.19
Check out our list of top 10 high protein foods which includes vegetarian options to see how much protein your favorite foods provide.
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What To Eat With Fasting
Ive found most people who have trouble with their weight do better eating a lower amount of carbs. Im not saying you have to cut them out completely but you should focus on lowering them to boost weight loss. People who are naturally athletic and have more trouble putting on weight do better with lower fats and higher carbs and protein.
You should calculate your BMR to give you a ballpark picture of how many calories your body burns in a day. Then you should keep your calories under that number. You dont have to count your calories for the rest of your life but you should do so for at least for a little while so you can figure out what you should be eating in a day.
Focus on eating real whole foods. Higher protein diets have also been found to be beneficial for weight loss. Avoid starchy, sugary, and carb-rich foods especially those from refined grains and flour. Lastly, make sure youre avoiding bad vegetable oils that could also promote weight gain.
Should you exercise during fasting?
When it comes to exercise youll drop more poundage by working out along with your fasting . I prefer to do cardio in the mornings when Im fasting for an extra fat burn . Then doing a strength training workout later in the day can help to tone up and burn stubborn fat from your body.
Can you lose a pound a day fasting?
Will you lose weight if you fast for 24 hours?
The Last Word
The Benefits Of Intermittent Fasting
Fat loss is great, but it isn’t the only benefit of fasting.
1. Intermittent fasting makes your day simpler.
I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.
Theres just one problem: who wants to starve themselves in the name of living longer?
I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.
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How To Lose Weight By Fasting: What You Need To Know
Fasting is a practice that has been around for thousands of years and is defined as the abstinence from food for a set period of time. Whilst there is a whole range of fasting methods, the best-known and most researched method for weight loss is intermittent fasting, which is an eating pattern that involves cycling between periods of non-eating and eating.
One of the reasons that intermittent fasting has been shown to work for weight loss is because of the overall reduction in calorie consumption that results from extended fasting periods.
Studies have shown intermittent fasting can yield impressive weight loss results. In a review study published in the journal Translational Research , researchers found that intermittent fasting was able to result in a 1.65 pound per week rate of weight loss, whilst another recent meta study , reviewing 27 intermittent fasting programs, found participants had a weight loss of 0.8% to 13.0% baseline weight without any serious side effects. They also found that where participants followed the intermittent fasting for longer than 4 weeks, waist circumference decreased by 1.1 inches/3 cm to 3.1 inches/8 cm.
Cut Way Back On Carbs
Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods. Going low carb can significantly speed up weight loss, for several reasons.
First, according to high-quality research, very-low-carb diets also known as keto diets reduce hunger.8This allows you to eat less and lose weight quickly without deliberately restricting calories and without feeling hungry or deprived.9
Several studies have shown that low-carb eating is more effective than other diets for losing fat quickly.10
This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat.11
Finally, some research suggests that continuing to eat low carb to maintain your new weight may help keep your metabolic rate up, increasing the likelihood that youll keep the weight off.12
How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs per day may produce the fastest results.13
But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that arent on it.
Note: Be sure to read our tips to avoid or minimize symptoms of the keto flubefore going low carb.
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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.
Intermittent Fasting For Women Over : 7 Tips For Success
Intermittent Fasting for Women Over 50: 7 Tips for Success
Posted 5 months ago
People of all ages have been fasting since time immemorial. Our capacity to fast is fairly universal.
But that doesnt mean intermittent fasting affects everyone equally. Today, youll be learning about intermittent fasting for women over 50.
Most women over 50 are wrapping up a series of hormonal changes called menopause. Combined with the natural aging process, these changes can promote increased abdominal fat, osteoporosis, accelerated muscle loss, and other troubling issues.
Keep reading to learn intermittent fasting benefits, special considerations, and tips for women over 50.
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Can You Lose 10 Pounds In A Week
It depends. You have to understand, that you didnt gain 10 lbs in a week, so it probably means it wouldnt be healthy to lose this amount in a week as well. It also depends on how much you weigh right now.
If youre at 130 lbs, going to 120 lbs in a week is really too much and unhealthy. The more fat you have, the easier it is to lose it, so 10 lbs in a week is possible, but please consider if thats a healthy option.
If its for an event or a photoshoot, the wish is understandable, but you shouldnt be too hard on yourself and have a different perspective on losing weight in the long run.
How Do I Do Intermittent Fasting
There are several ways to approach intermittent fasting. My approach is to fast daily and consume food only during a narrow window of time from two to four hours. I built up to this gradually, starting with a larger window and progressively reducing is. At about the 18-hour mark of fasting is when the benefits described above kick into gear and rev up.
Here’s what I outline about my typicl daily approach to intermittent fasting in a previous column: I envision what I normally would have had for breakfast and lunch, plus snacks , and consume these after my first meal of the day at 6 p.m. I drink black coffee periodically throughout the day, which satisfies me comfortably until my dinner.
And, let me add, if I feel like cheating at night with a treat like a hot-fudge sundae, I dont hesitate.
In addition, my workouts are great, with no loss of energy, even though I am fasted for many hours prior to working out.
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Prolonged Fasting For 3
This involves going with no calories for 3-5 days. These types of fasts are usually done under medical supervision. All studies of prolonged fasting allow up to 500 calories during fasting days. These calories should come from low-protein, low-carb foods. This usually means vegetable juices and vegetable soup, averaging a total calorie intake of 200250 kcal and 2535 g of carbohydrates per day. Our CEO does quarterly 5-day modified fasts in which he eats 2 cups of mixed greens with olive oil and a handful of almonds for a total of 250 calories.
Do not attempt a multi-day fast with water only. All clinical trials of multi-day fasts involve at least minimal calorie and micronutrient intake.
Are There Any Long
There is a growing body of research that suggests intermittent fasting does have health benefits outside of weight loss. One study published in Cell Metabolism in 2018 linked intermittent fasting and lower insulin levels and blood pressure. Researchers followed a small group of obese men with prediabetessome were put on a 16:8 diet, while others ate over a period of 12 hours. Both groups didnt gain or lose weight. But after five weeks, the men in the 16:8 group had much lower insulin levels and better insulin sensitivity. They also significantly lowered their blood pressure and said they had decreased appetites. They werent as hungry as they were beforeeven though they were fasting.
It might seem counterintuitive, but appetite control is a big benefit of fasting. A recent study in the journal Obesityshowed that people who ate only during a six-hour window, compared to following a normal eating schedule, felt less hungry than the control group, even though both groups ate the same amount of calories. Intermittent fasting has also been linked to increased neuroplasticity, or the brain’s ability to form new synaptic connections and fight injury.
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