Science Of Intermittent Fasting For Weight Loss
To understand the science of intermittent fasting, we need to look into the basics of nutrition.
And it is quite straight-forward: the food we eat gets broken down to molecules and ends up in our blood, which feeds the cells in our bodies.
Part of those molecules are net carbohydrates and our body turns them into sugar so our cells could use it for energy.
To be able to use sugar for the energy we need insulin, which is produced in our pancreas and spikes each time we throw in some food with carbohydrates.
Any excess sugars that we dont utilize get stored in the form of fat with the idea that we will use that fat for energy later, once we have no sugar left.
The best way to NOT end up having huge fat reserves is to spend the same amount of energy you get from food.
However, life is not perfect and many of us have lifestyles that limit our chances to move throughout the day. In fact, office workers tend to spend 75% of their waking hours sitting.
So, what can we do to lose or not gain weight?
One way to do it is to focus on increasing your energy expenditure through increased physical activity or in laymans terms exercising and doing sports. But you knew this one already, didnt you?
Another way though is to focus on consuming less food than you need for the energy that day and as a result, creating a caloric deficit.
And thats where intermittent fasting comes in.
Don’t Be Discouraged To Switch To A Different Fasting Protocol
“The most important advice is to find the method that works for you and stay on course, but don’t be afraid to switch to a different protocol if you find your original choice doesn’t fit your lifestyle,” Dr. Petre suggested.
The benefits are worth the effort and with a little trial and error, results are sure to follow, she said.
Intermittent Fasting The Best For Weight Loss
Ive been a personal trainer and nutrition coach since the mid-2000s and intermittent fasting is without a doubt the most effective diet for weight loss and slowing aging . Its also very simple to follow since youll just be restricting the times youre allowed to eat.
With intermittent fasting your body doesnt have any calories coming in. This allows your body to feed off your fat stores as an energy source . Since youre restricting your feeding hours youll instantly be cutting down on how many calories youre eating . Lowering your caloric intake does play a significant role in how much weight youre able to lose .
Finally, your body will release fat-burning hormones such as human growth hormone . This helps to preserve lean muscle mass which is needed to get a toned and slim physique . But dont worry about getting big bulky muscle mass from fasting.
But a lot of the weight youll lose with intermittent fasting depends on how much you have to lose in the first place. If you only have 10 pounds or so to lose then the results will be lesser if only doing it for a short time. But if you have more than 30 pounds to lose then your results will be much more.
You can expect to lose the most weight in the beginning few months and then itll start to slow down from there. And if youre trying to break through a weight-loss plateau then fasting for longer hours can get you there too .
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With An : 6 Intermittent Fasting Diet How Many Calories Can You Eat To Lose Weight
Any weight loss is a result of a calorie deficit, so if you want to slim down, you need to burn more calories than you consume . Since 1 pound of fat equals 3500 calories, all you need to do to safely lose weight is to reduce your daily energy intake by 500-1000 calories . The number of calories each person should consume depends on various factors, including age, sex, weight, body composition, and others. You can calculate how many calories you personally require daily using this calories burned calculator.
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How Does It Work
There are several effective approaches, but it all comes down to personal preference. If you want to give intermittent fasting a try, be prepared to figure out what works best for you, says Taylor. It might take some trial and error first.
Some people find it easy to fast for 16 hours and confine meals to just eight hours of the day, such as 9 a.m. to 5 p.m., while others have a hard time and need to shorten their fasting window, explains Taylor.
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You Are Eating The Wrong Type Of Food
Many other diets come with a list of foods that you can and cannot eat. However, that is not how intermittent fasting works.
Intermittent fasting lets you eat anything you would like within a specific eating window.
Because intermittent fasting does not restrict your diet, it is easy to slip right into unhealthy feeding habits. Binging on unhealthy processed foods even if it is only in your eating window could be responsible for your slow results.
Stuffing too many calories during your eating periods is also counterproductive.
During your intermittent fast, consider changing your meal plan. Toss out the unhealthy processed food and switch to healthier options. Think of foods like whole grains that are rich in dietary fiber.
Furthermore, sugary foods could send your blood sugar levels through the roof and contribute to reduced insulin sensitivity.
Staying away from sugary foods protects you from sugar highs and the sugar crash that results after. It also helps keep your blood sugar within the normal range.
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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Take 3 Spoons Of Caprylic Acid 3 Times Per Day During Fasting
This is more of a hack than a requirement. Caprylic acid is a medium chain fatty acid that has various health benefits. Its a unique fat, in the sense that the brain cells can use it as energy .
Caprylic acid can also be easily converted into ketones by the body, so when you take caprylic acid during fasting, you can get into ketosis faster and increase ketone levels.
Another benefit is that caprylic acid contains some calories , so your body still has a little bit of energy. That way, you reduce the stress of too much fasting on the body, and reduce the muscle breakdown and muscle aches and cramps.
What Is Intermittent Fasting
Many diets focus on what to eat, but intermittent fasting is all about when you eat.
With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.
Johns Hopkins neuroscientist , has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.
Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: There were no computers, and TV shows turned off at 11 p.m. people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.
Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. Were sitting and snacking all day and most of the night.
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Pitfalls Of Excessive Fasting
Langhana therapies are supposed to be done under the supervision of an ayurvedic doctor. Inappropriate or excessive fasting can result in:
- Parva bheda: cracked skin, crackling sound in small joints
- Kshut pranasa: loss of appetite
- Aruchi: anorexia
- Angamarda: body ache, malaise
- Sambhrama: dizziness, memory loss, bloating
- Tamo hrudi: lowered functioning of the heart, loss of the power of digestion as well as body strength, and emaciation
- Weakness of the ears and eyes
It is important to maintain a healthy weight because obesity is known to cause complications such as high blood pressure, sleep disorders, atherosclerosis, diabetes, heart disease, high blood cholesterol, and certain cancers..National Institutes of Health.}} Fasting has traditionally been used in ayurveda for weight loss to treat obesity.
Fasting Tracker: Best Fasting App For Night Fast
The fasting tracker has a simple user interface that gives you the liberty to create your fasting plans. It also has a weight-loss tracking feature and presents visuals to understand your progress. Fasting Tracker is the best fasting app free for night fast. You can swap among various diets: skip a meal or fast for longer, fast within a day, follow eat-stop-eat, 36-hour fasting, 48-hour fasting, and others.
- Manage history: add, edit, and delete
- Weight loss progress charts
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Intermittent Fasting Promises Better Health And Longer Life But Does It Work
The obesity epidemic has spawned a cottage industry of weight-loss schemes. Currently in vogue is intermittent fasting, which involves alternating intervals of extreme calorie reduction with periods of normal eating. Proponents of an intermittent fasting regimen claim that it helps shed pounds faster than traditional diets, as well as reduce inflammation and other heart disease risks.
How Long Should I Stay On A Fasting Diet
Intermittent fasting is recommended for people who have more than 20 pounds to lose or want to maintain their weight. If you only have 15 lbs. or less, it is recommended that you go with another method of fat loss such as low-carb diets or CICO until you reach your ideal weight.
As soon as you reach your ideal weight, you can start doing intermittent fasts to keep the new pounds off and improve your overall health.
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How To Lose Weight By Fasting
Heres how to lose weight by fasting, including tips for seeing safe success and some of the most popular fasting methods
If youre unsure how to lose weight by fasting, our science-backed guide will cover some of the most popular fasting methods and outline some good practices for fasting weight loss. As science continues to hunt for the fastest, simplest, and safest way to lose weight, one method that has gathered increased popularity in recent years is fasting.
It is important to note that if you have any medical conditions that you think may affect your fasting, you should consult a medical professional or nutritionist before you start a fasting diet.
A balanced approach to weight loss that incorporates both exercise and diet is key too. This means making sure you’re eating healthily when you’re not fasting and engaging in workouts you enjoy. To find the right exercise for you, see our tried and tested guide to the best exercise machines to lose weight and our handy how-to guide for the best exercises for weight loss.
Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
Another analysis, by obesity and nutrition researcher David Allison, found there wasnt scientific data to definitively support a link between eating breakfast and weight loss, or skipping breakfast and weight gain.
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Fasting For A Week: Detailed Plan
Intermittent fasting refers to an interval that is comfortable for you. Many people find it easier and more habitual to skip breakfast but difficult to refuse dinner after a hard day. Below is an example of an intermittent fastingmenu for weight loss. There is no breakfast in this example, but you can easily pick snacks by adding cheese, eggs, or porridge to your taste.
- Lunch: chicken with brown rice
- Snack: granola, yogurt, 2 dark chocolate pieces
- Dinner: baked turkey with vegetables
- Lunch: vegetable salad with chicken and mushrooms
- Snack: fruit, yogurt, a handful of nuts
- Dinner: fish baked with vegetables
- Lunch: whole grain pasta with beef stew
- Snack: yogurt, granola and berries
- Dinner: grilled seafood and fresh vegetables
Days After Your Last Meal
Ketosis is strongly activated. The ketones exert various beneficial effects, especially for the brain. Other regulatory mechanisms are in full swing, like autophagy, increased insulin sensitivity, and improved stem cell maintenance. Stem cells are repaired and get extra maintenance . Levels of ghrelin, the hunger hormone, decline around day 3, so people start to experience much less hunger. IGF-1, a hormone that speeds up aging, now starts to significantly decline. Insulin levels are greatly reduced. The levels of the beta-hydroxybutyrate ketone are around 1.5-3 mM.
As you can see, various very healthy and beneficial effects only spring into action after fasting for a minimum of 2-3 days, and ideally 3 days.
After 3 days, ketosis really gets going, IGF-1 and insulin start to get really low, and stem cells start to maintain and protect themselves.
That is why we at NOVOS are proponents of doing a 3-day-fast every month or every new season, assuming your healthcare professionals agree that you are in a healthy place to do so.
Fasting is a great method to reduce the risk of various diseases, and to slow down aging and live longer.
However, fasting can also entail risks and can even be dangerous. In many cases, fasting can be done wrong, so its important to take careful steps to mitigate any risks.
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Can You Do Intermittent Fasting While Working Out
You can still work out on fast days, but stick to low-intensity work and try to get it in toward the start of your fast window rather than the end when your carb stores are totally depleted, Tinsley advises.
Also: Save your fast-day meal till after the workout, Varady adds. In our studies, people got really hungry after they exercised, so a lot would cheat if theyd already eaten their 500 calories for the day, she explains.
Save high-intensity interval training and heavy weight training for feed days/during your feed window, if you can, when you have the calories for fuel and nutrients for recovery. But if your training schedule calls for a grueling workout on a fast day that cant be moved, add the calories burned to your count for the day so you dont burn through muscle. At 200 or 300 calories, you dont need to compensate, but if you burn 500 or more on a fast day, instead of just 500 maintenance calories with 50g of protein, eat 1,000 calories with 80g or more of protein, Varady advises.
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Pros Of Intermittent Fasting
Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.
Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.
If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.
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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.