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Which Intermittent Fasting Is Best For Weight Loss

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Can I Do Intermittent Fasting Without Keto And Still Lose Weight

The BEST Intermittent Fasting Schedule For Weight Loss

People can lose weight successfully with intermittent fasting, even without keto.

For example, a recent study states that intermittent fasting burns problematic fat more effectively than a low-carb diet .

Nonetheless, youll get better results when combined with a low-carb diet like the ketogenic diet. If your carbohydrate stores are already empty, youll get into deep ketosis much faster, burning body fat more efficiently.

Which Type Of Intermittent Fasting Is Best For Weight Loss

The best intermittent fasting for weight loss is dependant on a couple of variables.

  • How much weight do you have to lose

  • How long have you got to lose this weight

  • How long have you been overweight

  • Answering these questions with great clarity can really help you move forward with your weight loss goals, and which type of fasting is going to best serve you.

    The most basic fasting regime is the 16/8 method. This is where you fast for 16 hours and have an 8-hour feasting window of opportunity. Whats needed here is to either skip breakfast or dinner. Most of the fasting window is when you sleep, making it a lot easier to sustain.

    If you want more of a high-level kind of fasting period that will get you there faster, increasing your fasting window is very important. I choose to fast for 20 hours at a time and find this method very successful. Its worked very well for me now with the restrictions in place, and not being able to train within a gym setting.

    The results have been maintaining my low insulin levels, muscle mass and not increasing body fat. When gyms begin to open up, I will most definitely go back to training and will have to increase my nutritional window. If you train for a specific goal, whether its to build muscle mass or for an event, you must gauge how many calories you will require to sustain the training, and also keep up with your fasting strategy.

    The Warrior Diet For Weight Loss

    Another option that has been extremely effective for me is the Warrior Diet. The Warrior Diet requires to fast for 20 hours each day. It makes it easy enough to create a calorie deficit without feeling too deprived. You learn to enjoy and savor your food during the 4-hour eating window. You will also notice your appetite decreases substantially after a few weeks. Read Why You Should Consider The Warrior Diet for Weight Loss.

    Recommended Reading: What Is The Most Effective Intermittent Fasting Schedule

    Frequently Asked Questions Concerns And Complaints

    Im a woman. Should I do anything differently?

    I havent worked with women on implementing an intermittent fasting schedule, so I cant speak from experience on this one.

    That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.

    Also, if youre a female, there is an allfemale page on Facebook that discusses intermittent fasting. Im sure you could find a ton of great answers and support there.

    I could never skip breakfast. How do you do it?

    I dont. Breakfast foods are my favorite, so I just eat them at 1pm each day.

    Also, if you eat a big dinner the night before, I think youll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesnt support it and neither do my personal experiences.

    I thought you were supposed to eat every 3 hours?

    Here’s why this was a popular idea for a brief period of time:

    Here’s the problem:

    Free Bonus:

    Who Shouldnt Try Intermittent Fasting

    The Best Intermittent Fasting Weight Loss Strategy

    Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone on multiple drugs , says Kumar. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path to a relapse.

    Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, says Kumar. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, says Shemek.

    RELATED: More Evidence Supports Intermittent Fasting for MS

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    Intermittent Fasting For Weight Loss: How To Get Best Results

    Intermittent Fasting | Weight Loss | Fast | Health Benefits | Women | Tips | Plateau | Keto | Exercise | Meal Plan | | FAQ | Studies

    Youve seen countless before and after photos and read success stories and wonder if intermittent fasting is that good for weight loss? Then youve come to the right place!

    Properly applied, intermittent fasting can bring about extraordinary weight loss success. Here you can find out exactly how it works and which health benefits you may unleash, based on current studies.

    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.

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    Tips For Intermittent Fasting For Healthy Weight Loss

    Are there ways to use intermittent fasting to make sure you lose weight in a healthy way?

    Yes! Here are our top tips:

  • Dont fast for more than 24 hours at a time without professional supervision, especially if you take blood sugar lowering medications.
  • Start with eating at least two meals per day, targeting a 14 to 18 hour fasting window.
  • Eat an adequate-protein or high-protein diet to help maintain lean muscle mass.
  • Add a snack on your fasting days if needed to meet your protein goals.
  • Add resistance training to your weekly exercise routine.
  • Eat until you feel satisfied you dont need to overeat during your eating window to make up for lost calories.
  • Break Your Meals Down


    While following Time Restricted Feeding, it is more sensible to break down meals into three or four small meals, instead of eating one massive meal, unless you’re following the alternate fasting method or the whole-day fast. Eating more often, will help your metabolism stay up and hence, may help you burn more fat.

    Intermittent Fasting for weight loss: It is more sensible to break down meals into three or four small meals.

    It is recommended to get a dietitian or a clinical nutritionist to draw up a healthy meal plan for you. Do not attempt any diet without consulting a qualified person first. Try and stick to the meal plan as much as possible, to ensure maximum results.

    Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

    Recommended Reading: What Can I Drink During Intermittent Fasting

    Most Effective Intermittent Fasting Methods For Weight Loss

    Eating healthy but still not seeing the results you desire?

    Wanting to shed body fat, gain muscle, and boost the overall health of your body?

    Many whove been conquering the basics of what to eat to best fuel their body for health and weight loss are finding that when they eat has just as much to offer when it comes to aiding their efforts!

    Intermittent fasting is taking the world by storm when it comes to a proven, effective method for both losing weight and welljust boosting your health in general.

    From setting aside a portion of each day to abstain from eating, to even setting aside a day or two each week for the same, intermittent fasting can boost metabolism, reduce inflammation, and even break down fat cells !

    But, intermittent fasting can mean a variety of things depending on the method you choose.

    • Which IF method is best for you?
    • Which method boasts the most benefits?
    • How can intermittent fasting help your health and your waistline?

    Before we delve into methods and how-tos, first, what is fasting?

    Fasting describes a period of time in which you abstain from food.

    This is best seen in why we call the first meal of the day breakfast.

    Breakfast gets its name from the fact that this is the meal where you break the period of fasting that youve engaged in while sleeping. Hmm, unless youre a sleep walker who frequents the fridge, I suppose.

    But, minus those rare few who engage in sleep-eat-walkingwell, you get the picture here.

    Whats the point you may ask?

    Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be

    Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, its very reasonable to choose a reduced calorie plant-based, Mediterranean-style diet. But research suggests that not all IF approaches are the same, and some IF diets are indeed effective and sustainable, especially when combined with a nutritious plant-based diet.

    We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

    Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day , or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.

    Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didnt lose a single pound.

    Read Also: What Foods To Eat During Intermittent Fasting

    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.

    How Much Weight Can You Lose On 1: 8 Diet


    To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.

    A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.

    However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.

    Also Check: What Do I Eat On Intermittent Fasting

    What Is Intermittent Fasting

    Intermittent fasting has become the most popular form of fasting worldwide due to its scientifically proven benefits.

    It involves eating within a certain period and fasting for the rest of the day.

    There are various forms of intermittent fasting, but the most popular is fasting within a time window of around 16 hours.

    Thereby, you eat only between noon and 8 PM. This way, your body can fast for 16 hours out of 24 hours with an 8-hour eating period in between.

    The fasting period ensures that your whole digestive tract rests for another 8 hours a day after 8 hours of sleep .

    To start classic 16/8 intermittent fasting, all you need to do is skip breakfast.

    Contrary to popular belief, breakfast is the most important meal of the day only for the food industry due to the energy boost from hormone release in the morning.

    However, those who have exceptional work schedules can just as easily skip dinner or lunch and be successful. This flexibility is one of the main advantages of intermittent fasting.

    Unlike other diet trends, intermittent fasting is all about less, not more. As soon as you skip a meal, youre already practicing it. Health can be that simple!

    In addition to 16/8 intermittent fasting, the following intermittent fasting protocols are widely used:

    Reduced Mtor Activity And Increased Autophagy

    18 hours of fasting in humans has been shown to increase mTOR as well as cellular markers of autophagy. Autophagy is a recycling mechanism for cellular components that our cells use to deal with stress and prevent untimely cell death. mTOR, or the mechanistic target of rapamycin, is an enzyme that is the master regulator of protein synthesis and cell growth. Lowering of mTOR activity has been associated with autophagy and extended lifespan and healthspan in animals.

    Recycle your body in 2021 with intermittent fasting!

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    Do Not Fear The Shaker

    In addition to fluid loss, a second significant aspect is responsible for physical complaints such as dizziness.

    An undersupply of salt is the primary trigger for this. Therefore, even in strict therapeutic fasting, natural salt is allowed in addition to water.

    Besides other electrolytes, sodium, in particular, is flushed out of the body while breaking down carbohydrate stores. Since salt has an unjustly unhealthy image, unfortunately, nutrition-conscious people often save with it.

    However, we now know that it is precisely those countries with the highest salt consumption that have the lowest rates of cardiovascular disease .

    Moreover, salt takes the bitter taste out of food and acts against cravings. Since it also has a negative feedback loop, unlike sugar, your body will tell you when youve had enough salt.

    While sugar consumption promotes insulin resistance and body fat storage, salt increases insulin sensitivity and aids weight loss .

    Finally, salt is the natural antagonist of sugar. If you want to do intermittent fasting without problems, salt your food as you like.

    Furthermore, if you have a headache during fasting, you can dissolve natural Himalayan salt in water or drink homemade sole water.

    How To Start Intermittent Fasting

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

    There is more than one way to start intermittent fasting, which is great because every BODY is different. The key is to experiment and listen to your body to see what works best for you. Here are some of the ways to get started:

    • 16:8: You eat all of your daily calories within a shortened period and fast the rest of the time.
    • 5:2: You eat normally five days a week. On the other two days, you fast by eating between 500 and 600 calories.
    • Alternate Day Fasting: You alternate a day of eating normally with a day eating 25 percent of your typical daily calories. A study found that obese adults following an alternate day intermittent fasting schedule lost up to 13 pounds over 8 weeks.

    If intermittent fasting causes fatigue or other negative symptoms, try fasting just once or twice a week, and build up from there. As with any diet or exercise plan, consult your healthcare provider to determine whats best for you.

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