Intermittent fasting is the key to a healthy weight loss journey, here’s how (2024)

FAQs

Intermittent fasting is the key to a healthy weight loss journey, here’s how? ›

Intermittent fasting (IF) refers to regular periods with no or very limited caloric intake. It commonly consists of a daily fast for 16 hours, a 24-hour fast on alternate days, or a fast 2 days per week on non-consecutive days. During fasting, caloric consumption often ranges from zero to 25% of caloric needs.

Also, note that the key to weight loss with intermittent fasting is not to overeat during your eating windows. Eating fewer calories than you expend remains the basis for losing weight. Shortening the eating window may make it difficult to get the vitamins and minerals you need.

Possible weight loss

Short-term fasting, such as intermittent fasting, may help some people lose weight. But growing evidence suggests that this may not be more effective than traditional calorie-restricted diets.

While both 12-hour and 16-hour fasting can promote fat burning, it's possible that a 16-hour fast may be more effective. This is because the longer fasting period may lead to a greater depletion of glycogen stores, which can trigger higher levels of fat burning.

How much weight can you lose in a month with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.

Boost in Mental Clarity and Physical Vigor

The fasting-induced metabolic shift to fat as a primary energy source is often accompanied by enhanced mental focus, alertness, and increased energy levels, contributing to improved productivity and overall well-being.

Intermittent fasting is safe for many people, but it's not for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.

Other side effects can include insomnia, irritability, headaches, and nausea. For many, IF also may not be sustainable for the long term. Some may find it challenging to fast while keeping up with family and social obligations.

Fast for 12 hours a day

According to some researchers, fasting for 10–16 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.

What foods won't break a fast? ›

The absolute most important rule is “Don't break your fast”.

Beware of foods labeled zero calories, as most will have trace amounts of calories that can break your fast if you eat enough. Drink lots of water, add a fiber source with your meals, or use a supplement to help manage hunger cravings.

Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.

Put simply, when people practice intermittent fasting without exercising, they are losing weight, but much of it often comes from the muscle in the lean mass. If they are exercising, then that shifts from a loss of muscle mass to a loss fat mass, so that's a large benefit.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods. Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging.

If you don't eat after dinner, then you could easily achieve a daily fast to help your body burn fat more efficiently. This type of fasting could work well for someone who tends to be a nighttime snacker. Another form of intermittent fasting is alternate day fasting.

If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.