Weight Loss

How Intermittent Fasting is Effective Way to Lose Weight

August 12, 2021

Intermittent fasting is effective for weight loss and promotes overall health. Here we share different intermittent fasting methods. Find the best method that suits you.

Overview

Unlike fasting for religion, intermittent fasting is used for the repeated time cycle of fasting and eating. Intermittent fasting is catching more attention in a few years. New trends and terms have been introduced to lose weight and achieve a healthy lifestyle. Intermittent fasting is the latest trend due to effective weight loss in a short time.

Intermittent fasting is not a diet plan that does not restrict certain types of foods. But it reduces weight through less calorie intake. And allows the food intake for a short window of time. Intermittent fasting gained popularity in a short time due to the following reasons:

It simplifies people's lives.
It is an effective way to lose weight.
It improves overall health.
It slows the process of aging.

Intermittent fasting may help to lose weight, but it is not suitable for everyone. Intermittent fasting may increase the risk of diabetes and cardiovascular disease by lowering cholesterol and sugar levels. Also, people may initially have difficulty eating for a limited time.

But, before starting intermittent fasting, you should know about your personal goal. You have to mark up milestones of your achievements and choose the best intermittent fasting method for effective weight loss.

Intermittent Fasting Methods

There are several potential ways to lose weight by intermittent fasting. The popular intermittent fasting methods are:

The 16/8 method
The 5:2 diet
The Warrior diet
Eat Stop Eat
Alternate-day fasting (ADF)

The selection of methods depends on personal preferences and ease of adaptation. To choose the best intermittent fasting, you must know every method's pros and cons.

1. The 16/8 Method

The 16/8 method is the most popular method of intermittent fasting used for weight loss. This method is also called the Leangains protocol. It involves skipping breakfast and restricting your eating period to 8 hours. The 16/8 method is based on a time-restricted feeding (TRF) model. This intermittent fasting plan consists of fasting for 16 hours and consuming food for only 8 hours. During 16 hours of fasting, consuming high-calorie beverages has been prohibited. This can lead to weight loss.

How to start it?

16/8 intermittent fasting is easy to adopt, safe, and feasible. Start the 16/8 intermittent fasting, select an 8-hour window, and restrict your food intake at that time. You can skip only breakfast and have a balanced lunch and dinner. In this way, you do fasting overnight only. Many prefer this schedule to eat between noon and 8 p.m. with few snacks throughout the day. Another schedule is to eat between 9 a.m. and 5 p.m. It provides plenty of time for eating, begins with a healthy breakfast, and ends with early dinner or snacks before fasting. This can reduce calorie intake, which helps in weight loss.

What to eat?

The selection of low-calorie food enhances weight loss. Try to eat a balanced diet composed of vegetables, fruits, whole grains, nuts, proteins, fiber, and healthy fats. Eating too many snacks or junk food in your 8-hour eating window may affect weight loss. You may fail to get the expected results. Drinking low-calorie beverages like water, sweetened tea, and coffee helps in effective weight reduction. Also, reduce your appetite and keeps you hydrated.

Benefits of 16/8 Intermittent Fasting

The 16/8 intermittent fasting is convenient and saves the money and time you spend in the grocery and cooking meals daily. It is flexible, and its result sustains for a long time. The 16/8 intermittent fasting exhibits several health benefits, including:

Increase weight loss: Restricting the calorie intake to a few hours can promote weight loss and boost metabolism. The increased rate of metabolism aid in weight loss.
Improved blood sugar control: Intermittent fasting reduces fasting insulin levels by up to 31%. It decreases blood sugar levels by 3-6%, potentially reducing the risk of diabetes
Enhanced longevity: In animal studies, intermittent fasting may extend the life span. There is no evidence shown in humans, and more research is required.

Side Effects

Intermittent fasting is simple, flexible, and easy to stick with it. But it also has some side effects, making it challenging for some. Some of the side effects and risks are:

You may feel hunger, weakness, and fatigue at the beginning of the 16/8 intermittent fasting.
Excessive hunger may produce during the 8-hour eating window, resulting in overeating or unhealthy snacking.
Heartburn or reflux due to overeating.
Animal studies show infertility in women.

Anyone who experiences any adverse effects of intermittent fasting must concern with the doctor.

Restriction

Intermittent fasting has restricted for various health conditions and is not suitable for the individuals:

Who are pregnant, breastfeeding, or trying to conceive.
Having a history of depression.
An underlying health condition like diabetes or low blood pressure.
A history of eating disorders.
A history of mental disorders.

2. The 5:2 methods

The 5:2 method includes 5 days of regular eating and 2 days of fasting. It is a popular intermittent diet and is known as a fast diet. It is like a person eating 2000 calories per day for 5 days reduced to 500-600 for those 2 days. It is unlike any other traditional and conventional diet. Many people find it easy to follow and stick with it.

The 5:2 method has misunderstood with intermittent fasting. It is entirely different from intermittent fasting, which includes a person who does fast for a specific time. In the 5:2 method, a person reduces calorie intake by up to 25%. Many people reduce calorie intake on Monday and Thursday. They have a whole week to complete the nutrition with a healthy diet. Eating normally does not mean eating junk and sugar foods during those 5 days. It will reduce the efficacy of the 5:2 method for weight loss. The 5:2 method is flexible and easy to adopt unless you eat a balanced healthy diet throughout the week.

How to start it?

To start the 5:2 method for weight loss, choose 2-days for less calorie consumption in a week. These days should be at the start and in mid of the week like, Monday and Thursday. You feel fullness for a whole, and you won't miss food much on those restricted-calorie days. The selection of a balanced diet is vital to weight loss on regular and restricted calorie days. Consuming junk food and sugary products on a regular-calorie intake day is not helpful as it affects weight loss. Even if you reduce half-calorie intake on restricted-calorie days.

How to eat on regular days?

Eat a healthy balanced diet with lots of nutrients, and don't take it as a cheat day. Avoid packaged, factory processed food, and do not excessed your calorie intake even on your regular days. The regular days do not allow you to binge to overcome the fear of those fasting or restricting-calories days. Do not take the stress and behave as any other normal day keeps yourself busy at work.

How to eat on the fasting day?

There is no hard and fast rule for eating on the fasting day. The reason is that every person may vary in response to fasting. The meal plan is different from person to person. Some people need breakfast immediately after they woke up. Some feel more hungry after having breakfast. They delayed their breakfast as long as they could. It is up to an individual to skip or reduce calorie intake to a quarter of daily consumption. The possible eating pattern is:

Eating three small meals as early breakfast, afternoon lunch, and late dinner
Eating two meals as early lunch and dinner
Eating a small breakfast and late lunch, skipping the dinner
Eating a single meal at dinner or breakfast

The main focus is to cut off calories at the lower limit. The consumption of calories on fasting days is 500 for women and 600 for men.

Foods to Include

Consume food that provides a feeling of fullness quicker and keeps you more satisfied all day. Foods rich in nutrients like protein and fiber can serve this purpose. Your diet must include the following foods.

Vegetables: Vegetables that are naturally low-calorie and high in fiber are excellent options for fasting days. It controls the calorie intake to the limit and provides satiety. You can enjoy vegetables, such as. Dark leafy green vegetables are used in salads in bulk without adding extra calories to meals, Zucchini and carrots are healthy as low-calorie snacks and a meal made with low-calorie sauce and whole-grain pasta.

Protein: This nutrient produces fullness even in low quantities. Also, it promotes weight loss in many ways. Lean form( meat without fat) of protein consumed during fasting days like, Whitefish, Lean Animal Cuts, Eggs, Beans, Peas, Lentils, and Tofu. Eat them boiled, grilled, or roast, and avoid extra fat added in frying them.

Berries: Berries are the natural resource of sugar and are rich in fiber. Blueberries and blackberries may fulfill the sweet craving without adding calories. Fiber will keep you feeling full and reduce your appetite, which helps in weight loss. And a cup of berries can make a small meal to reduce your hunger and provide a feeling of fullness.

Soup: The low-calorie vegetables and water with spices make a perfect meal for fasting days. Soups are the perfect food to lose weight. Adding soups to your diet can keep you full and helps to reduce the calorie intake.

Water: It is good to hydrate yourself on fasting days. It helps to reduce calorie intake and suppresses the appetite.

Tea or Coffee Consuming unsweetened tea or coffee during fasting days reduces appetite and improves digestion.

Foods to Avoid

Limit your calorie intake and avoid the consumption of additional calories. Add dense-nutrition food low in calories and high in nutrients to your diet. Avoid the following categories of food:

Processed food includes refined and high in calories.
Refined carbs like bread, pasta, and white rice.
Excess fat such as cooking oil, animal fats, and cheese.

Benefits of the 5:2 methods

The 5:2 method has several health benefits. Some of them are:

Weight Loss: The 5:2 method is effective for weight loss if a person strictly follows the diet. It sure cuts down belly fat. Several studies proceed for the effect of the 5:2 method on weight reduction. The result shows the impressive effects of reducing calorie intake on weight loss.

Type-2 Diabetes: The 5:2 method is effective for weight loss if a person strictly follows the diet. It sure cuts down belly fat. Several studies proceed for the effect of the 5:2 method on weight reduction. The result shows the impressive effects of reducing calorie intake on weight loss.

Side Effects

In this method, the intake of calories is lesser than they burn. The nutritionists called this a calorie deficit. It slows the body's metabolism, reduces fertility, and causes weaker bones. The other side effects are:

Difficulty in sleeping
Bad Breath
Anxiety
Constipation
Weakness
Irritability
Daytime Sleepiness
Dehydration

Stop the plan and consult your doctor if signs show during the 5:2 method.

Restriction

The 5:2 method has specific restrictions for people:

Have low blood sugar levels.
Who feel dizzy or fatigue.
Pregnant or breastfeeding women.
Children and teenagers.
Having diabetes.

3. The Warrior Diet

The warrior diet is associated with the eating patterns of warriors in ancient times. The warrior diet is based on eating less during the daytime and then feasting at night. It was created in 2001 by Ori Hofmekler, a former member of the Israeli Forces. In this diet, a person consumes small portions of food for 20 hours and a bigger portion for four hours. This diet helps the warriors to improve their survival instincts.

How to start it?

Hofmekeler suggests that the warrior diet contains a three-week, three-phase plan to improve the body's ability to utilize the body fat for energy.

Phase 1 (week one): Also termed detox, consists of two types of eating windows for 20 hours and 4 hours. For 20 hours, drink vegetable juice, broth, water, tea, and coffee. You can eat hard-boiled eggs, yogurt, cottage cheese, raw fruits, and vegetables. For 4 hours, you can eat salads followed by one large or multiple complete meals prepared from vegetables, whole grains, plant beans, and cheese.

Phase 2 (week two): In this phase, high fat has consumed in a 4-hour eating window. The lean animal protein is cooked with vegetable oil and ends the meal with a handful of nuts. Likewise, undereat in 20 hours, as described in the previous phase.

Phase 3( week three): This phase contains periodic high fat, protein, and carbs consumption cycles. High in carbs for 1-2 days. High in protein and Low in carbs for 1-2 days. High in carbs for 1-2 days.

Benefits of the Warrior Diet

The warrior diet is an unconventional method of intermittent fasting that produces several benefits.

It may help in weight loss.
Fasting may improve brain health.
It may decrease inflammation.
Fasting may improve blood sugar and cholesterol levels.

Side Effects

It may be difficult for some people to stick with it.
It may cause an eating disorder.
It may cause fatigue, dizziness, fainting, and lightheadedness.
It may cause insomnia, irritability, and anxiety.
It may cause constipation.
It may cause hormonal imbalance and hypoglycemia.

Restriction

The warrior diet is restricted for:

Pregnant and breastfeeding women.
People with a disease like diabetes, heart failure, or cancer.
Underweight people.
Extreme athletes.
People with eating disorders history.

4. Eat, Stop, Eat

It is the unconventional weight-loss method produced by Brad Pilon, author of the book Eat Stop Eat. This type of intermittent fasting includes one or two non-consecutive days per week of fasting for 24 hours. The plan contains the remaining days of the week as regular eating. It advises eating a healthy balanced and avoiding overeating. The theory behind weekly-24 hours fasting is two calorie intake cuts that lead to weight loss. It is simple and easy to adopt, but it takes a lot of self-confidence and self-esteem to abstain from food for the next 24 hours. Fasting for 24- hours can cause changes in the metabolism and enhances the fat-burn process.

How to start?

Select one or two non-consecutive days for fasting. Eat a healthy, nutritious meal during the whole week to avoid mishaps on the fasting day. During 24-hour fasting, you should consume only low-calorie beverages. After 24 hours, you can return to the food until the next fast. Some food groups are preferred to eat before fasting for 24 hours.

Foods rich in protein such as nuts, butter, and beans.
Dairy products low in fats like low-fat yogurt.
Fruits and vegetables.
Whole-grains.

Foods high in fiber and protein keep you full for a longer time. Fruits and vegetables with high water content keep you hydrated during fasting. In the first eight hours of fasting, the body digests the food consumed before fasting. The body starts to consume energy from the blood glucose stores. After eight hours of fasting, the body metabolizes the deposited fat stored in the body. It uses them to convert them into energy. If fasting lasts more than 24 hours, the body utilizes the stored protein for normal bodily functions.

Benefits of Eat, Stop, Eat

A few studies on this intermittent fasting method show the following results.

Weight reduction: The studies suggest that the eat-stop-eat method can help in effective weight loss. The consumption of stored fat for energy during fasting may reduce body fat, which positively affects the weight loss process.

Manages blood sugar and cholesterol levels: The intermittent fast produces potent effects on blood sugar and cholesterol level. It helps to enhance the metabolism, which fasts the weight-reducing process.

Reduce the risk of coronary artery disease: Intermittent fasting reduces fat and increases the uptake of cholesterol to produce energy. It reduces the chance of building up a plaque of LDL cholesterol in the blood arteries.

Other benefits: This method also exhibits some other health benefits like:

Reduces inflammation
Reduce the risk of various cancer
Reduce the risk of Alzheimer's and Parkinson's disease

Side effects

Frequent episodes of 24-hour fasting may produce side effects and potential risk for chronic disease:

May have an eating disorder.
May have type-1 diabetes.
May have a risk of heart arrhythmias.
May have hypoglycemia.
May have headaches and irritability.

Restriction

The Eat, Stop, Eat method is not feasible for the people:

Pregnant or breastfeeding women.
Children or teenager.
Recovering from surgery.

5. Alternate-Day Fasting (ADF)

Alternate-day fasting is an intermittent fasting plan associated with fasting on one day and eating on the next day. It is easy and flexible; you can eat whatever you want on non-fasting days. The alternate-day fasting plan helps to lose weight effectively. This diet plan does not require calorie intake restrictions. Low-calorie beverages like water, unsweetened tea, and coffee are allowed on fasting days.