This is what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to help lose weight, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting may offer similar or even slightly better weight loss benefits compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to follow than other weight loss plans.
While other diets focus on what foods to eat and how much, intermittent fasting focuses on when to eat. It involves not eating during specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour period (such as 10 a.m. to 6 p.m.) and fast for the next 16 hours (6 p.m. to 10 a.m. the next day). During fasting hours, you can drink plain watertea or coffee, and it is important to maintain healthy eating habits during the feeding period.
Short-term studies show that people often find it easier to follow intermittent fasting compared to low-carb diets. The 16/8 schedule may be easier to follow since you will be sleeping for about half of the fasting period. This means you simply skip late-night snacks and delay or skip breakfast.
So how does intermittent fasting help you lose weight? Going long periods without eating can put the body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when the body runs out of glucose (its main source of energy) and begins to use stored fat instead. For some people, fasting for sixteen hours is enough time to start producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar levels, high blood pressure, and high cholesterol levels. Some research even suggests that it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, current evidence supporting these benefits is still limited and long-term effects are unknown. Most studies have focused on smaller populations and only looked at effects for a few weeks to a year.
Is intermittent fasting worth trying for weight loss? There don't seem to be many drawbacks and it can help you control your eating habits. For example, you could reduce your overall calorie intake, especially if you're prone to late-night snacking.
It's important to check with your doctor before starting intermittent fasting, especially if you have diabetes, take blood pressure medication, or are prone to dizziness when standing up quickly. Prolonged fasting could cause low blood sugar, which can be risky.
It is suggested to start with a 16/8 schedule, but it is advisable to go little by little. Start with a 12/12 schedule, where you eat for 12 hours and fast for 12 hours. Follow this for a few days to adjust, then gradually increase to a 14/10 schedule. When you feel ready, switch to 16/8.
Intermittent fasting is not a quick fix for weight loss, so don't expect immediate results. It usually takes time for the practice to result in weight loss, and many people lose between half a pound and one pound per week. Slow and steady weight loss is usually more effective and sustainable over time. While intermittent fasting can help boost weight loss, it is essential to combine it with a healthy eating strategy. The benefits of fasting won't last if you don't focus on nutritious foods, portion control, and minimizing snacks and processed foods.
Lastly, keep in mind that intermittent fasting requires discipline. You must commit to it to experience long-term benefits. It's okay to deviate from the plan for a day or two; just get back on track and continue. Over time, intermittent fasting can become a regular part of your daily routine.
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