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Intermittent Fasting Weight Loss Diet

Intermittent fasting weight loss diet has become very popular in the recent years because of the many benefits you receive including losing weight.

Intermittent Fasting Weight Loss Diet
Intermittent fasting weight loss diet Photo by health.harvard.edu

According to a new study, the intermittent fasting weight loss diet can boost your health.

“The state of the science on intermittent fasting has evolved to the point that it now can be considered as one approach, with exercise and healthy food, to improving and maintaining health as a lifestyle approach,” said senior author Mark Mattson, a neuroscientist with Johns Hopkins Medicine in Baltimore.

Add fasting into your diet plan

There are two ways that you can add intermittent fasting into your lifestyle:

First, there is time-restricted diets that allow you to have a small eating window, usually six to eight hours a day.

Next, there is the 5:2 intermittent fasting weight loss diet. This diet suggests you eat one normal sized meal on two days each week.

What happens when you fast?

When individuals are fasting, they are burning through the glucose stored in their liver slowly, according to Mattson. Glucose is basically sugar that is stored for energy.

“It takes 10 to 12 hours to use the liver’s energy stores,” Mattson said. “Then what happens is, fats are used for energy.”

This process is called “metabolic switching,” and the three-meals-a-day eating pattern favored by Americans doesn’t allow their bodies to run through their liver’s energy stores and make the switch to fat-burning, Mattson said. I used to eat three meals a day myself but now, I can eat only one meal per day on some days and be good.

Benefits of intermittent fasting weight loss

Research has shown that intermittent fasting can control blood sugar levels, reduce cholesterol and improve brain health.

Another reason people love this diet is because there are no restrictions on what you eat. You are only focusing on your timing between meals. This does not mean junk food or whatever you want either.

Intermittent fasting weight loss is historical

Fasting goes way back in history during the hunter-gatherer era because food was scarce and you never knew when the next meal will be coming. There was no choice but to eat your food wisely and sufficiently.

How to start time-restricted feeding?

People can begin by fasting one time per week, with one meal on that day. Then, they can increase it to two days per week the next month.

I can honestly say that it will be uncomfortable at first like any other major change, but after a few weeks, your body will adjust to it.

Also, it can take a few weeks for you to start seeing any weight loss or health benefits so don’t expect instant results. It took me about two weeks to notice any results when I started my intermittent fasting weight loss diet.

The bottom line

Fasting is one of the most popular weight loss diets that is proven to work with several studies to back it up.  Not only can fasting help you lose weight but it can improve your brain health, lower cholesterol levels and control your blood pressure and glucose levels. If you looking to live a healthy lifestyle, then it may be worth it to try the intermittent fasting weight loss diet.

Source: Thompson, D. “’Intermittent Fasting’ Diet Could Boost Your Health” www.webmd.com December 26 2019

Alternate Day Fasting to Lose Weight

To lose weight, how far would you go? How about skipping an entire day and fasting for weight loss? This new form of fasting is alternate-day fasting (ADF), which involves starving for one day and feasting on the next. A month-long study showed people losing more than seven pounds.

Alternate-Day Fasting
Alternate-day fasting may help you lose weight

Alternate-Day Fasting to Lose Weight

The people on the ADF diet ate thirty percent more than allowed on the feast days and still achieved weight loss. Because of the fasting days, the volunteers still consumed fewer calories overall.

“This is an easy regimen — no calculation of calories — and the compliance was very high,” said the study’s senior author, Frank Madeo, a professor of molecular biology at Karl-Franzens University of Graz, in Austria.

Why is Intermittent Fasting Good?

“The reason might be due to evolutionary biology,” Madeo suggested. “Our physiology is familiar with periods of starvation followed by food excesses.” It’s only in recent history that humans have had such an abundance of food that they need to restrict calories to maintain weight, he added.

The study included 60 healthy people who were not obese. Some were just slightly obese at the beginning of the study.

Half of the volunteers went with the every-other day diet plan and the other 30 ate with no restrictions.

Lose Weight by Starving

Individuals in the “fast and feast group” lost about 4.5% of their body weight. The group eating normally went up an average of less than a half pound.

Besides losing weight, the fast and feast group also saw healthy changes in heart disease risk factors, such as lower cholesterol, according to the study authors.

Although the alternate-day fasting study does show signs of fat loss, the researchers do not recommend this diet because the long-term effects are unknown. Consistently supplying your body with the nutrients it needs to function properly is essential and skipping an entire day can be detrimental. The current form of intermittent fasting that I do is not eating after dinner. This is easier for me and it also helps me lose weight.

To say the least, find a diet plan and exercise routine that works for you and consult your doctor for any weight loss questions or concerns.

Source: Gordon, S. “Fast and Feast’ Diet Works for Weight Loss” www.webmd.com August 28, 2019.