Tag Archives: time-restricted diet

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

Intermittent Fasting for Weight Loss

Intermittent fasting for weight loss is very popular now and many people are finding success with it when it comes to losing weight. Fasting can range from skipping a meal to going a few days per week without eating.

Intermittent Fasting for Weight Loss
Intermittent fasting for weight loss Photo by Today

The simpler approach would be to give yourself a 10 hour eating window. For example, if you eat breakfast at 9 a.m., then you should not be eating anything after 7 p.m.

According to a new study in Cell Metabolism, this eating pattern may be a great approach to weight loss.

During the study, a group of overweight patients followed this diet plan for about 90 days.  “Typically, people would go for an 8 a.m. to 6 p.m. eating window,” explains Dr. Pam Taub, a cardiologist at the University of California, San Diego’s School of Medicine, and an author of the study.

Also, the patients were encouraged to drink plenty of water and track their meals with an application.

Intermittent fasting helps you lose belly fat

There was a 3 percent decrease in body weight and a 4 percent decrease in belly fat, according to Dr. Taub. I can only imagine how much stomach fat and weight we would lose if we added in exercise.

Benefits of intermittent fasting

In addition to the weight loss, “we saw that cholesterol levels improved and blood pressure [levels] also improved,” Taub explains. There was also some reported improvement in sleep quality, and many of the participants reported more energy.

To begin with, this was a small study, only 19 individuals. All the participants were overweight and had a bunch of risk factors (high blood sugar, elevated cholesterol levels and high blood pressure) that put them at higher risk for Type 2 diabetes and heart disease. A bigger study, funded by the National Institutes of Health, is in the works to analyze daily fasting in people with metabolic syndrome.

Intermittent fasting does work for weight loss

For now, the new findings shed some preliminary evidence of the benefits of daily fasting. Taub says you can think of a few extra hours of daily fasting as a way to give your metabolic organs a rest.

The bottom line

Intermittent fasting for weight loss is not just a new trend that people are excited about. There is strong evidence that fasting is effective for weight loss but it can take some time to get used to, especially if you are new to weight loss.

Source: Aubrey.,A “Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds” December 8, 2019