Tag Archives: time-restricted eating

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

Eating Early May Help You Lose Weight

Eating early may help you lose weight, according to a new study published in the journal Obesity.

Eating Early May Help You Lose Weight
Eating Early May Help You Lose Weight
Photo by utswmed.org

Time-restricted diets and intermittent fasting have become popular in the recent years, but until now, a study has not been done to explain why these type of diets help burn fat and increase weight loss.

This new study found that eating all of your meals during the morning and early afternoon help curb appetite and promote fat burning.

Eating early may help you lose weight

For the study, 11 participants who were overweight were chosen to try two meal-timing schedules for four days. The type and amounts of foods were the same for all participants. The researchers found that the group who ate between 8am and 2pm did not burn more calories but their appetite appeared to be reduced.

“What we found is that the hunger hormone, ghrelin, was lower in the morning and tended to be lower in the evening [when people followed the early time-restricted feeding schedule],” Peterson said.

Although more research is necessary, these findings say that changing mealtimes could help reduce appetite and aid weight loss.

A larger eating window may be more sustainable for weight loss

The researchers suggest that it may be easier for people to follow a larger eating window than the one specified in the study. I can agree that fasting for 18 hours is very difficult. I am used to eating every few hours so fasting for that long will make my weight loss harder.

This is not for everyone

Individuals such as athletes or people with health conditions may not find these meal-timing schedules suitable. I understand there are certain situations where you have to eat more often and doing otherwise would be an unhealthy approach. In that case, this approach should be avoided.

Seek professional help

Before you go on any extreme diet changes, it is recommended that you consult a doctor or registered dietician. It is important to be aware of all the changes that come with intermittent fasting and to make sure it is right for you. If eating early in the day and then fasting for the rest of the day is not for you, then you can try eating more frequent small meals to support weight loss.

Source: Cruickshank, H. “Eating All of Your Meals Early in the Day Might Help You Lose Weight” www.healthline.com July 26,2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor