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Intermittent fasting for weight loss: What is it and how does it work?

Research shows that intermittent fasting is a way to control your weight and prevent or even reverse some forms of the disease. But how does one do it? And is it safe? In this article, you’ll learn everything you need to know about intermittent fasting and weight loss.

intermittent fasting for weight loss

Intermittent fasting is a diet that focuses on when you eat. The opposite of diets that focus on what we eat, there are many usual ways to lose weight.

Fasting is an eating pattern that involves regular short-term fasting or periods of minimal or no food intake with calorie restriction.

Short-term fasting helps people consume fewer calories, which can lead to weight loss over time. (1)

However, fasting may also help alter risk factors for health conditions like diabetes and cardiovascular diseases, such as lower cholesterol and Low Glycemic. (2, 3)

What Types of Intermittent Fasting Plans Lead to Weight Loss?

The best news is that there is no single way to do this. Depending on your schedule, personality, and lifestyle, regardless of which type your choice, it’s important to remember to eat healthy foods during your chosen eating window.

you can choose the fasting protocol that works best for you to get rid of being overweight.

  • 16:8 method. This type of intermittent fasting consists of only eating for a specific 8-hour window each day and fasting for 16 hours in between. Many people find the 16/8 method to be the simplest, most permanent, and easiest to follow. It is also the most popular.

  • The 5:2 Diet: In this method, you only eat 500-600 calories for 2 non-consecutive days of the week, but eat normally for the other 5 days.

  • Alternate daily fasting: This typically involves a day of unrestricted eating alternating with a day of fasting where 500 calories in one meal is the total daily calorie intake.

  • The diet of the warrior: This diet consists of 20 hours of light feeding followed by 4 hours of unlimited feeding, usually one heavy meal in the evening.

  • Spontaneous skipping of meals: This is when you can skip meals at times. You can use intermittent fasting as needed, e.g., B. Skipping meals when you’re not hungry instead of eating because it’s time to eat.

  • Eat-Stop-Eat: Fasting for 24 hours once or twice a week, for example, without eating anything from dinner until the next day.

There are several ways to practice intermittent fasting, all of which involve dividing the day or week into periods of eating and fasting.

These are the most popular methods of intermittent fasting: All of these methods should result in weight loss if you restrict your calorie intake as long as you don’t compensate by overeating during your meals.

What can I eat while intermittent fasting for weight loss?

Water and non-caloric beverages such as black coffee and tea are allowed during meal breaks.

During eating times, “eating normally” doesn’t mean going crazy. You are unlikely to lose weight or be healthier if you fill your meals with high-calorie junk food and oversized fried foods.

How intermittent fasting affects your hormones

Intermittent fasting can assist in weight loss, but it can also have a negative impact on your hormones. That’s because body fat is the body’s way of storing “calories” for energy.

When you don’t eat, your body makes several changes to make the stored energy more accessible.

Variations in nervous system activity and significant changes in the levels of numerous key hormones are examples.

Below are two metabolic changes that occur with fasting:

Insulin. When you eat, insulin levels rise, and when you fast, they drop dramatically and effectively. It’s simpler to burn fat when your insulin levels are low. (4)

Norepinephrine “Norepinephrine”. Norepinephrine is a neurotransmitter that causes fat cells to break down body fat into free fatty acids that may be burnt for energy.

Interestingly, despite some claims of eating 5-6 meals a day, short-term fasting can increase fat burning. (5)

Research shows that alternate-day fasting trials lasting 3-12 weeks, as well as full-day fasting, attempts lasting 12-24 weeks, reduce body weight and body fat. (6, 7)

Still, more research is needed to examine the long-term effects of intermittent fasting.

intermittent fasting health benefits

Intermittent fasting is the most important and best service you can provide to your body.

Research shows that periods of intermittent fasting do more than just burn fat.”When alterations in this metabolic process occur, it impacts the body and the brain,” Mattson adds.

One of Mattson’s studies, published in the New England Journal of Medicine, revealed data on a variety of health benefits associated with the practice. These include living longer, having a sharper mind, and having a slimmer body.

“Intermittent fasting causes a lot of changes in your body that protect your organs from chronic diseases such as heart disease, type 2 diabetes, inflammatory bowel disease, age-related neurodegenerative disorders, and many forms of cancer,” Mattson says.

Some benefits of intermittent fasting for weight loss :

  • Increases the number of white blood cells and strengthens the immune system.

  • Tissue health: fasting in mice decreased tissue damage and improved results. The number of stem cells in the immune system increases, so it can repair and renew the damaged immune system. (8)

  • A powerful anti-inflammatory, it treats arthritis, tendonitis, and other infections. (9)

  • A powerful catalyst for autophagy is the recycling of damaged protein in the skin, hair, nails, and organs.

  • One of the strong stimulants of growth hormone, fasting can increase growth hormone by 2000%, and fasting increases testosterone by 180%.

  • heart health: fasting improved resting blood pressure, heart rate, and other heart-related parameters.

  • Diabetes and obesity: In animal studies, fasting prevents obesity, lowers blood sugar, and lowers cholesterol levels. And in six short studies, obese adults lost weight by fasting. (10, 11).

  • Fasting helps regenerate brain cells, thus improving cognitive functions, memory and focus, It- Very useful for people with Alzheimer’s and dementia. (12, 13, 14, 15).

  • Physical ability: At a young age, fasting for 16 hours resulted in fat loss while maintaining muscle mass. Mice fed every other day showed better endurance while running.

  • Thinking and memory: fasting enhances working memory in animals and verbal memory in adults, according to research.

  • The best way to kill cancer cells and shrink tumors is fasting. There are several genetic factors in fasting related to cancer. It helps to recycle old damaged mitochondria, and this is an important factor because cancer results from damage to the mitochondrial, and the renewal and repair of damaged mitochondria prevents and even slows down cancer. (16, 17).

  • Accelerate slow metabolism: If your metabolism is slow, fasting can make it fast, if you reach the stage of weight stability, fasting can make you lose more weight because it treats insulin resistance.

Who should avoid intermittent fasting?

While intermittent fasting may be a good choice for some people, it is not appropriate or safe for others.

Some people may be at risk for dangerous side effects when participating in intermittent fasting.

Health experts generally recommend that the following people avoid intermittent fasting:

- Individuals who are pregnant or breastfeeding/breastfeeding.
- Immunocompromised patients.
- Children under 18 years old.
- elderly with weakness.
- people with current or past eating disorders.

If you have a medical condition or are currently taking medication, it’s important to discuss the benefits and risks of intermittent fasting with a trusted healthcare professional.

Even if you experience persistent side effects from intermittent fasting, it can be a sign that it’s not working for your body. What do you think of the article Eating When Not Hungry During Ketosis or Intermittent Fasting? I think it is useful to you.

These side effects can include:

- headache.
- extreme hunger.
- weakness.
- irritability.
- nausea.
Eating a balanced and nutritious diet, getting enough sleep, regular exercise, and managing stress are far more important to promoting overall health. 

How to succeed with an intermittent fasting protocol?

If you want to lose weight with intermittent fasting

there are a few things to consider:

food quality: The foods you eat are always important. Try to eat mostly whole foods with only one ingredient.

Calories still count: Try to eat normally and “don’t eat Randomized” in non-fasting periods, not enough to make up for the calories lost while fasting.

continuity: Like any other method of losing weight, you have to continue for a long time if you want it to work.

Patience: It can take time for your body to adjust to an intermittent fasting protocol. It will get simpler if you are consistent with your eating plan. What do you think of the article Intermittent Fasting – Bigger Meals – Avoiding Excessive Bloating, I think it is useful to you.

Exercise regimens like B. strength training are advised by the most well-liked intermittent fasting regimes. If your main objective is to burn body fat while maintaining muscle mass, this is highly crucial.

My name is John Tolan, 36 years old affiliate marketer and blogger holding a Bachelor's degree in Nutrition from the Australian University of Science and Technology. My interests revolve around writing about health and nutrition topics.