With more people becoming interested in fasting as a form of weight loss, intermittent fasting benefits has become a hot topic. Many even consider it an effective means of regulating the body’s functions and maintaining a healthy diet.
But how does intermittent fasting actually work? And how should you implement it to get the best results? Let’s take a closer look and learn more.
Understanding intermittent fasting benefits
One thing we need to know right away is that intermittent fasting is not a diet method. It is instead a systematic means of timing when you eat. The strategy also does not restrict the food you eat, giving you more flexibility.
Many studies have already highlighted the benefits of intermittent fasting for weight loss. According to a 2014 report by the University of Chicago, fasting at the right intervals can boost weight loss by 3-8% within 24 weeks. Another study specifically showed that people lose 4-7% of their waist circumference when fasting.
Another important intermittent fasting benefit is a lowered risk from various health issues like:
- Type 2 diabetes
- Heart ailments
- Cancer
- Mental issues
Fasting does this by reducing the amount of harmful radicals which contribute to these diseases. In the case of type-2 diabetes, the 2014 paper even revealed that fasting lowers blood glucose levels. Other benefits are summarized below.
Implementing intermittent fasting
There are different ways to do intermittent fasting for weight loss. These can be generally divided into two different categories: shorter and longer fasts.
Shorter fasts are fasting done within a 24-hour period. There are two popular regiments here.
- 16:8: You fast for 16 hours and eat your meals within a designated eight-hour period.
- 20:4: The eating period is within a four-hour time frame and you fast for 20 hours.
You can assign the time periods for eating and fasting any way you want. This lets you create a plan better suited to your needs. You can either go for one big meal or do several smaller meals within the eating period.
Longer fasting sessions go beyond a single day. Here are some common strategies.
- 5:2: You eat for five consecutive days and fast for two days.
- Alternate days: You fast every other day, maintaining an intake of 500 calories.
- 36-hour fasting: You eat dinner on the first day, fast the second, and eat starting breakfast on the third day.
Due to the longer fasting period, you should more thoroughly prepare for this type of fasting. Consult an expert to know if you can withstand it. Having medical support on standby is also essential.
Practice intermittent fasting for weight loss
Intermittent fasting is a great way to lose weight and rejuvenate the body. But it is not for everyone. Before jumping into the practice, you should first consult a nutritionist. They will help you figure out potential complications and help you plan your regiment. To get the most intermittent fasting benefits, you should pair it with other weight loss methods. The right forms of exercise would be particularly helpful for building your body’s strength. This will let you better sustain it during the fasting sessions and metabolize food efficiently.
Sources:
https://www.rd.com/health/wellness/intermittent-fasting-benefits/
https://www.dietdoctor.com/intermittent-fasting#benefits
https://www.medicalnewstoday.com/articles/323605.php
https://www.sciencedirect.com/science/article/pii/S193152441400200X#bib24