Fasting and weight loss have been closely related since scientists revealed that skipping meals can lead to reduced calories. Researchers have also found that limiting food intake to some extent is good for keeping food cravings or hunger pangs away, thereby making weight management more accessible than ever. Fasting has become the most significant weight loss diet trend, and among all those so-called practical approaches, intermittent fasting is topping the chart. Today, we’ll be discussing this much-hyped weight loss strategy. Let’s start:
What Is Intermittent Fasting (IF)?
The name of this fasting approach is relatively self-explanatory. Short–term fasting is a unique eating style in which a person needs to extend the time between two successive meals. The simple-to-understand and easy-to-follow intermittent fasting procedures ensure one can reach a calorie deficit without too much struggle. It neither slows down our metabolism nor gives us a feeling of being deprived of food. Instead, it can be a safe and effective weight loss strategy with measurable health benefits if done correctly. (1) (2)
Why Follow Intermittent Fasting?
Now the question is, how does intermittent fasting help our body lose unwanted weight? Let’s dig a bit deeper into it:
- During intermittent fasting, our endocrine system goes through significant changes to make the energy stored in our fat tissues more accessible. As we don’t eat food, our insulin level decreases drastically to make fat burning easier, the Human Growth Hormone (HGH) secretion goes as much as five times up to aid in fat loss, and epinephrine signaling gets enhanced, causing the breakdown of more adipose tissues into free fatty acids for energy production, and our bodily metabolism increases anywhere between 3.6% and 14% to perk up overall weight loss.
- In intermittent fasting, skipping meals throughout the periods of fasting facilitates calorie reduction, which is essential for successful weight loss. It ensures you eat fewer calories without being too conscious about calorie counting. This calorie restriction considerably contributes to abdominal fat reduction.
- Unlike other weight loss diet programs, intermittent fasting holds onto muscles while breaking down fatty tissues. In other words, it focuses only on eliminating unnecessary body fat without taking a toll on our muscle mass.
- Above all, intermittent fasting makes healthy eating possible even when following a weight loss diet, significantly benefiting our weight management and overall well-being.
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How To Follow Intermittent Fasting?
There are five different protocols for intermittent fasting. Each of them has its guidelines and advantages. Choosing one that makes a person’s life smoother for long-term and sustainable benefits is essential. Here are the details:
Leangains
Fasting time: 14 to 16 hours/day (zero calorie consumption, including black coffee, sugar-free items, calorie-free sweeteners, etc.)
Feeding time: 8 to 10 hours/day (high protein intake, moderate to high consumption of carbs and fats, lots of unprocessed foods for calorie)
This protocol is perfect for building muscle mass while losing extra layers of fat. However, it might be a little tricky to follow due to the strict nutrition plan and timings.
Eat Stop Eat
Fasting time: 24 hours at a stretch once or twice/week (no food intake, only calorie-free beverages)
Feeding time: Rest of the week (back to regular eating plan)
This is good for people who otherwise eat healthily but want some added health boost. The program can be made flexible to synchronize with your schedule. It does not have any ‘forbidden foods.’ However, ‘moderation’ is the key here.
The Warrior Diet
Fasting time: 20 hours/day (under-eating – limited servings of proteins, raw fruits, boiled veggies, fresh juice, etc.)
Feeding time: Rest 4 hours at night (overeating – one large meal containing veggies, proteins, fats and carbohydrates in the exact order)
This is an excellent choice for people who can follow the rules religiously. It allows eating in small portions during fasting, a bonus for food lovers. However, the meal plan and schedule are complex enough for many people to stick to.
Fat Loss Forever
Fasting and Feeding Time: 36 hours fast after one cheat day. The remaining hours of the week are divided into various other fasting protocols.
Although this approach organizes the fasting and helps us reap the optimum benefits, it can sometimes be confusing.
Alternate-Day Fasting
Fasting Time: 24 hours (low-calorie days – almost 1/5th of average calorie intake, meal replacement shakes or natural low-calorie foods)
Feeding Time: Next 24 hours (back to normal eating)
This fasting protocol will be a sure bet if you have a specific weight goal. However, plan your meals for the ‘normal days’ ahead, or you might indulge in too many calories.
Ultimately, it must be remembered that intermittent fasting is not just for everybody on a weight loss spree. It should be avoided while pregnant, breastfeeding, stressed out, sleep deprived, suffering from any medical condition, and so on. Before starting your intermittent fasting program, consult with a pro and avoid expected side effects.
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Summary
Intermittent Fasting (IF) is a popular weight loss strategy involving extended periods between meals. This approach induces a calorie deficit, aiding in fat loss without metabolic slowdown. IF triggers hormonal changes, such as decreased insulin levels and increased Human Growth Hormone secretion, promoting fat burning. Unlike some diets, IF preserves muscle mass and simplifies calorie reduction, contributing to abdominal fat loss. Various IF protocols, like Leangains and Eat Stop Eat, offer flexibility, but adherence is crucial. While effective, IF may not suit everyone, requiring consultation and caution, especially for specific health conditions.
