Intermittent fasting , more commonly known as " FASTING ", is not a diet .
What is Intermittent Fasting?
It is a process that has become popular among people looking to slim down their line of losing weight in a healthy and enjoyable way because there are no real dietary restrictions and also because it is very simple. to apply.
When you fast, your body draws on its reserves. The goal is to alternate short fasting cycles and food intake with two meals during the day.
Hydration is naturally allowed and recommended, we recommend that you consume water, green tea or black coffee (caffeine considerably increases metabolism).
Drink plenty of water, especially between meals.
Check out our 16:8 intermittent fasting meal plan
The different methods of intermittent fasting
There are many intermittent fasting methods . The most popular include:
- The 16:8 method
- The 5:2 Diet
- The warrior diet
- Eat Stop Eat
- Two Day Fast (ADF)
All methods can be effective, but determining which works best depends on each individual.
To help you choose the method that fits your lifestyle, here's an overview of the pros and cons of each.
The 16/8 method
the 16/8 intermittent fasting plan is one of the most popular fasting styles for weight loss .
The plan limits calorie-containing food and drink consumption to a fixed window of 8 hours per day. You must refrain from eating for the remaining 16 hours of the day.
While other diets may set strict rules and regulations, the 16/8 method is based on a more flexible time-restricted eating (TRF) model.
You can choose any 8-hour window to consume calories.
Some people choose to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule.
Limiting the number of hours you can eat during the day can help you lose weight and lower your blood pressure.
Research indicates that time-restricted eating habits such as the 16/8 intermittent fasting method can prevent hypertension and reduce the amount of food eaten, naturally leading to weight loss .
A 2016 study found that when combined with resistance training, the 16/8 method helped reduce fat mass and maintain muscle mass in men .
A more recent study found that the 16/8 method did not affect muscle or strength gains in women performing resistance training .
Although the 16/8 method can easily fit into any lifestyle, some people may find it difficult to avoid eating for 16 consecutive hours.
Additionally, eating too many snacks or junk foods during your 8-hour window can negate the positive effects associated with 16/8 intermittent fasting .
Be sure to eat a balanced diet that includes fruits, vegetables, whole grains, healthy fats, and proteins to maximize the potential health benefits of this diet.
Check out our 16:8 intermittent fasting meal plan
The 5:2 Method
the 5:2 diet is a simple intermittent fasting plan .
Five days a week, you eat normally and don't restrict calories. Then, on the other two days of the week, you reduce your calorie intake to a quarter of your daily requirement.
For someone who uses regularly 2000 calories a day would mean reducing his caloric intake to just 500 calories a day, two days a week.
According to a 2018 study , the 5:2 diet is just as effective as daily calorie restriction for weight loss and blood sugar control in people with type 2 diabetes.
Another study found that the 5:2 diet was just as effective as continuous calorie restriction for weight loss and the prevention of metabolic diseases like heart disease and diabetes .
The 5:2 diet offers flexibility because you can choose which days you fast, and there are no rules about what or when to eat on high-calorie days.
That said, it's worth mentioning that eating "normal" on calorie days doesn't give you a free pass to eat whatever you want.
Limiting yourself to just 500 calories a day isn't easy, even if it's only two days a week. Also, consuming too few calories can make you sick or pass out.
The 5:2 diet can be effective, but it's not for everyone. Talk to your doctor to see if the 5:2 diet may be right for you.
Eat Stop Eat
"Eat Stop Eat" is an unconventional approach to intermittent fasting popularized by Brad Pilon, author of the book "Eat stop Eat."
This intermittent fasting plan involves identifying one or two non-consecutive days per week that you abstain from food, or fast, for a 24-hour period.
During the remaining days of the week you can eat freely, but it is recommended to eat a balanced diet and avoid overeating.
The rationale for a weekly 24-hour fast is that consuming fewer calories will lead to weight loss .
Fasting for up to 24 hours can cause a metabolic change that causes your body to use fat for energy instead of glucose .
But avoiding eating for 24 hours at a time takes a lot of willpower and can lead to cravings and overeating later. It can also lead to disordered eating habits.
More research is needed regarding the Eat Stop Eat Diet to determine its potential health benefits and weight loss properties.
Talk to your doctor before trying Eat Stop Eat to see if it can be an effective weight loss solution .
Two day fast
Alternate Day Fasting is an intermittent fasting plan with an easy-to-remember structure. With this diet, you fast every other day, but you can eat whatever you want on non-fasting days.
Some versions of this diet adopt a “modified” fasting strategy that involves eating around 500 calories on fasting days. However, other versions completely eliminate calories on fasting days.
Intermittent fasting has proven benefits for weight loss.
A randomized pilot study comparing alternate-day fasting with daily calorie restriction in obese adults found that both methods were equally effective for weight loss .
Another study found that participants consumed 35% fewer calories and lost an average of 3.5 kg after alternating between 36 hours of fasting and 12 hours of unlimited eating over 4 weeks .
If you really want to maximize weight loss , adding an exercise regimen to your life can help.
Research shows that combining alternate-day fasting with endurance exercise can lead to twice the weight loss of just fasting .
Complete fasting every other day can be extreme, especially if you are new to fasting. Overeating on non-fasting days can also be tempting.
If you're new to intermittent fasting , indulge in alternate-day fasting with a modified fasting plan.
Whether you start with a modified fasting program or a complete fast, it is best to maintain a nutritious diet, incorporating protein-rich foods and low-calorie vegetables to help you feel full.
The warrior diet
the warrior diet is an intermittent fasting plan based on the eating habits of ancient warriors .
Created in 2001 by Ori Hofmekler, the Warrior diet is a bit more extreme than the 16:8 method but less restrictive than the Eat Fast Eat method.
It involves eating very little for 20 hours during the day, then eating as much food as desired during a 4 hour window at night.
The Warrior Diet encourages dieters to consume small amounts of dairy products, hard-boiled eggs, and raw fruits and vegetables, as well as noncaloric liquids during the 20-hour fasting period.
After this 20-hour fast, people can basically eat anything they want for a 4-hour window, but unprocessed, healthy, organic foods are recommended.
Although there is no research on the Warrior Diet specifically, human studies indicate that time-restricted eating cycles can lead to weight loss .
Time-restricted feeding cycles can have a variety of other health benefits. Studies show that time-restricted feeding cycles can prevent diabetes, slow tumor progression, delay aging, and increase rodent lifespan .
More research is needed on the Warrior Diet to fully understand its benefits for weight loss.
The Warrior Diet can be difficult to follow because it limits substantial calorie consumption to just 4 hours a day. Overconsumption at night is a common challenge.
The warrior diet can also lead to disordered eating habits. If you feel up to the challenge, talk to your doctor to see if it's right for you.
Intermittent Fasting Can Help You Maintain Muscle Mass While Dieting
One of the worst side effects of dieting is that your body tends to lose muscle along with fat .
Interestingly, some studies have shown that intermittent fasting can be beneficial for maintaining muscle mass while losing body fat .
A scientific review found that intermittent calorie restriction caused similar weight loss to continuous calorie restriction – but with a much smaller reduction in muscle mass .
In calorie restriction studies, 25% of weight lost was muscle mass, compared to only 10% in intermittent calorie restriction studies .
However, these studies had some limitations, so take the results with a grain of salt. More recent studies have found no difference in lean mass or muscle mass with intermittent fasting compared to other types of diets .
Intermittent fasting helps you cut calories and lose weight
The main reason intermittent fasting works for weight loss is because it helps you eat fewer calories .
All of the different protocols involve skipping meals during fasting periods.
Unless you compensate by eating a lot more during meal times, you will consume fewer calories.
According to a 2014 study, intermittent fasting reduced body weight by 3–8% over a period of 3–24 weeks .
When discussing the rate of weight loss, intermittent fasting can lead to weight loss of around 0.25 to 0.75 kg per week .
People have also seen a 4-7% reduction in waist circumference, indicating that they have lost abdominal fat .
These results indicate that intermittent fasting may be a useful weight loss tool .
That said, the benefits of intermittent fasting go far beyond weight loss .
It also has many benefits for metabolic health and may even help reduce the risk of cardiovascular disease .
Although calorie counting is generally not necessary during intermittent fasting , weight loss is primarily driven by an overall reduction in calorie intake.
Studies comparing intermittent fasting and continuous calorie restriction show no difference in weight loss when calories are matched between the groups.
The health benefits of intermittent fasting
Weight loss is seen in obese people and normal weight people looking to shed a few pounds.
Intermittent fasting can also increase levels of norepinephrine, (a hormone and neurotransmitter that boosts our metabolism) to help burn calories throughout the day.
Coupled with a healthy and balanced diet , fasting is an excellent alternative to other diets or food plans for effective weight loss and contrary to popular belief, intermittent fasting does not cause muscle wasting.
In the past, a Greek doctor and philosopher of great renown in the world of medicine named Hippocrates , already recommended eating and drinking moderately.
Intermittent fasting also has many benefits for our bodies:
- Weight reduction
- Cleansing the digestive system
- Reduces cellular aging
- Improved cognitive faculties
- Cell repair
- Reduction of diabetes
- Body rest
- Increase in energy
Recommendations
However , intermittent fasting is not recommended for pregnant women and people suffering from hypoglycemia.
Athletes, athletes, and physically active people can safely practice intermittent fasting, but it's best to plan meals and possible 24-hour fasting days around intense workouts to optimize physical performance .
