What is Intermittent Fasting, and Does It Work?
Is intermittent fasting the fast track to weight loss? Or is it just another FAD Diet?
The proponents of the diet say that caloric restriction coupled with eating healthy meals during the non-fasting stage can aid in weight loss.
Intermittent Fasting can increase metabolism by 3 to 5 % in a 48 hour period, which aids in weight loss.
But prolonged fasting can decrease metabolism. During periods of starvation, the body is storing fat for energy. That’s why people don’t lose weight in prolonged fasting. Some diets call for snacking throughout the day to keep the metabolism active.
How come I am not losing weight?
Weight loss with Intermittent fasting may not be noticeable. Studies show that intermittent fasting hangs on to muscle while losing fat. Just because you are not losing weight doesn’t mean you are not losing fat. Make sure you take into account your level of activity when calculating weight gain. If you are weight lifting or doing some other muscle-building activity, the weight gain may be due to muscle gain. Check your waistline measurements and see if there is a decrease. Remember, an increase in lean muscle mass is good.
Don’t take the scale reading too seriously.
The emphasis is on eating at a certain time and restricting caloric intake during other times.
This means you cannot eat as much as you want just because you are fasting. Binge eating and eating fast food is counterproductive to leading a healthy lifestyle. Intermittent diets will reduce weight when combined with a healthy lifestyle. You have to be focused and disciplined towards achieving a healthier life.
Intermittent Fasting is not a substitute for poor eating habits or leading a sedentary life.
Just because you skip some meals doesn’t mean you can go hog wild on sweets and treats during the eating phase of the diet.
The same rule for calorie intake applies. If you eat more than your body needs, then you will gain weight.
You must LEAD a healthy lifestyle to benefit from any diet!!!
Intermittent Fasting is not a Starvation diet.
Let me make one thing clear. You are not starving yourself by depriving your body of pertinent nutrients. You are merely regulating your caloric intake at certain times of the day or night. During the fasting mode, your body may look for alternative energy sources like fatty acids or other nutrients to derive energy from, that’s why keto dieters follow the plan.
Your body is not breaking down muscle or other tissues for fuel like it would be doing if you were starving to death. “Starvation mode” is when your body reduces your resting energy levels and releases hormones that break down proteins more than hormones that release fat.
In other words, your body is breaking down muscle tissues for fuel instead of hormones that release fat from the cells.
Starvation mode happens over a long-term period. People who live in 3rd world countries where famine and drought are prevalent will suffer from starvation.
Rest assured, anytime you eat, your body is storing fat no matter how little you eat. Just because you skip a couple of meals you will not starve to death.
Intermittent Fasting is nothing new.
Throughout human history, many cultures have practiced fasting for religious reasons.
Such as:
Lent and Ramadan
Also, people protesting certain social injustices have fasted to demonstrate their devout faith in the higher power.
Followers of the regimen report that Intermittent Fasting:
- Promotes weight loss
- Increases mental acuity
- Achieve ketosis faster
- Increases neurogenesis during times of fasting.
Why Is Intermittent Fasting so popular?
Intermittent fasting is for people who are looking for an easy way to diet without monitoring the macros and counting calories. The diet allows you to eat your favorite foods at certain times during the day. But you still have to watch the caloric intake and eat a sensible meal.
Basically, you eat a little and FAST a lot. You have to follow an eating schedule which can be challenging for newbies.
Can I have liquids on an Intermittent Fasting diet?
Bone broth is recommended to replenish vitamins and minerals and to maintain sodium levels. Coffee and tea are allowed, preferably without any added milk or cream, and with absolutely no sweeteners. There are two schools of thought on adding dairy to your coffee or tea. Provided it’s only a high-fat addition, such as coconut oil or butter to make bulletproof coffee. Many keto advocates think it’s fine since it doesn’t disrupt ketosis.
Intermittent Fasting is not for everybody
Intermittent fasting can be risky for certain people. Those who have low blood pressure, low blood sugar, or other potentially risky health problems should consult their doctor first.
People who are taking insulin or other medications that affect the blood sugar may struggle with IF because they need to eat more regularly to prevent blood sugar drops.
Anyone who has an eating disorder or a history of eating disorders should avoid intermittent fasting.
If you are on medication that must be taken with food in the morning or before bed, IF may not be the best choice, but there are ways to make it work. Anyone who is pregnant or plans to get pregnant should focus on eating healthfully instead of weight loss. Remember to check with your doctor first, if you are unsure.
Is there a certain Intermittent dieting Regimen to follow?
According to Healthline, there are 6 methods.
1. 16: 8 regimens. Basically, you eat for a day and fast the next two days or 16 hours.
2. 5: 2 diet: Fast for 2 days with a caloric restriction to 500 hundred calories per day. The rest of the week eat normally.
3. Eat Stop Eat: Do a 24-hour fast once or twice a week. For example, eat dinner at 7 pm then 7 pm the next day. This amounts to a 24-hour fast between meals. You can drink water and non-caloric drinks. No solid food.
4. Alternate Day Fasting: Fast every other day. You can eat 500 – 600 calories on the fasting days.
5. Warrior diet: Eat fruits and nuts during the day and eat one huge meal at night.
6. Spontaneous Meal Skippers: Skip meals when convenient. This is the most natural form of IF. Most people do this without knowing it. Especially people who work long shifts or nighttime hours.
The Big Take Away for Intermittent Fasting
People do achieve weight loss with IF. But it can be challenging to follow when eating schedules are disrupted. The catch is monitoring the caloric intake during the eating phases. You can’t eat a lot of low-quality food
The Eat Stop Eat method is the most challenging. Even though some liquids are allowed, people find it hard to fast for 24 hours.
Spontaneous Meal Skippers is the easiest IF regimen to follow. Because the diet allows you to eat whenever you want.
Which Intermittent Fasting diet regimen is the best?
You decide.
I encourage you to experiment and find out which one works for you.
Out of all the diets out there I think Intermittent Fasting is the easiest to follow for weight loss and achieving ketosis. But the diet can be challenging if you are used to eating at certain times of the day. You may have to adjust your eating schedule in the beginning until your body gets used to IF.
Just don’t let the diet become obsessive. You have to maintain other aspects of your life and if you find the eating schedule hard to follow then try other diets. Or sit with a dietitian to come up with a different meal plan.
Please share your views on I.F.
Have you tried with positive or negative results?
My boss at work does something very similar to this, where she eats early in the evening then not again until the next afternoon. Sounds like the spontaneous meal skipper you refer to here, although it’s not very spontaneous since she does it every day! She is also very particular on what she eats for her meals as well, and has had great success with this mode of eating.
There are a lot of people that practice this easy to manage diet. Notice I say manage because you don’t have to count calories or MACROS like in the keto diet. But the diet can be challenging to follow especially if you are used to eating at certain times of the day.
Thanks for the comments!!
I love this article, especially since I have never heard of this kind of fasting. I might try it soon. My wife is trying the Keto diet right now. I have fasted for Lent before though. I like how you make it clear, though, that you make it clear that it is not a substitute for a more exercise free life. One absolutely needs to be a little active at least, to lose weight. It’s a balance of diet and exercise.
Thanks for the reply.
Diet and fitness is the most effective way for weight loss and some people are looking for the magic button to make all their fitness dreams come true.
Its very odd but I’m afraid that I cannot do the IF. If I do not eat every 3 hours, my anxiety goes into high gear. So, I end up eating 5 small meals per day. I never eat sweets or unhealthy things or drink alcohol. I’m not trying to lose weight but my weight has not increased either. I’ve heard many good results from those who do IF, however. My body just won’t allow me to!
The diet is not for everybody. In fact, studies have shown that Low carb diets may not be that healthy for everyone. Everybody’s different and you have to make your own dieting decisions.
Thanks for the comment
Thanks for this wonderful article about intermittent fasting because by it i have got to know what intermittent fasting is all about and what funny i have been practicing this kind of fasting without my knowledge of concern that its useful so as i have known that its useful to my health am going to continue practicing thanks very much for sharing this article
I practice intermittent fasting without knowing it. I work crazy hours and I skip a meal here and there.
I have heard a lot about intermittent fasting but I have not actually consciously given it a try. From what I have found out there has been a lot about how it can be a healthy way to lose some weight. Since I have not given it a try I cannot say if it actually works and I somehow look at it at starving one’s self in trying to lose weight. But I have gotten some clarity on this after reading this post and I would have to try it out to see how it works on me.
The nice thing about this diet you don’t have to worry about counting or managing calories and other macros. you just have to be able to fast for about 15 hours or more. But try it out and let me know how it works for you!
Thanks for the comment.
I have tried the intermittent fasting and found it to be beneficial. It’s easy to have a meal for lunch, an early dinner, then not eat again until lunch the next day. Mornings can be very busy anyway, which means I don’t usually notice that I have skipped a meal until I notice that I’m getting hungry at lunchtime.
Thanks for the reply Aly!!
I have discovered that I follow an intermittent diet plan without consciously following a set schedule. I have crazy hours and I skip a lot of meals.
Hi,
I like the way you put it here. Really intermittent weight loss and life style change will go a long way in weight reduction. I have a friend who was looking to loss some weight. She would jug in the money and evening. I really felt for her. She was kinda determined but about it. I did the jugging with her a few times. When we are done, She gets and gulp 1 litre of juice and eats hard. I don’t mean to castigate her but just making a point here.
Your article actually hit the nail on the head. Fasting sometimes make you want to eat more. You’ve suggested what I’d recommend to my friend.
Thank you so much for sharing.
Thanks for the reply. I asked about the validity of this topic in FB groups have gotten positive responses. Being the skeptical person that I am, I did some research and found that I.F can be effective but it is not for everybody especially people with eating disorders.
Hi! I have been asking myself this question. I was not correctly informed about this diet. I thought it couldn’t be possible to fast and then eat sweets and calories and still lose weight. But I now perceive how important is to have healthy meals with our fasting. It now makes sense to me how this diet works.
You can eat whatever you want but you have to watch the calories. I recommend eating wholesome foods as opposed to fast food items.
Thanks for the reply
Try it out and let me know how it works for you.
I have tried Intermittent fasting and here is what I’ve learned. It did not work for me and I think it Will not work for about 90 percent of the population, and here’s Why. Intermittent Fasting takes Extreme Will power, Commitment, Scheduling, and Dedication to be Effective. We live in a Super Fast paced world where people are stressed, always on the go, and Your body needs Fuel. Most people will Eat when the body tells them they are Hungry; and Often times they will resort to Fast Food or whatever is readily available. These Bad Choices defeat the purpose of Intermittent Fasting. Then they feel like a Failure and abandon the entire program. That’s My experience with Intermittent Fasting.
Eating 4 to 5 times a day is Better. 3 Portion controlled Main Meals, 2 healthy snacks, lots of water, and avoid Anything with Artificial Sweeteners. This Fuels Your Body to Burn Calories. Portion control is THE KEY. (Fist Rule=The Total Amount of food for Any Main Meal should be No Larger than Your Fist.) Plan shopping trips to include, Yogurt, Oatmeal, Raisins, Fresh Fruit, Granola, Applesauce, and 100% Fruit juices. Don’t count Calories or Carbs, Eat sensible Meals(Fist Rule), No Soft Drinks …..drink water or Tea instead. Do this to be Successful in Losing and Maintaining Normal Body Weight.
Thanks for the comment.
There are a lot of facebook groups that are passionate about I.F. Kyle recommended to leave an opposing view on a subject. I put forth the research on I.F. and how it may not be effective and was met with animosity. I almost got kicked out of the group. Of course, I left the group. What’s the point if you can post a differing opinion? I.F is not for everybody. People’s metabolisms, fitness levels, and genetic makeup is different. It’s always best to consult with an expert when making dietary changes.
Hi! nice blog.! Learned a lot about fasting today. Interesting. Never tried it before.
Thanks for the comment.
I hope it works for.
Be sure to come back and comment on how the diet worked for you!