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.
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?
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?