Is Intermittent Fasting Good For Weight Loss? – They Did Not Tell You This!
The intermittent fasting is not a novelty, and people have practiced it for centuries for religious reasons. Also, this type of diet is common in working people, and even a night rest is a kind of fast.
The idea that the period of occasional fasting could serve as a weight loss strategy is of a recent date and has already recorded a multitude of devotees.
To date, dozens of diets variations have been developed with occasional fasting, and the basic idea is to significantly reduce or completely avoid food intake for a period of 16 to 24 hours. After a restrictive phase, it follows from 8 to 24 hours of normal energy intake, depending on the version of the diet being monitored.
Keep reading and find is intermittent fasting good for weight loss or it is only a myth.
All versions of the diet that have an occasional fasting claim that, apart from leading to weight loss and fat loss, they also help regulate blood sugar levels, slow down the aging process, and prevent the onset of heart and blood vessels.
Most Famous Diets With Intermittent Fasting
Leangains (16/8) – Authors Martin Berkhan, Leangains is the most popular weight loss method by intermittent fasting. The idea is to fasten 14 h (women) and 16 h (men), followed by 8 to 10 h ‘feeding’ in which 3 meals should be distributed. During fasting, it is permissible to consume black coffee, dietary juices, and sugar-free chewing gum.
The easiest way to carry this diet is to fast during the night and skip breakfast. Nutrition should contain a high proportion of proteins and be based on foods that have not been processed.
An important rule for a diet is in the training days, you should exercise on an empty stomach and increase carbohydrate intake (especially after training), while in the rest of the days, fats have priority over carbohydrates.
Diet of Alternative Days (36/12) – James Johnson is the author of a diet of ‘alternating days’ whose basic premise is a significant calorie restriction every other day. On ‘normal’ days, it should be fed diverse and enter 2000 cal for women, or 2500 cal for men, followed by a day in which a fifth of normal caloric intake, ie 300 to 500 cal, is entered.
The author of the book claims that this way of eating speeds up the metabolism and leads to a significant loss of kilograms.
Eat Stop Eat – (24-hour fast, 1-2 times a week) – The idea behind the author Brad Pilon is to fast for 24 hours once or twice a week, and the rest of the week to eat moderately and varied without any special restrictions as far as the selection of foods is concerned.
The diet is very flexible as regards the selection of the day on which it is served, and during this day, it is allowed to import non-calorie beverages. Regular exercise, especially endurance exercises, are an important part of the program.
Warrior Diet (20/4) – The key to the warrior’s diet designed by Ori Hofmekler is to change 20 h fast, in which you can eat a little fruit, vegetables or a small protein meal, 4 h to eat from 1 to 2 abundant meals in evening hours.
During these 4 hours, the order of food consumption is important, so it is important to start with vegetables, proteins and fats. In case, you are still hungry, you may want to reach for carbohydrates.
Fast diet (5:2 days) – 2 days of reduced energy intake – Similar to the diet with alternative days, in a fast diet for 2 days, it is important to reduce food intake considerably.
Authors Michael Mosley and Mimi Spencer argue that such a diet drives the body to consume fat deposits as a source of energy.
The simple principle of a diet requires that 5 days a week is eaten normally, while 2 days a week the calorie intake is reduced to a quarter of the standard entry.
In particular, this for women implies an intake of about 500 cals, and for men, 600 cals per day. It is important that the days of the post are not consecutive. Find out more about this diet HERE.
Science About Intermittent Fasting
For many years, scientists have been researching the benefits of calorie restriction on health and longevity. However, research on the effects of intermittent fasting is a recent date.
The idea is that during fasting, when the body does not have access to food, it reduces the level of glucose. Thus, the level of insulin decreases, which results in oxidation of fat from fat deposits.
The idea itself is not without confirmation, but unfortunately, it is about animal studies and some study on humans, but with a limited number of respondents.
Such a transparent work published in the American Journal of Clinical Nutrition in 2015 notes that intermittent fasting can be a successful weight loss strategy and even to a certain extent reduce the risk of cardiovascular disease and diabetes.
However, this is only a review of only 3 studies, so the results should be taken with caution, especially if we take into account that not all studies are favorable to intermittent fasting and that the effect of this type of diet on overpopulated people has not been determined so far.
Possible negative effects can be explained by the fact that for visible results it is necessary to continuously fast for at least 20 to 24 hours, which carries with it the risk and slowing down of metabolism.
A part of the answer may be offered by a study published this year in the International Journal of Obesity, which points out that one approach is not suitable for everyone, but everyone should listen to the organism to find the best method of intermittent fasting for oneself.
In the near future, we expect more quality clinical studies to highlight whether a casual post can be an effective strategy in achieving leanness, health and longevity.
Important Notes About Intermittent Fasting
If you decide to try a diet with a temporary post, keep in mind that, regardless of the version chosen for the diet, it is not for everyone. In the case of diabetes, resistance to insulin or chronic diseases, fasting periods are not recommended.
Also, this type of diet is not suitable for pregnant and nursing women as well as women who suffer from hormonal disorders and chronic stress.
If you start a diet with intermittent fasting, take care that:
- Drink enough water
- You select a program that you can adhere to
- Eat diverse and balanced meals during the ‘feeding’ period, without overeating
- You are listening to your body and interrupting your diet in the event of immunity, energy levels, sudden mood swings, or sleep disorders
- You practice regularly
- You reach for a multivitamin-mineral supplement, but a muscle-forming device like a branched-chain amino acid (BCAA), as weight loss does not result in loss of muscle mass