Fasting is defined as the practice of abstaining from some or all types of food. While traditionally it has commonly been associated with religious observance, it is today popular as a means of weight loss.
Intermittent fasting for weight loss has been introduced to great effect in the mainstream, especially in recent years.
In this blog post, we will take a close look at intermittent fasting for weight loss and its benefits. We will examine five popular types of weight loss, analyze the results achieved, and provide tips for success.
Intermittent fasting is a specific type of eating pattern that revolves around frequent, short-lasting fasts. It is typically undertaken as a means of losing weight. By fasting for periods of time, people generally tend to eat well and consume fewer calories.
As we will see, there are a number of popular types of intermittent fasting. Each of the methods can be successful. However, each individual person is advised to take time to figure out the best type for their body.
Intermittent fasting is generally combined with exercise in order to achieve a target weight. As anyone who has dieted in the past, preserving muscle mass can be a challenge. There are studies that highlight how intermittent fasting can be beneficial for maintaining muscle mass.
Intermittent fasting is also popular due to its simplicity. For many people who struggle to continue dieting over a longer period of time, it can be an excellent strategy. This is because it is only required that you count time, rather than calories.
As noted above, there is more than one type of intermittent fasting. The best strategy for you may require some figuring out and trying different methods. Here, we will outline five popular types of intermittent fasting.
With the 16:8 method, a person must abstain from food for 16 hours each day. The person can eat for the next 8 hours. You are free to choose the eight-hour window that best suits your schedule.
It is important to eat heartily during your eight-hour window. There should be an emphasis on fruits, vegetables, whole grains, and lean meats. This method is particularly noted for helping to maintain muscle mass while fasting.
The 5:2 method is another straightforward and easy-to-follow intermittent fasting plan. For five days a week, you eat normally without restricting calories. For the other two days, you will reduce your intake of calories to one-quarter of your normal intake.
This form of intermittent fasting has shown to be effective for weight loss. It is also noted as being beneficial for blood glucose control in people with type 2 diabetes.
This one is a little more ‘left field’! The warrior diet is based on the eating patterns of ancient warriors. It is regarded as one of the more extreme intermittent fasting methods.
After a 20-hour fast during the day, you are free to eat as much food as you desire during a four-hour window. During this brief window, healthy, unprocessed, and organic foods are encouraged. In this way, we closely match the eating habits of our ancestors.
With this method, you will undertake two (non-consecutive) days of fasting during the week. Outside of these two 24-hour periods, you are free to eat as you wish. That said, advocates of this diet advise maintaining a healthy and balanced diet.
Many people may struggle to fast for such a long period of time; it can take extra willpower to succeed with the Eat Stop Eat plan.
This method is similar to the above but requires that you fast every second day. On non-fasting days, there is no restriction on the number of calories you can consume.
A modified version of this plan allows people to eat 500 calories on fasting days. If you are interested in this plan, it may be best to start with this modified version. As with each of the other methods, regular exercise can help to maximize weight-loss results.
The result will depend on each individual person, their diet, their chosen method, and their combination of fasting with exercise. In terms of weight loss, the objective of intermittent fasting is to reduce calorie intake.
There are numerous studies that point to the benefits of intermittent fasting for weight loss. One such study found that intermittent fasting can reduce body weight by between 3-8%. This study took place over a period of between 3-24 weeks.
Here at Chicago Weight Loss, we are available to ensure that you achieve the results you desire. Check out our complete guide to intermittent fasting to learn more.
The first tip is to ensure that you maintain food quality while undertaking an intermittent fast diet. Whole-grain foods, fruits, and vegetables are your best friends if weight loss is your goal.
Consistency is one area where many people struggle. By choosing an intermittent diet plan that works for you, you’ll find it easier to stick to it and achieve your goals. That said, patience is always important, so give your body time to admit to your new dieting method.
Intermittent fasting is an effective method for weight loss. With time, you can find a routine that works for you, allowing you to maintain your weight loss in the future. Contact Chicago Weight Loss today for more information on the benefits of intermittent fasting for weight loss.
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Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, and women’s & men’s health.
This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.