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Intermittent fasting is a dietary plan where food intake is limited to certain times. This method involves fasting for set hours and eating during others, aiming to reduce calorie intake, promote weight loss, and burn abdominal fat.
During intermittent fasting, glucose levels drop, prompting the body to use stored fat for energy. As a result, this process helps in burning fat and weight loss.
Many studies have examined the effectiveness of intermittent fasting. One such study, led by Krista Varady, a Professor of Nutrition at the University of Illinois, involved 90 individuals with obesity. Conducted over a year, the study concluded that intermittent fasting can significantly aid in weight loss.
"The idea is not deprivation or to go into excess, but to balance the feeding and the fasting because both are very essential for us," says Nephrologist Jason Fung about this dietary program. To achieve the desired result from intermittent fasting, it is important to consider the following:
Individuals can choose their preferred method of intermittent fasting based on personal preferences. However, it is essential to consult a doctor before starting any new diet, especially if the person has a medical condition or takes regular medication. Intermittent fasting can be practised using one of the following methods:
5:2 diet allows individuals to eat normally for five days a week and fast for the remaining two days, while ensuring regular fluid intake. According to a review published in the Annual Review of Nutrition, this method of intermittent fasting results in substantial weight loss.
This diet involves fasting for a specific duration each day, which means eating within an eight-hour window and fasting for the remaining 16 hours. For instance, if a person starts their first meal at 11:00 AM, the last time should be at 7:00 PM. Recent research conducted by the National Institutes of Health "NIH" in 2023 indicates that this intermittent fasting approach has proven effective in weight management for obese adults.
According to this pattern, a person alternates between fasting for an entire day or eating a meal of fewer than 500 calories and resuming regular eating the next day. This cycle of fasting and normal eating is repeated throughout the week.
When practising intermittent fasting, it is crucial to choose nutrient-dense foods like vegetables, fruit, and complex carbohydrates such as quinoa and sweet potato. Healthy fats like those from nuts and avocados, as well as proteins like eggs and chicken, should also be included. Moreover, excessive eating should be avoided during these times.
Note: Progress in your weight loss journey can be hindered if you do not maintain healthy eating habits.
In intermittent fasting, abstinence from food should be confined to the specified fasting hours, without disregarding the necessity of fluid consumption. To ensure proper hydration, a daily intake of at least 8 cups of fluids is recommended. This helps in hunger management and supports digestion. Calorie-free beverages such as unsweetened coffee and tea are also permissible.
Idea: Add refreshing flavours like mint, lemon, or cucumber to your water to inspire a consistent and healthy routine.
Allocating time for exercise boosts fat loss, reduces weight, and improves overall health. For optimal physical fitness and health maintenance, aim to work out at least twice a week.
Daily routines, including sleep patterns or stress levels, play a crucial role in weight loss. Irregular sleep and chronic stress, for example, elevate cortisol levels, hindering weight loss. Therefore, it is important to stabilise sleep patterns and manage stress through activities like exercise, meditation, or yoga.
Losing abdominal fat with intermittent fasting typically requires several weeks and becomes progressively noticeable. In the first 4 weeks, weight loss occurs rapidly as the body adapts to this new regimen. Between weeks 4 and 12, fat loss accelerates, especially targeting visceral fat. This is partly attributed to the increased calorie-burning rate, which helps reduce belly fat and overall abdominal fat.
References
[1] familydoctor.org, Intermittent Fasting
[2] acpjournals.org, Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse PopulationFREE
[3] npr.org, Intermittent fasting found as effective for long-term weight loss as counting calories
[4] cbc.ca, Curious about intermittent fasting? Here's what experts say you should know
[5] betterme.world, 9 Intermittent Fast Belly Fat Burner Hacks That Are Science-Backed
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