Here’s what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to aid weight loss, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting might offer similar or even slightly better benefits for weight loss compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to stick to than other weight-loss plans.
Timing Your Eating
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
Go Slow with Fasting
Is intermittent fasting worth trying for weight loss? There doesn’t seem to be much downside, and it may help you manage your eating habits. For example, it could reduce your overall calorie intake, especially if you’re prone to late-night snacking.
It’s important to consult with your doctor before starting intermittent fasting, particularly if you have diabetes, are on blood pressure medication, or are prone to dizziness when standing up quickly. Prolonged fasting could lead to low blood sugar levels, which can be risky.
Starting with a 16/8 schedule is suggested, but it’s wise to ease into it. Begin with a 12/12 schedule, where you eat for 12 hours and fast for 12 hours. Stick to this for a few days to adjust, then gradually increase to a 14/10 schedule. When you feel ready, shift to 16/8.
Intermittent fasting isn’t a quick fix for weight loss, so don’t expect immediate results. It usually takes time for the practice to result in weight loss, with many people losing about half a pound to one pound per week. Slow and steady weight loss is generally more effective and sustainable over time. While intermittent fasting might help kickstart your weight loss, it’s crucial to combine it with a healthy eating strategy. Any benefits from fasting won’t last if you don’t focus on nutritious foods, portion control, and minimizing snacks and processed foods.
Finally, keep in mind that intermittent fasting requires discipline. You need to commit to it to experience any long-term benefits. It’s okay if you stray from the plan for a day or two—just get back on track and continue. With time, intermittent fasting may become a regular part of your daily routine.
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
Go Slow with Fasting
Is intermittent fasting worth trying for weight loss? There doesn’t seem to be much downside, and it may help you manage your eating habits. For example, it could reduce your overall calorie intake, especially if you’re prone to late-night snacking.
It’s important to consult with your doctor before starting intermittent fasting, particularly if you have diabetes, are on blood pressure medication, or are prone to dizziness when standing up quickly. Prolonged fasting could lead to low blood sugar levels, which can be risky.
Starting with a 16/8 schedule is suggested, but it’s wise to ease into it. Begin with a 12/12 schedule, where you eat for 12 hours and fast for 12 hours. Stick to this for a few days to adjust, then gradually increase to a 14/10 schedule. When you feel ready, shift to 16/8.
Intermittent fasting isn’t a quick fix for weight loss, so don’t expect immediate results. It usually takes time for the practice to result in weight loss, with many people losing about half a pound to one pound per week. Slow and steady weight loss is generally more effective and sustainable over time. While intermittent fasting might help kickstart your weight loss, it’s crucial to combine it with a healthy eating strategy. Any benefits from fasting won’t last if you don’t focus on nutritious foods, portion control, and minimizing snacks and processed foods.
Finally, keep in mind that intermittent fasting requires discipline. You need to commit to it to experience any long-term benefits. It’s okay if you stray from the plan for a day or two—just get back on track and continue. With time, intermittent fasting may become a regular part of your daily routine.
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petit bonjour sur ta page, j'espère que ton weekend a était avec du soleil , nous oui , la depuis hier soir la pluie est revenu , je te souhaite une belle journée de Lundi ,belle semaine
ReplyDeleteHello! It’s always nice to enjoy some good weather before the rain returns. I appreciate your kind wishes, and I hope you have a beautiful week.
DeleteJá ouvi falar muito nesse tipo de jejum.Mas nunca o experimentei! Bom ler aqui! beijos, ótima semana! chica
ReplyDeleteThank you! I’m glad you found the information helpful! Intermittent fasting can be an interesting topic, and it’s great that you’re open to learning about it.
DeleteHonestly I think that intermittent diet can help on short period. I'm not so sure about long time, also doctors have different points of view about It.
ReplyDeleteYou bring up a good point! Many people find that intermittent fasting can be effective for short-term goals, but the long-term effects can vary greatly among individuals.
DeleteAs you mentioned, opinions among doctors and nutrition experts can differ widely. Some advocate for intermittent fasting as a way to improve metabolic health, while others express concerns about its sustainability or potential negative impacts on eating behaviors.
O melhor é ter sempre cuidado co o que se come e não comer demasiado. Não acredito em dietas. Gostei muito de ler o seu texto.
ReplyDeleteUma boa semana.
Um beijo.
Thank you. I completely agree that being mindful of what you eat and practicing portion control can be more effective than following strict diets. Focusing on balance and making healthy choices most of the time is a sustainable approach to overall well-being.
DeleteI’m glad you enjoyed reading. Wishing you a wonderful week ahead.
Ola, tudo bem?
ReplyDeleteJejuar por si só já faz bem ao organismo, e como técnica de emagrecimento, creio que traz benefícios sim. Melhor ainda se exercitar pela manhã em jejum, já ouvi especialistas recomendando isso, desde que não seja um exercício muito pesado.
Boa semana!
Hello! I’m doing well, thank you! It’s great to hear your thoughts on fasting. Many people do find that fasting can have various benefits, including potential weight loss and improved metabolic health. Exercising in a fasted state, especially for lighter workouts, can enhance fat oxidation and improve insulin sensitivity for some individuals. Thank you for sharing your insights, and I hope you have a wonderful week too!
DeleteMy opinion is that fasting is the worst for your body. Your body is like a engine that needs fule reguarly. It's all about what you eatand with what. But that's just my experience.
ReplyDeleteThat’s a valid perspective, and many people feel similarly about fasting. The body does thrive on regular fuel, and for some, consistent, balanced meals work best. It’s all about finding what aligns with your body’s needs and how you feel overall.
DeleteI've tried it but in my case it didn't work.
ReplyDeleteKisses
That’s completely understandable. Not every approach works for everyone, and it can be frustrating to try different methods without seeing the desired results. You can try a different approach.
DeleteI try to do the 12/12 schedule, but it’s not always easy. I’m not trying to lose weight; I’ve just read that it’s good for your gut health to get that break.
ReplyDeleteThe 12:12 schedule is a great way to start with intermittent fasting! It allows your digestive system some downtime, which can indeed benefit gut health.
Delete...weight is a huge problem for some not for others.
ReplyDeleteAbsolutely, weight can be a complex issue that varies greatly from person to person. For some, it can be a significant challenge due to various factors like genetics, metabolism, lifestyle, and even emotional health. For others, maintaining or managing weight might not be as big of a concern, and they may focus more on overall health, fitness, or other wellness goals.
DeleteI am going to try it as soon as I have finished taking the pills from my orthopoedist - they kind of require constant eating...
ReplyDeleteThat makes sense! It's wise to wait until you're done with those medications, especially if they require consistent eating.
DeleteI have tried fasting. I did 18:6 with a lot of success. Lately I have been doing longer fasts and actually enjoying them. Last I did was 48 hours and did a 72 hour before that. I haven't fasted in about 3 weeks so will need to do it soon. I think fasting is a good thing if you are able to do it.
ReplyDeleteI am glad you found a fasting routine that works for you, Ananka. Doing an 18:6 intermittent fasting schedule, along with longer fasts like 48 or even 72 hours, can provide various benefits, including improved mental clarity, better digestion, and even enhanced cellular repair processes.
DeleteMany people report feeling more energetic and focused during fasting periods, and it seems like you’re enjoying the process, which is important. It’s also good to hear you’re listening to your body and taking breaks when needed.
Melody, interesting post.
ReplyDeleteMelody, I salute you and I wish you a good new week!!!
Thank you, have a lovely week.
DeleteIt didn't cause me to lose any weight, but it did even out my hormones, which was way more beneficial to me in the long run.
ReplyDeleteThat’s really insightful, Liz! It’s great to hear that intermittent fasting helped balance your hormones, even if it didn’t lead to weight loss. Hormonal balance can have a significant impact on overall health, mood, energy levels, and even metabolism.
DeleteMany people focus solely on weight loss, but improvements in hormonal health can be a valuable benefit that often goes unnoticed.
If you have any tips or insights on how intermittent fasting helped with hormone regulation, I’d love to hear them! Your experience could be really helpful for others in a similar situation.
O jejum intermitente é uma moda como tantas outras.
ReplyDeletePratiquei-o durante anos por razões pessoais e sem essa designação : não me trouxe nenhum benefício.
Kiss, nice week.
Hi Diane! While it’s become popular in recent years, many people have had mixed results, and it’s definitely not a one-size-fits-all solution.
DeleteSome individuals find success with it, while others, like yourself, may not see any benefits. It’s great that you know what works for you, and sometimes sticking to what feels right is the best approach.
If you ever want to share your experience or discuss other dietary strategies that have worked for you, I’d love to hear more! Kisses, and I hope you have a lovely week too!
I find the older one gets the harder it is to lose weight no matter what diet you go on! Cheers Diane
ReplyDeleteHi Diane! It’s definitely a common experience that as we age, our metabolism tends to slow down, making weight loss more challenging. Hormonal changes, lifestyle factors, and even muscle loss can contribute to this.
Delete