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
ReplyDeleteJá ouvi falar muito nesse tipo de jejum.Mas nunca o experimentei! Bom ler aqui! beijos, ótima semana! chica
ReplyDeleteHonestly 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.
ReplyDeleteO 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.
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!
My 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.
ReplyDeleteI've tried it but in my case it didn't work.
ReplyDeleteKisses