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Doctor Faustina Kosi

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INTERMITTENT FASTING is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption. Intermittent fasting deals with when to eat as it does not talk about what to eat and here you only eat at a specific time.

It works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

Most people use Intermittent fasting as a weight loss intervention but Intermittent fasting can also help improve risk factors for health conditions like diabetes and cardiovascular diseases such as lowering blood pressure and blood sugar.

Many intermittent fasting techniques exist and some of the methods include the 16:8,5:2 diet, warrior diet, eat stop eat, and alternate-day fasting.

All the methods are effective but figuring out which one works depends on the individual. Limiting the number of hours you can eat during the day may help you lose weight and lower your blood pressure.

How much Weight Can Be Lost ?

INTERMITTENT FASTING can produce weight loss at a rate of approximately 0.55-1.65 pounds thus 0.25-0.75 kg per week. Following the diet properly for a period of 10 weeks can help you shed about 3-5 kg depending on your body as metabolism differs for every individual.

The body takes time about 2-4 weeks to become adjusted to Intermittent fasting. Weight loss is a time taking process and hence takes time to show results. You can start to see results of 1.5 kilos in 2 weeks if you fast for 3 days a week.

Consistency and ensuring that the program is aligned with your mind, body, and soul you can expect a good weight loss of anywhere between 2-4 kilos a month with excellent inch loss with an increase in energy levels and brain function.

The alternate-day fast can ensure a loss of an average of 7.7 pounds thus 3.5kg after alternating between 36 hours of fasting and 12 hours of unlimited eating over 4 weeks. Adding an exercise regime to your life can help improve results.

Research shows that combining the alternate-day fast with endurance exercise may cause twice as much weight loss as simply fasting. Intermittent fasting works for weight loss because you eat fewer calories. Research shows reduced bodyweight 3-8% over a period of 3-24 weeks.

It also showed a 4-7% reduction in waist circumference indicating belly fat loss. These indicate how Intermittent fasting can be an effective weight-loss tool.

The 16:8 can help to lose 7-11 pounds over a 10 week period. Intermittent fasting is not a quick weight loss fix as it might take your body a few weeks to start shedding the extra pounds. Do not expect to drop up to 20 pounds within your first week of intermittent fasting.

It might take a few weeks for you to shed your first pound from Intermittent fasting but however,once you start, you can expect to lose about a pound each week.

Some people can lose up to 10 pounds a month therefore your body will determine your results. Like many diets, you need to remain consistent, dedicated and making lifestyle changes to get results.

Staying hydrated, not obsessing over food, resting, and relaxing also aids your body’s ability to burn fat. Intermittent fasting is a convenient way to lose weight without counting calories.

The best dietary pattern for you is to stick to it in the long run as each person’s experience of intermittent fasting is individual and different styles will suit different people.

People with health conditions, lactating or pregnant women, and people trying to conceive should visit the doctor for a go-ahead first before going into the program. Intermittent fasting has proven to work but requires your dedication as well as your put in the time.

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which food to eat but rather when you should eat them. It’s an umbrella term for various meal timing schedules that cycle between voluntary fasting (reduced calorie intake) and non-fasting over a given period.

Intermittent fasting deals with when to eat and here you only eat at a specific time. Going without food for a number of hours each day or taking just one meal a couple of days a week can help your body burn fat.

There are several different fasting methods all of which split the day or week into eating periods and fasting periods and these include the 16:8 method,5:2 methods, warrior diet, eat stop eat, alternate-day fasting.

All these methods are effective but figuring out which one works best depends on the individual. Most people use Intermittent fasting as a weight management program but there has also been several evidence of health benefits such as insulin resistance, hypertension, dyslipidemia, and diabetes.

How long Should it Be Done

Any diet takes some time to show results and the same is with Intermittent fasting. Following the diet properly for this period of time will help you shed about 3-5 kilos depending on your body and it might take longer than that as everyone’s metabolism works differently.

The body takes time about 2-4 weeks to become adjusted to Intermittent fasting hence 10 weeks is an ideal time to shed a minimum of 3kg when following the pattern dedicatedly. Weight loss is a time taking process and hence it takes time to show results as it may differ from person to person depending on their metabolism.

Losing weight rapidly when following any kind of diet can mean you are doing something wrong. The diet does not necessarily have any side effects, hence you can follow it for a long time. How long you can do the fasting depends on your objectives.

For instance, you may start intermittent fasting because you want to lose some weight, let say 11 lbs. Choose a plan and go with it until you hit that target of 11 lbs. Or you may want to lose a certain percentage of body fat. Get yourself an electronic fat estimator and stock to a plan that will be suitable for it.

Monitor what you are doing, to see if you have lost the percentage of body fat you plan to lose. If it takes you 8 weeks to lose 11 lbs, then it’s up to you if you wish to continue or not. How you manage your diet during the intermittent fasting eating window will play a huge role in your fasting results and what you eat matters a lot during the eating window.

You can start to see results in 2 weeks if you fast for 3 days a week. You will get better weight loss results in Intermittent fasting if you add a bit of workout.

You might begin to first notice a difference in your body 10 days after you begin the fasting program. You can lose up to a pound each week. Observing weight loss can take a little longer as your body needs some time to adjust to this new diet.

The intermittent fasting program can last for a month,2 months, a year or you can have a fasting program that lasts forever as part of your ongoing eating plan.

The diet does not necessarily have any side effects hence you can follow it for a long time. However, the 16:8 method is somewhat sustainable and can be followed long term. But if you are suffering from any medical condition or you are a pregnant or breastfeeding woman you need to check with the doctor for a go-ahead before you start.