Intermittent fasting (the use of a strict eating schedule for weight loss) continues to grow in popularity. But is it really helpful?
“Recent studies have shown that intermittent fasting can be as effective as, or slightly more effective in weight loss than traditional calorie-restricted diets,” said Dr. Frank Fu, professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. ” he says. “But perhaps its main advantage is its simplicity, which makes it easier to implement compared to other weight loss plans.”
time your meals
Whereas other weight loss diets focus on what you should and shouldn’t eat and how much, intermittent fasting focuses on when you can eat. .
Intermittent fasting means not eating at specified times during the day. There are many ways to do this, but one of the most common approaches is called 16/8. Here, you eat all your meals in an 8-hour period (say, from 10 a.m. to 6 p.m.) and then don’t eat at all for the next 16 hours (in this case, from 6 p.m. to the next 10 a.m.). day). Then the pattern repeats.
You can drink plain water, tea, or coffee during the fasting period, but you must follow regular healthy eating habits within the 8-hour eating window.
Short-term studies suggest that people are better off following an intermittent fasting diet than a low-carbohydrate diet. “A 16/8 schedule is often easier to implement because about half of the fasting period is spent sleeping,” says Dr. Hu. “I don’t eat anything after dinner, I don’t snack at night, and I skip or postpone breakfast.”
state of ketosis
How does intermittent fasting help with weight loss? According to Dr. Hu, not eating for such a long period of time can put you into a short-term state of ketosis, where your body burns fat for energy. It is said that there is.
Ketosis is a metabolic process that begins when the body runs out of glucose (the preferred energy source) and begins to burn stored fat. “For some people, 16 hours of fasting is enough to start producing ketones or enter ketosis,” Dr. Hu says.
Intermittent fasting is associated with a variety of health benefits, including reducing cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol. Research also suggests that it may improve digestion and protection against infections, and may be associated with a healthier gut microbiome. Some people who practice intermittent fasting claim that it also helps improve energy levels.
Still, existing evidence for the benefits of intermediate fasting is limited, and the long-term benefits or drawbacks are unclear. “Most studies have not looked at large populations, only the effects over a period of several weeks or up to a year,” Dr. Hu says.
fast slowly
Should you try intermittent fasting to help you lose weight? Dr. Hu says there don’t seem to be any major downsides, and the approach can be helpful in managing your eating habits. “For example, it may help reduce daily calories, especially for people who snack late at night.”
Talk to your doctor before trying intermittent fasting, especially if you have diabetes, take blood pressure medication, or are prone to dizziness when you stand up too quickly. “Low blood sugar levels from not eating for long periods of time can cause problems,” Dr. Hu says.
He suggests a phased approach, aiming for a 16/8 schedule. For example, try the 12/12 schedule first. This schedule involves eating within a 12-hour window and fasting for 12 hours. “Do this for a few days to get used to the schedule, then extend your time to 10/14,” says Dr. Hu. “When you are ready, please move to August 16th.”
Intermittent fasting is not a quick weight loss solution, so don’t expect to see or feel changes right away. “It may take a while for this habit to lead to weight loss,” says Dr. Hu. “In general, people tend to lose about half a pound to a pound per week. Still, losing weight slowly and steadily is more successful and sustainable in the long term.”
Dr. Fu added that while intermittent fasting may help you start losing weight, you need a healthy eating strategy to be successful. “If you don’t eat healthy foods, control your portions, and reduce your intake of snacks and processed foods, the benefits of fasting won’t last long.”
Also note that intermittent fasting requires discipline and must be continued for long-term benefits.
“You can’t just follow it every once in a while and expect big changes to happen,” says Dr. Hu. “But even if you fall off schedule for a day or two, it doesn’t mean your efforts were wasted. Try again and keep going. Eventually, intermittent fasting may become part of your daily routine. I don’t know.”
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