Is Intermittent Fasting Effective in Weight Loss?

Intermittent fasting is one of the popular trends these days. It is known to be effective in improving metabolic health, weight loss, and perhaps even longer lifespan. According to various studies, it can have powerful effects on your body and brain.

What is Intermittent Fasting?

People spend thousands of money on weight loss supplements and fat loss products. But do you know with intermittent fasting you can achieve your weight loss goals? Yes, you read that right. 

Intermittent fasting is an eating pattern between the periods of eating and fasting. It doesn’t specify what kind of foods to eat but rather tell you when to eat them. Basically it is not a diet but an eating pattern. Common intermittent fasting diets include daily 16 hours fast or 24 hours twice a week. Some of the common intermittent fasting methods are as follows:

• Eat, Stop, Eat: It requires 24 hours of fasting once or twice a week. For example, By not eating from breakfast one day until breakfast the next day. 
• The 16:8 Method: This method Includes skipping breakfast and restricting the daily eating period to 8 hours, like 1-9 pm. Then fasting for 16 hours in between. 
• The 5:2 Diet: This diet plan you have to consume only 500 to 600 calories on 2 non-consecutive days of the week but eat normally on the other five days.

Reducing your calorie intake when following these methods can cause weight loss as long as you avoid eating much during the eating periods. Most of the people find the 16:8 method to be the most sustainable and simplest plan to stick with, making it the most popular. 

What Are The Benefits Of Intermittent Fasting?

When you fast various things happen in the body on the molecular and cellular level. Like your body adjust hormone levels And also initiate important cellular repair processes and change the gene expression. Here are the intermittent fasting benefits.

• Intermittent fasting for weight loss is the right pick. It changes the hormone levels to help in weight loss, By increasing growth hormone levels, lowering insulin levels and increasing the fat-burning hormone release. Because of this your metabolic rate also increases.
• Intermittent fasting lowers blood sugar and reduces insulin resistance that can protect you against type 2 diabetes.
• According to studies, it also reduces inflammation, the main driver of many chronic diseases.
• Intermittent fasting is also known to reduce bad LDL cholesterol, inflammatory markers, blood triglycerides, insulin resistance, and blood sugar, all risk factors for heart disease.
• It increases the brain hormone and also helps in the growth of the new nerve cells and may protect against Alzheimer’s disease.
• Intermediate fasting can extend life span and also work as an anti-ageing.

Overall intermittent fasting can make things easier for you as you don’t have to eat too many meals and don’t have to spend too much time.

Intermittent Fasting V/S Keto Diet

Keto Diet: Keto diet is high in fat and low in carbs. The goal of this diet Is to develop ketosis, Where the body uses part as the energy source instead of carbohydrates by converting it to Ketone bodies. The importance of proteins, carbohydrates and fats depending on what type of keto diet you are following. There are four types of keto diet that varies as per the calorie requirement such as: 

• Standard Keto Diet: 5% carbs, 20% protein and 75% fat
• High-protein Keto Diet: 5% carbs 35% protein and 60% fat
• Cyclic Ketogenic Diet: It includes 5 days of keto diet with 2 days of high carb consumption every week. 
• Targeted Keto Diet: Carbs are added strategically before, during, or post-workout sessions. 

Advantages of the Keto Diet:

• Effective in weight loss
• As fat is used rather than carbs, Insulin resistance and blood glucose level improves, which makes the diet less susceptible to diabetes 
• With the right food choices, it can help you to improve blood pressure and cholesterol levels
• Reduces adult acne because of less sugar intake
• Boosts brain health and improves mental performance

Disadvantages of the Keto Diet:

• Dehydration may lead to indigestion and constipation
• People report bad breath and increase in acetone production
• Should be supplemented with multivitamins to avoid cramps due to lack of magnesium
•  Strictly stick to the diet to get the full benefits that can be difficult for others 

Intermittent Fasting: Intermittent fasting means changing your eating behaviour then reducing the calorie intake itself. You can eat anything you want and you can do it at a convenient time. It is not harmful when done right. 

Advantages of the Intermittent Fasting:

• It is a natural and safe way to lose weight
• Reduces insulin resistance, decreasing the risk of type 2 diabetes 
• Save you money and time for preparing and cooking 3 meals a day
• It also protects the brain from cognitive disorders such as Alzheimer’s disease
• It doesn’t cause muscle wasting, making it safe for fitness instructors and bodybuilders  

Disadvantages of the Intermittent Fasting:

• For some people, it may be discomforting and can become difficult to resist hunger pangs
• It can cause amenorrhea in women, where the menstrual cycle ceased, so it is recommended doing 12 to 14 hours for women 
• People can rely on coffee to keep the hunger pangs at bay, some may develop caffeine dependency
• It can develop eating disorders in some people

Ketogenic Diet or Intermittent Fasting plans have their fair share of advantages and disadvantages. But when done right, you can get the benefits.

ALSO READ: Calories vs. Macros: Is One More Important Than the Other?

Intermittent Fasting Diet Plan

To make sure you get the most benefits from intermittent fasting, it’s important that you eat nutritious foods and drinks during the eating periods. Having nutrient-dense whole foods will help you achieve the most health benefits. There is not a specific intermittent fasting diet plan, just incorporate the following through the eating periods: 

• Whole Grains: Make sure to avoid all food items that contain refined wheat. Choose grains such as barley, buckwheat, quinoa, rice, oats, etc.
• Vegetables: You can consume all the vegetables. Choose more green, leafy options as well as cucumber, broccoli, tomato, cauliflower, etc.
• Fruits: All fruits are perfect options especially apples, oranges, pears, bananas, peaches, and berries. 
• Protein: Pick lean protein options (without fat) like meat, poultry, eggs, nuts, seeds, legumes, lentils, etc.
• Healthy Fats: Avoid all the saturated fats. Choose oils made from olive, coconut, avocado, mustard, sesame, peanut, etc.

During the fasting period, you can consume calorie-free beverages such as coffee (no sugar), unsweetened tea (green tea), and water. This will help you to stay hydrated. Avoid overeating or munching on junk food during eating periods as this can sabotage your health regimen.