Effects of Intermittent Fasting on Weight Loss
In searching for the most effective weight loss methods, people have tried multiple options. From strict calorie deficits to low-carb meal plans, they all have different effects. What remains the same is the fact that your body remains under stress during weight loss because of a calorie deficit and intense workouts. In one of our previous articles, we analyzed the most unhealthy ways to lose weight, mentioning what approaches cause damage to your body (for example, skipping meals or chasing fast results).
Intermittent fasting differs from other methods of reducing body weight, as it limits the time when you can eat and helps you with weight loss. The implementation of an intermittent fasting plan may take a while, but in short, it will lead to weight loss and reduced fat percentage in your body. Keep reading this article, as we will tell more about intermittent fasting and how it helps in burning calories and reducing weight.
What Is the Sense of Intermittent Fasting?
The main difference between intermittent fasting and other major weight-loss diets is in the approach. When you do intermittent fasting, you focus on not what to eat but when to eat. When fasting for weight loss, you divide your day into two-time intervals: 8 hours and 16 hours. During the 8-hour time interval, you eat your meals, and during the 16-hour time interval, you're fasting. The idea behind this eating plan is to let the body exhaust sugar stores and switch to using fat as the main resource. Besides chasing the goal of losing weight, people try intermittent fasting for weight management. They rescale the amount of food and change the pace of their training sessions.
First, when you only start implementing intermittent fasting for weight loss, your body may be stressed. It's normal because you change the behavior and the schedule. It will take some time to adapt, but initially, your new weight loss strategy will bring you some visible results in weeks. Moreover, the 16/8 fasting model is not the only one you can use. There are several ways to manage your time for fasting and eating:
14/10 method. You eat during a 10-hour window and then fast for 14 hours. A good option for those who want to start doing intermittent fasting as the time frame to take food is longer.
18/6 method. A more strict option of fasting, as you have a short 6-hour frame for eating. Usually, people who stick to such a schedule eat between 2 and 6 p.m. while fasting for the rest of the day.
The 5:2 method. A non-standard approach where you eat normally for 5 days. For the rest of the week, you limit yourself to 1 meal that contains 500-600 calories. It's an alternative for people who can't do classic intermittent fasting but want to get the benefits of this diet.
One Meal a Day (OMAD). An extreme version of fasting where you have 1 large meal a day and fast for the rest of the day. This should be a high-volume meal containing key nutrients and all the components (protein, fats, carbohydrates, and fiber).
Instead of limiting the amount of calories you can consume, you get time restrictions on your weight loss meal plan. It means that you can still eat the same amount of calories and have regular meals. Due to the change in biological rhythm, you don't eat too much or take the food too late, which is also not good for your body.
Combining Intermittent Fasting With Workouts to Lose Weight
Healthy weight loss is not only about changing your behavior in eating; it's also about implementing regular physical activity and keeping your muscles in shape. So, how to combine intermittent fasting with workouts to lose weight and keep yourself healthy?
The main point is to understand when to work out and how. If you do both cardio and weightlifting, it makes sense to divide them. Do a low-intense cardio session before you break the fast, as your body will keep using fat as the main source of energy. The weightlifting session should come during the eating frame, as you will restore the energy and give your body fuel for further activity. Moreover, you will have a post-workout meal, so the energy window will be closed. Besides, it's important to drink enough water to avoid dehydration. The impact of intermittent fasting on health can be significant, but you have to make sure your body gets all the needed components to keep up with your regular activity. Choose water with electrolytes to avoid fatigue, and take black coffee or green tea to improve endurance and provide additional energy boost.
Develop your training schedule according to the selected fasting diet
Negative Aspects of Intermittent Fasting
Despite having several health benefits, intermittent fasting can still have side effects. On the first days of fasting, it could lead to decreased concentration, fatigue, nausea, insomnia, and other negative consequences. They mostly appear during the first days of new restrictions on weight loss, as your body has to adapt. Later, when you switch to a new schedule completely, there will be no problem with fasting. What you can do is:
Ensure you are eating enough and consuming the needed elements.
Drink enough water and stay hydrated.
Monitor your health condition.
If you wonder what to eat on intermittent fasting for weight loss, there's always a good option to get a weight loss meal plan. It's well-balanced in terms of calories, portion sizes, and number of meals. A weight loss meal plan contains 7 meals, including snacks, and offers different options all the time. With it, you won't be struggling to eat the same food, as our chefs will keep you satisfied during your fasting weight loss program.
FAQ
How much weight can you lose with intermittent fasting in one month?
With proper training and an eating schedule, you can lose up to 2 kilograms in one month. The result will depend on the quality of the food and the pace of your training.
Is the 16/8 the only method for a fasting diet?
You can do different time frames of intermittent fasting. It can be a 14/10 model, an 18/6 model with a small window for eating, or a 5:2 model as an alternative.
What food should you avoid during intermittent fasting?
Don't add processed products, high-calorie snacks, fast food, and sugary drinks to your diet. They cause calorie disbalance and lead to blood sugar spikes, making you feel hungry soon after having a meal.
