Fasting for weight loss is not recommended. Fasting can also be linked to increased risks of heart disease, diabetes, and kidney damage.
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This was the conclusion drawn by a study which found that if you fast intermittently , it may be your best option for weight loss compared to other methods like dieting or intermittent calorie restriction (ICR).
The authors of the study conducted an 8-week randomized controlled trial on 32 overweight adults with either combined type 2 diabetes and no history of cardiovascular complications or mild-to-moderate hypertension.
The participants were split into 2 groups – one that used ICR and another that used intermittent fasting.
The intermittent fasting group followed a 20:4:20 diet with all meals and snacks, and the patients who were put on ICR diet ate no more than 4 meals/day with an energy intake of $1,200 per day.
The subjects were given the option to consume 500 calories each day between breakfast and dinner, making 500 eatable calories their total daily calorie limit.
The results showed that the participants in the ICR group had more success at losing weight on the diet. Compared to those who used traditional dietary methods.
Benefits of intermittent fasting :
1. Promote Weight Loss
Intermittent fasting is a diet pattern where eating times are reduced to a few hours each day, and the rest of the day’s calorie needs are met with a combination of fat, protein and carbohydrates from sources like nuts, seeds, vegetables and fruits.
2. Reduce Hunger
IGF-1 may be responsible for helping you feel full after eating. It is released when your body senses you have eaten enough.
Studies show that intermittent fasting could trigger higher levels of this hormone that controls hunger and provides long-lasting energy. In addition, IGF-1 helps to lower triglycerides in the blood.
In fact, triglycerides have been found to decrease by 16% during an intermittent fast .
3. Reduce the risk of diabetes and heart disease
Many of us know that eating too much or eating the wrong foods can result in weight gain and obesity.
But did you know that eating too little can also be bad for you? Extreme calorie restriction may cause many health problems such as atherosclerosis, high blood pressure, infertility, osteoporosis and some cancers .
For example ,a study has shown that every 10% decrease in daily energy intake is associated with a 4% increase in cardiovascular disease risk .
People who cut way back on their calories may not only lose weight more quickly, but they also see improvements in health markers such as blood pressure and cholesterol.
4. Boost Ketone levels
Intermittent fasting has been found to increase ketone production in the body, which can significantly boost weight loss and energy levels.
Your body naturally produces ketones when you are fasting , but high-carb meals can cause the process to slow down.
Studies have shown that intermittent fasting may help boost your metabolism enough that you naturally produce more ketones , making it easier to stay lean without any added effort .
5. Avoid indulgence with pre-meal snacks
Pre-meal snacks are easy to make and highly addictive, especially if you are on a diet .
It is difficult to resist temptation with these foods, but it will make life much easier if you avoid them altogether .
The researchers recommend keeping an eye on your calorie intake , especially before meals. You will be less likely to overindulge if you are not eating before the main meal .
6. Find out if you can fast longer than 16 hours
There is no “one size fits all” diet that works for everyone. Some people find that 16 hours of fasting is difficult, while others have more time between meals .
If you have trouble getting back to your normal routine after fasting for so long , try extending the fasting period to allow your body to adjust more easily .
Also, remember that during intermittent fasting, you can always consume zero calories .
7. Make time for regular exercise
As you continue intermittent fasting , it is important to maintain exercise routines .
Exercise not only helps to lower your body fat stores, but it can also give you more energy while fasting .
Checking the diet is essential to reduce the risk of complications during intermittent fasting .
8. Avoid using other medications
Fasting is commonly used for diabetes management , especially in type 2 diabetes patients.
But medications like insulin and sulfonylureas may be affected by changes in diet and should be monitored by a doctor .
