In this post, we will discuss how do you lose weight with intermittent fasting; moreover, we cover the basics, how to get started, what is intermittent fasting, how long before you see results, and much more!
They’re more diets than ever on the market, and all claim you will lose excess fat. However, most don’t specify how you lose fat, or, indeed, you lose fat at all. For instance, did you know you can lose weight without fat loss?
Well, you can. Most commonly, especially if you choose the “melt fat rapid” type of diets. These usually are industry charlatans in it for the quick profits at the expense of you. Melt fat rapid diets typically see weight loss in the form of losing weight through water loss!
The scales lie, don’t trust them
When you embark on rapid weight-loss diets, they usually tell you to eliminate carbs or have very little within your diet. Eliminating carbs causing your body to reduce water retention giving the appearance you’ve lost weight. Of course, soon as you introduce carbs back into your diet, you will almost instantly put it back on.
What you should be aiming for is a reduction in total body fat. Some scales do give you this metric, and it’s an excellent guideline to follow, but don’t get wrapped up in it. Home scales are notorious for inconsistencies with accuracy.
Intermittent fasting is much better for total body fat reduction and doesn’t promote eliminating carbs. In fact, to a certain extent, you can eat what you want.
What is intermittent fasting
Intermittent fasting is a process of starving the body for a certain length of time. You cycle between eating and fasting and is particularly beneficial for losing weight (1). Intermittent fasting has different methods that will suit you and your lifestyle. Some methods are easier than others.
Intermittent fasting isn’t as strict as other diets. In fact, the diet itself doesn’t mention what you can eat but rather when you should eat.
Hearing the word “fasting” might make you believe it’s a hard diet to follow. However, many people have reported having more energy and not noticed any hunger pains. Although, in the beginning, you may experience some hunger pains as your body adjusts
different types of fasting states
There are many ways to fast, but three of the most common are below –
- The 16/8 Method: Fast for 16 hours each day, for example, by only eating between noon and 8 pm.
- Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
- The 5:2 Diet: During two days of the week, eat only about 500–600 calories.
I find the 16/8 method to suit me the most; I can easily skip breakfast and not eat after 8 PM. I also think the 5:2 would be suitable. However, I know I can’t go a full 24 hours without food.
How To get started
Starting on an intermittent fast is relatively easy. Pick what method is best for you and go for it. although easy to get started some points to consider
- Social interactions
- Support networks
- Nutritious foods for best results
- Foods that keep you fuller for longer
Social interactions will be the most significant consideration! For instance, do you go out at the weekends and drink? If so, the 16/8 method isn’t ideal. You may consider not eating for 24 hours during the week.
Furthermore, choosing foods that are high in protein and fiber will help you fight hunger pains at the beginning of your new fasting lifestyle.
Not to mention having a good support network is crucial. The last thing you want is the temptation of friends and family inviting you for lunch and drinks in your fasting state.
Lastly, keep an eye on calories. Keeping an eye on calories is especially important if you decide on a 5:2 diet. It won’t take long to be over your daily calorie amount during the fasting state.
How do you lose weight with intermittent fasting
Intermittent fasting is a natural way to lose weight. After all, humans have been fasting one way or another for thousands of years. Most notably through necessity. We instinctively fast during sickness, and in our primitive days, we would have had periods where food was scarce. In essence, our bodies are hard-wired to fast and respend with biological changes such as weight loss.
The main component of losing weight is the reduction in calories. In short, we burn more calories through everyday activities than we consume. Being in a calorie deficit will always result in weight loss.
When fasting, other changes happen as well that contribute to healthy weight loss. Your sugar levels and insulin decrease and growth hormone increases. (2)
Fasting has other benefits as well
Intermittent fasting is excellent for weight loss, but studies have also shown it may help with living longer and help prevent certain diseases!
At present, the studies show a positive result against heart disease, type 2 diabetes, cancer, Alzheimer’s disease (3)
Summary on, how do you lose weight with intermittent fasting
Overall, intermittent fasting is an excellent choice for weight loss. Relatively easy to stick to and is more of a lifestyle change than a diet. Think of a lifestyle change as something you can do for the rest of your life.
Furthermore, intermittent fasting isn’t restrictive in what you can eat. Being restrictive is the usual cause of people not sticking to a diet. The different methods will drastically help you maintain the fasting lifestyle. There are no hard rules.
Like with anything, preparation is key to success. Don’t forget, our bodies are well equipped for fasting, so this is perfectly natural. Once you get over the initial period, you will start to see the benefits in a few short weeks.
Hope you enjoyed “How do you lose weight with intermittent fasting” and would love to hear your thoughts or experience with fasting