Intermittent Fasting for Weight Loss: What is it and How to Go with it?

Intermittent Fasting for Weight Loss: What is it and How to Go with it?

Bajaj Finserv Health
September 29th, 2021
5 mins read

Key Takeaways

  • Check your health conditions before you start a intermittent fasting for weight loss.
  • When you follow an intermittent fasting, belly fat reduces considerably.
  • 16:8 is the most effective intermittent fasting window to follow.

How would you feel about losing weight without following fad diets or spending hours at the gym? Sounds interesting, right? That’s where intermittent fasting for weight loss comes into play.  To lose weight, consistency is key. Following strict diets that may not be sustainable in the long run cannot help you shed those extra kilos. More than a diet, an intermittent fasting weight loss plan is a healthy eating pattern that has been gaining popularity recently. The vital question here is when you eat rather than what you eat. However, eating in moderation is also important when you are considering intermittent fasting for weight loss.

Keep in mind that some people may not find an intermittent fasting weight loss diet effective either due to health reasons or rigid work schedules. It is better to try intermittent fasting only after assessing your health. If you are suffering from diabetes, taking medications, breastfeeding or pregnant, this form of weight loss is a big no-no. Even adolescent children should refrain from intermittent fasting.

To know more about intermittent fasting for weight loss, read on.

What is Intermittent Fasting
Intermittent Fasting Diet Chart
Intermittent Fasting Weight Loss Types
Intermittent Fasting Benefits
 Intermittent Fasting and Weight Loss

What Is Intermittent Fasting?

Often called the best fasting for weight loss, intermittent fasting allows you to eat what you normally do, but by following a certain eating schedule. Studies reveal that your body is capable of surviving without food not just for hours but even for several days [1]. Usually you may not be following a proper eating pattern, for which you can blame your fast-paced lifestyle in this technologically advanced world! You may even tend to binge on snacks and processed foods post dinner or even after midnight. Minimal physical activity and increase in calories can cause heart ailments, obesity and many other illnesses apart from obesity.

Tackling all these issues, intermittent fasting can promote good health. While there are different ways to do it, be consistent and follow the same eating pattern throughout. Until you get comfortable with the whole process, stick to the same schedule before you increase your fasting window.

When you fast for long hours, your body gets into starvation mode. This means your body is depleted of its sugar reserves and starts to burn fat for energy. This process is also called metabolic switching. This is exactly why during intermittent fasting belly fat gets drastically reduced. As you increase gaps between your meals, your body also starts to burn fat reserves rapidly. Intermittent fasting also helps in the autophagy process. In this process, your body removes waste materials. This happens only when glycogen reserves in the liver are depleted.

Intermittent Fasting Weight Loss Diet Plan:-

The following infographic shows you a diet plan for intermittent fasting for losing wieght.

weight loss diet plan

Intermittent Fasting for Weight Loss: What Are the Different Types?

16:8 Intermittent fasting:-

The most effective intermittent fasting plan is the 16:8 plan. Here, your fasting window is 16 hours and your eating window is 8 hours. This is one of the most feasible plans that can be followed by anyone and is called time-restricted fasting.

However, it is better to start with a 12:10 plan before you proceed to 16:8. If you are a beginner, you can initially start with a 12:12 plan, wherein you fast for 12 hours and eat during the remaining 12 hours. This is also known as an overnight fasting plan.

5:2 Intermittent fasting:-

Another popular fasting method is 5:2 fasting. In this plan, you eat normally without keeping a calorie count for 5 days. However, on the remaining 2 days you restrict your calorie intake to 500 or 600 calories. The number of calories you need to consume is determined by your BMI.

Whole Day Fasting:-

Another mode of approach is called the whole day fasting method, you only eat once in 24 hours. It is essential to consume nutrient-dense foods as you are eating only a single meal in a day.

You can choose a plan you are comfortable with after understanding your health and related needs. It is also ideal to have water during your fasting window and consume a well-balanced diet. Avoid processed foods during this time to ensure your body gets all the required nutrients.

Intermittent Fasting and Weight Loss

Intermittent Fasting for Fat Loss: What Are the Benefits?

While intermittent fasting can reduce obesity, it also helps in boosting your energy. Following this specific eating pattern may also help in decreasing body inflammation apart from regulating your blood sugar levels. A study also revealed the normalization of blood pressure in extremely obese patients by following a three-week fasting diet [2]. Intermittent fasting can also improve your heart health by decreasing your bad cholesterol levels.

Is it safe to follow an intermittent fasting diet for weight loss? 

Though there are many pros to intermittent fasting, you should also be aware of its disadvantages. While intermittent fasting can help you with weight management, you shouldn’t be following it if you have blood sugar problems or suffer from any other health ailments. If you are on certain medications or trying to conceive, this weight loss method is not suitable for you.

Those who are underweight or have eating disorders should also refrain from following intermittent fasting. When there is prolonged starvation, you may be tempted to overeat during the eating window, which is also not good for your body [3]. So, it is best to ensure you don’t fall into these categories or to start slow when you begin this process. 

Additional read10 Important Diabetes Tests for a Healthy Life

While intermittent fasting may be associated with lower BMI levels, it is all about adapting yourself to this lifestyle and following it consistently. If you need more advice on how to go about this, connect to the best nutritionists and dieticians on Bajaj Finserv Health within minutes. Choose a specialist near you and get all your queries on intermittent fasting solved as quickly as possible. This way, you can start your weight loss journey with confidence!

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