How to Lose Weight with Intermittent Fasting

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Intermittent fasting (IF) is a dietary strategy that involves alternating fasting and eating intervals. It has gained favor in recent years as a method of losing weight, particularly fat. In this post, we will look at the science behind intermittent fasting for fat reduction as well as some of the most common IF methods.

How Intermittent Fasting Works

Intermittent fasting works for fat reduction by limiting the time window during which you can eat, reducing the quantity of food you consume overall. By reducing your eating hours, you naturally consume fewer calories overall, which can contribute to weight loss. Furthermore, when you fast for a long period of time, your body changes from utilizing glucose as fuel to using fat as fuel. Furthermore, when you fast for a lengthy period of time, your body changes from using glucose as its major fuel source to utilizing stored fat. This is known as ketosis, and it might result in weight loss.


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Another advantage of intermittent fasting for fat loss is that it can aid in the reduction of insulin levels. Insulin is a hormone that regulates the body’s blood sugar levels. When you eat, your body produces insulin to assist in the transport of glucose from your circulation into your cells for energy. When you consume too much, too frequently, or too many refined carbs, your body becomes insulin resistance. This can result in a variety of health issues, such as weight gain, type 2 diabetes, and metabolic syndrome. You can help lower insulin resistance and increase fat loss by limiting the frequency and amount of meals you eat.


Popular approaches to intermittent fasting

There are various techniques of intermittent fasting that are popular, including:


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Method 16/8: This entails fasting for 16 hours and eating for eight hours. For instance, you may skip breakfast and have your first meal at midday, then finish by 8 p.m.

Method 5:2: Diet involves eating normally five days a week and lowering calorie consumption to 500–600 calories on two non-consecutive days.

Eat-stop-eat: This entails fasting for 24 hours, generally from supper to dinner or lunch to lunch, once or twice a week.


Alternate-day fasting entails fasting every other day, either by ingesting only 500-600 calories on fasting days or by fasting totally on those days. It’s important to note that intermittent fasting isn’t for everyone, especially those who have a history of eating problems or certain medical issues. If you’re thinking about trying intermittent fasting, talk to your doctor or a certified nutritionist first.

Tips for successful intermittent fasting


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Here are some recommendations to help you succeed if you decide to attempt intermittent fasting for fat loss:

If you’re new to fasting, start with a shorter fasting window and then work your way up to longer intervals.

Keep hydrated: During fasting times, drink plenty of water, herbal tea, or other non-caloric liquids to help satisfy hunger.

Choose nutrient-dense foods: When you do eat, choose nutrient-dense whole foods such as vegetables, fruits, lean meats, and healthy fats to ensure your body gets the nutrition it requires.

Please be patient: Fat reduction requires time, and intermittent fasting is not a quick fix. It is critical to be patient and consistent with your fasting and eating habits.

To conclude, intermittent fasting can be an effective approach to improve fat reduction by lowering caloric intake, increasing ketosis, and improving insulin sensitivity. It is, however, not suitable for everyone and should be treated with caution. If you’re thinking about doing intermittent fasting for fat reduction, talk to your doctor or a certified dietitian first to be sure it’s safe and appropriate for you.

Photo credit Getty Images

By Misbah Shahid

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