Intermittent Fasting For Weight Loss: Does it Work & How to get it right

Well! Intermittent fasting has been practiced for over a decade. Many people get jitters when they hear the term "intermittent energy restriction." This method of losing weight involves an eating pattern method that is time bound to restrict calorie intake and is also known as intermittent energy restriction.

After nearly two decades of research, this method took center stage. It may interest you to know that research on therapeutic intermittent fasting treatment for obesity began in 1915, and since then, researchers have concluded that it can aid not only in weight loss but also in the reversal of some lifestyle diseases that have recently come to the forefront.

Intermittent Fasting- Does it Really Work?

If you are looking to know more about how to use intermittent fasting for weight loss and other health benefits, here we are with some answers to your queries.

What is intermittent fasting?

In simpler terms, intermittent fasting is a time bound eating method, which focuses on WHEN you eat in contrast to commonly followed diet practices of WHAT you eat.

Are there different methods we can choose from?

There are three types or methods of intermittent fasting styles; alternate day fasting routine, periodic fasting and time bound restricted eating.

1. Alternate day fasting routine, as the name suggests is alternating between fast days and feast days. According to this method, one is expected to follow a strict energy consumption schedule where the individual eats 25% less than his energy needs on fast days, alternating it with a 24hr feast day. 

This can be further modified into a routine energy consumption day (normal food intake) and a reduced-restricted low calorie diet day OR a complete no calorie day. 

Speak to your nutritionist before you adopt any method as they can adjust the diet plan as per your BMI and energy needs. Moreover, a trained nutritionist can craft a perfect intermittent fasting schedule too!

2. Periodic fasting, also known as the 5:2 diet routine, requires the individual to fast for a period of more than 24 hours, or to fast for two consecutive days in a week and eat your normal calorie count for the remaining five days. Instead of a total famine, on fasting days, one can limit the calorie count to as little as 500 kcal.

3. Time restricted eating- In this method an individual is given a strict time window of 8-12 hours per day in which he can eat. This helps to form a routine eating pattern or calorie intake per day.  If fasting rules are followed correctly and the body aligns with its natural rhythm of wake-sleep cycle, also known as the circadian cycle, the result is magnificent, not just with weight and inch loss but also one can find a positive change in brain function and spiked energy levels.  

Intermittent fasting is a successful way of losing fat by keeping the blood sugar spikes and inflammation under control. It is also recommended way for healing the body and giving a breather to the digestive system.  Researches have shown that intermittent fasting is safe and has helped in reversal of many life style diseases like metabolic disorders, insulin resistance, overweight/obesity, hypertension/ high blood pressure, inflammation and abdominal fat.

So, are you going to find out if intermittent fasting really works? Till next time Happy Fasting

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