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Intermittent Fasting

What Is Intermittent Fasting?

The concept of fasting, temporarily abstaining from foods and drinks for a set period, has been around since the beginning of time. It can mean avoiding certain foods and drinks or not eating and drinking altogether. Many religious practices include fasting as a means of ridding the body of its impulses, gaining mental control, and deeply connecting with the spirit.

There is no one correct way to fast, but it is usually intended to challenge the body. Liquid fasts, meat fasts, and carbohydrate fasts are examples of common fasting strategies. As a general rule, intermittent fasting diets have less to do with what you eat and more to do with the timing of your eating.

How Does Intermittent Fasting work?

During intermittent fasting diets, you have a short window of time to eat each day. The remainder of the time is spent abstaining from eating, snacking, or drinking added calories. Dieters who rigidly stick to this plan and avoid eating outside of acceptable time periods can dramatically reduce the number of calories they ingest daily. Intermittent fasting is an ideal weight loss plan for dieters who are disciplined, or want to become more disciplined, regarding when they eat. Helpful strategies include preplanning meals with fiber-dense options and adding a medium to high amount of lean protein to keep you satiated during the fasting periods.

Does Intermittent Fasting for Weight Loss Work?

Many dieters turn to fasting for quick weight loss. Research shows that periodic fasting can reduce susceptibility to chronic diseases, improve memory and cognitive functioning, boost energy levels, and accelerate weight loss. Intermittent fasting diet plans help you lose weight by lowering your insulin levels to burn stored fat instead of glucose, reducing inflammation for improved endurance, boosting metabolism to burn more calories, and reducing your daily caloric intake.

Examples of Intermittent Fasting Methods

There are many acceptable and healthy ways to fast. All methods can be effective and beneficial, but finding the one that works best for you depends on your individual needs and wants. We’ve listed some of the most popular and practiced intermittent fasting diets below.

  • The 5:2 Method: This method consists of eating normally five days of the week and limiting yourself to only 500-600 calories on the other two days. There are no restricted foods, and you can choose any days of the week to fast, as long as there is at least one non-fasting day between them.
  • The 16/8 Method: This method involves fasting for 16 hours each day, with an 8-hour eating window. This cycle can be repeated as frequently as you’d like. Some dieters find this method easier to stick to because it’s less restrictive and more flexible to fit into a daily routine.
  • Alternate-Day Fasting: This approach consists of completely fasting from food on one day and the next day eating what you want moderately. Modifications to this method include eating 500 calories on fasting days. You can still drink calorie-free beverages like water, tea, and unsweetened coffee.

Benefits of Intermittent Fasting

Intermittent fasting can lead to weight loss and increase lean muscle. Research proves the immense benefits it can have on your weight, health, and brain. Periodically fasting can decrease cholesterol levels, aid in cellular repair processes, improve brain health, and reduce risk factors for heart disease, cancer, and diabetes. Additional benefits include improving your vascular function, which can enhance the appearance of your hair, nails, and skin. Intermittent fasting diets for weight loss can also:

  • Lower blood sugar and stabilize insulin levels
  • Reduce inflammation
  • Improve digestion
  • Burn stubborn fat quickly and gain muscle
  • Increase natural human growth hormones, which slows down the process of aging and aids in muscle growth.

Risks of Intermittent Fasting

Fasting is both a physical and mental exercise. It can take time to build up your fasting stamina enough to trigger weight loss. Fasting can also interfere with your physical activity, energy, ability to sleep, mood, stamina, and more, so start with fasts that last three to four hours and gradually build up to more extended periods of fasting.

Losing muscle mass may also be a concern for physically active individuals, so consuming extra protein during eating windows is imperative. It’s always a good idea to consult with your doctor before embarking on a fast, especially those with medical conditions like diabetes, fertility issues, pregnancy, those who take certain medications, and those who are underweight. Additionally, those prone to eating disorders like anorexia or bulimia should not participate in intermittent fasting.

Intermittent Fasting Plans with DietDoc

If you’re curious about beginning and sticking to an intermittent fasting plan, the weight loss physicians at DietDoc can formulate an individualized plan for your needs, with around-the-clock nutritional support. With guidance from a certified weight loss doctor and powerful supplements, such as appetite suppressants and emotional eating stabilizers, you’ll lose weight quickly and safely during intermittent fasting.

What Is Intermittent Fasting?

The concept of fasting, temporarily abstaining from foods and drinks for a set period, has been around since the beginning of time. It can mean avoiding certain foods and drinks or not eating and drinking altogether. Many religious practices include fasting as a means of ridding the body of its impulses, gaining mental control, and deeply connecting with the spirit.

There is no one correct way to fast, but it is usually intended to challenge the body. Liquid fasts, meat fasts, and carbohydrate fasts are examples of common fasting strategies. As a general rule, intermittent fasting diets have less to do with what you eat and more to do with the timing of your eating.

How Does Intermittent Fasting work?

During intermittent fasting diets, you have a short window of time to eat each day. The remainder of the time is spent abstaining from eating, snacking, or drinking added calories. Dieters who rigidly stick to this plan and avoid eating outside of acceptable time periods can dramatically reduce the number of calories they ingest daily. Intermittent fasting is an ideal weight loss plan for dieters who are disciplined, or want to become more disciplined, regarding when they eat. Helpful strategies include preplanning meals with fiber-dense options and adding a medium to high amount of lean protein to keep you satiated during the fasting periods.

Does Intermittent Fasting for Weight Loss Work?

Many dieters turn to fasting for quick weight loss. Research shows that periodic fasting can reduce susceptibility to chronic diseases, improve memory and cognitive functioning, boost energy levels, and accelerate weight loss. Intermittent fasting diet plans help you lose weight by lowering your insulin levels to burn stored fat instead of glucose, reducing inflammation for improved endurance, boosting metabolism to burn more calories, and reducing your daily caloric intake.

Examples of Intermittent Fasting Methods

There are many acceptable and healthy ways to fast. All methods can be effective and beneficial, but finding the one that works best for you depends on your individual needs and wants. We’ve listed some of the most popular and practiced intermittent fasting diets below.

  • The 5:2 Method: This method consists of eating normally five days of the week and limiting yourself to only 500-600 calories on the other two days. There are no restricted foods, and you can choose any days of the week to fast, as long as there is at least one non-fasting day between them.
  • The 16/8 Method: This method involves fasting for 16 hours each day, with an 8-hour eating window. This cycle can be repeated as frequently as you’d like. Some dieters find this method easier to stick to because it’s less restrictive and more flexible to fit into a daily routine.
  • Alternate-Day Fasting: This approach consists of completely fasting from food on one day and the next day eating what you want moderately. Modifications to this method include eating 500 calories on fasting days. You can still drink calorie-free beverages like water, tea, and unsweetened coffee.

Benefits of Intermittent Fasting

Intermittent fasting can lead to weight loss and increase lean muscle. Research proves the immense benefits it can have on your weight, health, and brain. Periodically fasting can decrease cholesterol levels, aid in cellular repair processes, improve brain health, and reduce risk factors for heart disease, cancer, and diabetes. Additional benefits include improving your vascular function, which can enhance the appearance of your hair, nails, and skin. Intermittent fasting diets for weight loss can also:

  • Lower blood sugar and stabilize insulin levels
  • Reduce inflammation
  • Improve digestion
  • Burn stubborn fat quickly and gain muscle
  • Increase natural human growth hormones, which slows down the process of aging and aids in muscle growth.

Risks of Intermittent Fasting

Fasting is both a physical and mental exercise. It can take time to build up your fasting stamina enough to trigger weight loss. Fasting can also interfere with your physical activity, energy, ability to sleep, mood, stamina, and more, so start with fasts that last three to four hours and gradually build up to more extended periods of fasting.

Losing muscle mass may also be a concern for physically active individuals, so consuming extra protein during eating windows is imperative. It’s always a good idea to consult with your doctor before embarking on a fast, especially those with medical conditions like diabetes, fertility issues, pregnancy, those who take certain medications, and those who are underweight. Additionally, those prone to eating disorders like anorexia or bulimia should not participate in intermittent fasting.

Intermittent Fasting Plans with DietDoc

If you’re curious about beginning and sticking to an intermittent fasting plan, the weight loss physicians at DietDoc can formulate an individualized plan for your needs, with around-the-clock nutritional support. With guidance from a certified weight loss doctor and powerful supplements, such as appetite suppressants and emotional eating stabilizers, you’ll lose weight quickly and safely during intermittent fasting.

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