How quickly do you lose weight with intermittent fasting

Published on: 16 December 2020, 18:07 pm IST

• 116

Intermittent fasting is an alternative to full fast. It involves alternating cycles of fasting and eating. What it is, is restricting your daily eating to a narrow window of time—let’s say six to eight hours.

In any case, we get into an intermittent state of fasting overnight automatically. If you go to bed at around 10.00 pm at night and you don’t eat breakfast until 7.00 or 8.00 am in the morning, you are in a fasting state in any case. If you can extend this state by another six to eight hours, then you will be able to see an even better effect. This basically means that if you finish eating your dinner by 7 PM seven, your next meal will be around noon the next day. 

Intermittent fasting is a natural concept 

Intermittent fasting for weight loss is more of an instinctive methodology. As and when your body is ready to align with it, you will excel in it. It is also a natural concept to the body. For example, when you feel unwell, it is quite natural to lose your appetite. And considering our ancestors were hunters and gatherers and ate only when they were able to hunt down animals or found fruits and nuts—our body is quite capable or well adapted in handling IF.

Here’s what you can and can’t eat while you’re doing intermittent fasting for weight loss

During the fasting period only water is allowed. Tea, coffee or any other beverages are also not permitted. Some other types of IF may include tea, coffee and other non-caloric beverages. 

Intermittent fasting is an excellent way of losing fat by helping the insulin–the fat storage hormone–to function more efficiently by keeping it down and preventing blood sugar spikes and inflammation. Also this method of fasting helps in healing the body by giving a break to digestion and redirecting the blood flow to the parts of the body that needs healing and care. 

Intermittent fasting also stimulates BDNF. BDNF or brain-derived neurotrophic factor is a protein that plays a key role in creating new neurons and protects existing ones. It connects one neuron to another and is therefore important in that communication–a process that’s vital for thinking, learning and brain function. The gene that turns on BDNF is activated by intermittent fasting.

As much as the focus is on when you should be eating, I would want to call your attention and encourage you to eat balanced meals for best results comprising of:

• Complex carbohydrates such as jowar, bajra, rajgira, quinoa, oats and brown rice
• Lean protein such as eggs, chicken, fish, dals, pulses, nuts and seeds
• Healthy fats such as coconut oil, ghee, olive oil, avocados, nuts and seeds
• High-fibre fruits and vegetables
• Adequate water, exercise, sleep, and rest

Also, watch:

It is important to understand that indulging into high-caloric foods such as high sugar, high fat, refined flour and processed foods during the eating window will still lead to inflammation and result in yoyo in the fat percentage rather than a sustained weight loss effect. 

This is how much weight you can lose with intermittent fasting

In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function. 

Having said that it is equally important to keep other factors such as age, physical activity levels, medicals, and stress levels in mind while considering weight loss. 

Is skipping meals a bad idea or a secret weight-loss weapon? One diet trend that shows no sign of going away soon is intermittent fasting. That's when you voluntarily abstain from food or beverages other than water for a certain amount of time. Some fasting is for religious reasons, while others fast for weight loss.

But is intermittent fasting a healthy way to lose weight?

The three popular approaches to intermittent fasting are:

• Alternate-day fasting
  Eat a normal, healthy diet one day and then completely fast or have one small meal the next day. Usually, the small meal is fewer than 500 calories.
• 5-2 fasting
  Eat a normal diet five days a week and fast two days per week.
• Daily time-restricted fasting
  Eat normally but only within an eight-hour window each day. For example, skip breakfast, but eat lunch around 11 a.m. and dinner by 7 p.m.

Benefits of intermittent fasting

Can intermittent fasting improve your health? Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term.

It appears that fasting for a short time can produce ketosis, which is a process that occurs when the body doesn't have enough glucose for energy, so it breaks down stored fat instead. This causes an increase in substances called ketones. This, coupled with fewer calories consumed overall, can lead to weight loss. Research suggests that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss.

Fasting also affects metabolic processes in the body that may work to decrease inflammation, as well as improve blood sugar regulation and physical stress response. Some research shows this may improve conditions associated with inflammation like arthritis, asthma and multiple sclerosis.

Little long-term research has been done on intermittent fasting to examine how it affects people over time. As a result, long-term health benefits or risks are unknown.

Side effects of intermittent fasting

Intermittent fasting can have unpleasant side effects. They could include hunger, fatigue, insomnia, irritability, decreased concentration, nausea, constipation and headaches. Most side effects go away within a month.

Sticking with an intermittent fasting routine can be easier for some people rather than trying to watch calories every day. Other people, especially those with busy or variable schedules, have more difficulty maintaining an intermittent fasting routine.

Is intermittent fasting right for you?

Intermittent fasting is safe for many people, but it's not for everyone. Skipping meals is not recommended for people under 18, those with a history of disordered eating, or those who are pregnant or breastfeeding. Athletes may find it difficult to fuel and refuel appropriately for an active lifestyle. If you have diabetes or other medical issues, talk with your health care team before starting intermittent fasting.

Also, note that the key to weight loss with intermittent fasting is not to overeat during your eating windows. Eating fewer calories than you expend remains the basis for losing weight.

Shortening the eating window may make it difficult to get the vitamins and minerals you need. While on this diet, it is important to eat meals made from quality, healthy ingredients, such as fruits, vegetables, whole grains, low-fat dairy and lean protein.

Intermittent fasting can be dangerous if taken too far. A technique called dry fasting restricts food and fluid intake, resulting in severe dehydration and posing serious health concerns. Malnutrition can occur if the caloric restriction is too severe, such as averaging fewer than 1,200 calories a day long term.

Romi Londre is a dietitian in Nutrition in La Crosse, Wisconsin.

How much weight can you lose in a month with intermittent fasting?

How long does it take to start losing weight with intermittent fasting?

How much weight can you lose in a week through intermittent fasting?

How long does it take for 16 8 intermittent fasting to work?