Overview
In the past few years, intermittent fasting (IF) established a huge follower base, making it one of the most popular diets today! Unlike other diets, intermittent fasting does not tell you what to eat or what not to eat.
While fasting, you have a time window during the day when you can eat, and another time window when you will restrict your food intake. You can describe intermittent fasting as an alternating cycle between eating and fasting.
In this article, we will cover some benefits of intermittent fasting, especially when it comes to weight loss. After that, we will list a few popular diet plans to promote your weight loss.
It promotes weight loss
The vast majority of people adopt intermittent fasting to lose weight. According to researchers, there are several mechanisms that explain why IF is so effective at promoting weight loss, including:
- Caloric deficit
- Efficient hormonal regulation
- Reduced insulin resistance
Additionally, adopting intermittent fasting will often accelerate your basal metabolic rate, especially if you get into a state of ketosis. This will ultimately promote weight loss.
It decreases insulin resistance
High insulin resistance is the hallmark of diabetes.
Several studies showed that intermittent fasting might reverse insulin resistance. As a result, it might lower the risk of metabolic syndrome and promote weight loss.
Intermittent fasting is also ideal for people diagnosed with pre-diabetes.
It improves cardiovascular health
Intermittent fasting optimizes the function of the cardiovascular system. It also decreases the risk of heart disease. More specifically, there is some research that IF might prevent coronary artery disease (CAD).
For those unfamiliar with this condition, CAD obstructs the coronary artery. The latter supplies the heart with oxygen and nutrients. According to the World Health Organization (WHO), CAD and other cardiovascular diseases are responsible for up to 18 million deaths every single year.
It decreases the risk of some cancers
Cancer claims millions of lives each year. The uncontrollable growth of cells that damage surrounding tissues and organs is the primary pathological feature of cancer.
Fatal complications such as end-organ failure can quickly develop depending on the site and aggressiveness of the cancer.
Due to the absence of warning signs or early symptoms, scientists are constantly searching for potential risk factors that increase the risk of cancer.
Interestingly, IF has demonstrated the ability to slow tumor growth and decrease the risk of new cancer cells. It is important to note that the studies supporting these findings were conducted on laboratory animals, such as rats. Therefore, we cannot draw definitive conclusions from this data until further research is available.
Popular IF plans to lose weight
Depending on your experience with intermittent fasting, one plan might be more suitable for you than another. For instance, beginners may not handle the 24-hour fasting plan. Conversely, advanced followers might not see any benefits from the 14:10 plan.
Here are the most common intermittent fasting plans to lose weight:
The 5:2 plan
This approach divides the week into two periods, a 2-day fasting period and a 5-day non-fasting period. During your fasting, your caloric intake will be limited to around 500 calories in 24 hours. Once you finish this phase, you can go back to your regular diet.
It is important to separate the two fasting days with at least one non-fasting day. Also, eating a lot of fiber and protein can help keep you full during your fasting.
Alternate day fasting
Similar to the 5:2 plan, alternate-day fasting focuses on fasting one day and then going back to your normal diet the day after. So, it’s more of a 3:4 or 4:3 approach.
This is considered a slightly more aggressive plan, as you’ll be fasting for half of the week. The caloric intake is also set at 500 calories in 24 hours.
The 16:8/14:10 plan
This is the most popular plan for IF out there. It involves two-time windows of fasting and normal eating. For instance, you eat for 8 hours, then you fast for the next 16 hours.
What made this approach so popular is that you are already fasting around 8 hours a day when you are sleeping. Therefore, all you have to do is wait for another 8 hours before your first meal, or better yet, fast 4 hours before you sleep and 4 hours after you wake up.
There is no restriction on the types of food you can consume during the non-fasting period. However, moderation is always recommended.
The 14:10 plan is identical to the 16:8 plan, with the only difference being the extended time of the eating period. This is usually the plan chosen by people who start the IF diet for the very first time, as it is easier to handle.
The whole-day fasting plan
The whole-day fasting plan falls into the extreme side of the spectrum. It involves fasting for 24 hours with 0 calorie intake. You can do this plan once or twice a week since it could result in a wide range of side effects, including:
- Asthenia (i.e., fatigue)
- Myalgia (i.e., muscular pain)
- Headaches
- Extreme hunger
Nevertheless, this plan gained a lot of traction over the past few years because of the significant weight loss it causes.
Takeaway message
Intermittent fasting is one of the most effective diets when it comes to weight loss. Choosing the right plan for you might be difficult at first. However, the most important thing is to listen to your body’s needs.
Your body will give you signals on whether you can handle a particular type of this diet or not. It is also crucial to start gradually. For instance, instead of doing the 16:8 plan, maybe start with the 14:10 or even the 12:12 plan. Also, make sure to stay hydrated.
Whichever plan you choose, just keep in my mind that intermittent fasting does have some side effects that you should be aware of. So, if you feel unwell or overwhelmed by this, it wouldn’t be a bad idea to consult your primary care physician.
Related: The Basics of Intermittent Fasting – Definition, Benefits, and More
