Humans need food to survive, and the key lies in getting the correct balance of nutrients and calories. Many people struggle to lose weight, and there are plenty of quick weight-loss trends people are keen to follow. However, losing weight should be a gradual process that doesn’t take a toll on the body in the long run, so it’s imperative to be careful about how you approach it.
One strategy that many people swear by is intermittent fasting, which helps with weight loss, detoxification, reduced inflammation, and improved focus. As intermittent fasting continues to gain popularity, the question arises: Is it really a good weight-loss strategy, or is it just a fad?
What Is Intermittent Fasting?
Intermittent fasting is a plan in which you alternate between eating and fasting within specific timeframes. You can choose your fasting period as you prefer, but you must go at least 12 hours without eating to be considered fasting. During the fasting period, you can drink water or consume other zero-calorie beverages like green tea or black coffee (without sugar, of course).
What makes intermittent fasting an attractive option for weight loss is its time-restricted eating plan. Depending on how long you choose to fast, your eating window may be restricted to anywhere between 12 to 2 hours. For example, you can choose to eat your meals between 10 am and 6 pm and fast for the remaining 16 hours of the day. Of course, the specifics will vary from person to person, and some people may choose a 6-hour eating window, while others opt for 10 or 12 hours.
More intense intermittent fasting plans that follow a 5:2 approach, where you’re supposed to eat as usual for 5 days of the week and dramatically restrict your diet for the other 2 days. So, for instance, if you want to keep your calorie intake to 2,000 a day, then you would only eat 500 calories on fast days. Another extreme method of intermittent fasting is to increase your fasting window to 24, 28, or even 72 hours.
If you plan to follow more extreme methods of intermittent fasting, it’s advisable to consult your doctor before committing to them. While intermittent fasting has been helpful for weight loss, it’s not for everyone. Let’s explore the pros and cons of it.
Benefits Of Intermittent Fasting
Since intermittent fasting is relatively easy to follow and has proven effective, it’s an attractive option for many who hope to ditch a few pounds or make healthier lifestyle choices. It doesn’t require you to count calories or track your meals, and it can be easily slotted into your life. Moreover, there are many scientific benefits of fasting. These include weight loss, lowering blood pressure and cholesterol levels, improving blood sugar, promoting brain health, reducing inflammation, and lowering the risk of age-related diseases.
Risks Of Intermittent Fasting
Intermittent fasting may not be a suitable model for everyone. While it is harmless for the most part, the risks are notably higher with the 5:2 diet plan or other extreme versions of it. Plus, many question whether it is safe to restrict eating to 8 to 12 hours a day consistently.
According to preliminary research carried out in the US, people who limited their eating to less than 8 hours a day were more likely to die from cardiovascular disease when compared to those who ate across 12 to 16 hours a day.
It’s essential to understand that when you decide to do intermittent fasting, you must not panic or be too rigid with it. Nutrition experts across the board agree that the impact on health comes more from what you eat than from when you eat it. Accordingly, it’s all about consuming the right kind of nutrients.
While the benefits of intermittent fasting are clear, it is not advisable for certain groups of people, such as those over the age of 65, pregnant or breastfeeding women, and young adults who have not yet finished developing. Likewise, if you have diabetes, liver, heart, and kidney conditions, or eating disorders, it’s best to avoid intermittent fasting. If you have health conditions that require you to take medications such as blood thinners, blood pressure medications, diuretics, or blood sugar medications, intermittent fasting may not be suitable for you either.
Intermittent Fasting Tips
- Remember, intermittent fasting is not a substitute for healthy eating. You can’t load up on fries and burgers when your fasting period concludes and assume fasting resolves you. Make sure your diet includes plenty of lean protein, whole grains, fruits, and vegetables.
- Consider your lifestyle before you commit to intermittent fasting. For example, if family dinners are very important to you, fasting every day at 4 pm might not work.
- Plan and prepare your meals so you have healthy options when you’re hungry. This way, you won’t end up snacking on unhealthy food once your eating window opens.
- Educate yourself on your goals for intermittent fasting. Is it to control your blood sugar levels, lose weight, or live longer? Once you decide on your goal, you can choose an intermittent fasting model that aligns with it.
- Stay hydrated by drinking plenty of water when fasting to prevent dehydration.
- Being dedicated to your intermittent fasting plan is essential, but don’t obsess over it. For example, some plans encourage eating only one meal a day, which can be harmful because it’s hard to give your body the nutrients it needs with just one meal. It’s always best to talk to your doctor before you plan to follow any extreme intermittent fasting approach.
Final Thoughts
There is no doubt that intermittent fasting is an effective way to lose weight when combined with healthy eating habits. If you’re concerned about going for several hours without eating, then you can ease your way into the routine by eating during a 12-hour window and fasting for the remaining 12 hours. For most people, fasting 12 to 14 hours a day is a safe bet, but if you have any concerns, it’s best to talk to your doctor before overhauling your diet.
