Does Intermittent Fasting work for weight loss?

5-point Summary

• Intermediate Fasting (IF) is a popular method of fasting where you eat within a specific time frame and fast for the rest of the day. For example, you eat all your meals within an 8-hr window and fast for 16-hrs. The basic principle behind IF is that by limiting the intake of food for a particular period, the body will exhaust its energy stores and switch to burning fat as the primary energy source. This in turn, triggers the body’s natural weight loss and fat burning process.
• Is intermittent fasting good for weight loss? The short answer to the question is YES! While it’s obviously not as simple as that, research definitely suggests intermittent fasting as a great tool for achieving weight loss if executed safely and effectively.
• IF works for weight loss because of a very simple reason. Ultimately, IF involves eating only during a short window of time. This means that you will end up eating less than you might eat if you were not fasting. The shorter your eating window, the less food you’ll eat overall. After all, there’s only so much food you can eat in 8, 10 or 12 hrs. So you’ll automatically reduce your overall food intake and this is what is behind the weight loss benefits of intermittent fasting.
• It is important to remember that IF is all about when you eat.  For real health benefits such as improved blood sugar, thyroid, heart health etc, you also need to focus on what you eat. This is vital if you would like weight loss to go along with better health. Without focusing on this, you can lose weight but still be in poor health.
• While IF is not a miracle solution to any health concern, weight loss included, it can be a welcome and effective tool for those who are educated about it and prepared to execute it safely and properly. It is essential to speak with a healthcare professional or nutritionist before starting any new diet or exercise program to ensure that it is a good fit for you. We guide many people who are part of the Daily9 weight loss program to do intermittent fasting in a safe and effective manner.

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While there are a number of reasons why people decide to embark on an  intermittent fasting program, arguably the most popular reason why they do so is for its proclaimed benefits relating to weight loss and fat loss. While some research certainly backs these claims, the topic remains controversial, with many still uncertain about its ability to help with weight loss. In this article, we’ll be exploring this very question of whether or not intermittent fasting works for weight loss. We will also cover the different types of intermittent fasting and look at whether there is really a best intermittent fasting for weight loss.

So, if you’re eager to learn more about the origins of intermittent fasting and why it might be a potential solution for weight loss, this article is for you! Let’s jump right into it.

Also Read:   Does Intermittent Fasting Boost Metabolism

How intermittent fasting works 

Intermediate Fasting (IF) is a popular method of fasting where individuals are given a specific time frame to consume food and another time frame in which they need to abstain from eating. 

The basic principle behind IF is that by limiting the intake of food for a particular period, the body will exhaust its glucose supply, burning it for energy during the fasting period. This causes the body to switch to fat as the primary energy source and in turn, it triggers the body’s natural weight loss and fat burning process.

There are various ways to practice IF, but the most common one is restricting food intake for specific periods, usually for 16 hours or more. Below are three of the most well-known and practiced forms of intermittent fasting: 

• The 16/8 method: Involves eating during an 8-hour window and fasting for the remaining 16 hours. For example, eating between 12 noon to 8 pm and fasting from 8 pm to 12 noon the next day. 
• The 5:2 Diet: Another variation is the 5:2 diet, where an individual eats normally for 5 days of the week and restricts calorie intake to 500-600 calories on the other 2 non-consecutive days. 
• Alternate day fasting: Lastly, Alternate day fasting is another method, where the individual abstains from food every other day and eats normally on non-fasting days.

As there are so many ways to do IF, you may ask what is the best intermittent fasting for weight loss? There is no single method that has been shown to be the best. The key to choosing among the different types of intermittent fasting is to pick the one that works best for you based on your lifestyle and schedule.

Also Read: The Right Way To Do Intermittent Fasting

Is intermittent fasting good for weight loss?

The short answer to the question is YES! 

While it’s obviously not as simple as that, research definitely suggests intermittent fasting as a great tool for achieving weight loss if executed safely and effectively. 

Intermittent fasting is a popular weight loss method that involves alternating periods of eating and fasting. When we fast, our bodies are forced to use stored fat for energy instead of constantly relying on the calories from food. This can ultimately lead to significant weight loss results.

Another reason that intermittent fasting is a great tool for weight loss is that it can also help to reduce appetite and increase feelings of fullness. The hormone ghrelin, also known as the “hunger hormone,” is released when we eat, ultimately stimulating appetite. 

However, when we fast, ghrelin levels decrease, which can lead to a reduction in appetite. Additionally, Intermittent fasting can also increase levels of the hormone adiponectin which is involved in the breakdown of fat and has been linked to increased feelings of fullness.

Ultimately, IF involves eating only during a short window of time. This means that you will end up eating less than you might eat if you were not fasting. The shorter your eating window, the less you’ll eat overall.

After all, there’s only so much food you can eat in 8, 10 or 12 hrs.

So you’ll automatically reduce your overall food intake and this is a big factor behind the weight loss benefits of intermittent fasting.

Furthermore, Intermittent fasting has been shown to have a number of other health benefits, such as improved markers of heart health, like blood pressure and cholesterol levels, and improved insulin sensitivity which can help reduce the risk of type 2 diabetes. Even more, it has been shown to have anti-aging effects by increasing the production of human growth hormone and decreasing inflammation.

It’s important to keep in mind that more research is needed to fully understand the effects of intermittent fasting on the body. Additionally, it may not be suitable for everyone, and if you have a history of disordered eating or any underlying health conditions, it’s essential to speak with a healthcare professional or nutritionist before starting any new diet or exercise program.

With that said, if it’s weight loss that you’re journeying toward, intermittent fasting can most certainly be an incredible tool for accomplishing it! That is if it’s executed in a safe and supervised manner. 

A final thought 

While intermittent fasting programs are not miracle solutions to any health concern, weight loss included, it can be a welcome and effective tool or intervention for those who are educated about it and prepared to execute it safely and properly. This is why we guide many people who are part of the Daily9 weight loss program to do intermittent fasting in a safe and effective manner. 

With that said, because the research is not yet conclusive on the subject, however promising, it remains imperative to proceed with caution when trying any new diet or weight loss regimen. Always seek the guidance of a qualified and experienced nutritionist to make sure that you practice IF in a safe and effective way such that it does not cause any health complications for you.

About the Author

Coach Arvind

Arvind is a qualified Personal Trainer, SFG-certified Kettlebell Instructor and a Nutrition Coach. Arvind knows that there is no one-size-fits all answer and is focused on helping people find the solutions that work for them. He frowns at fad diets as they do more harm than good.