Intermittent Fasting: How does it work for weight loss

In addition to weight loss, this eating plan is claimed to help improve metabolic health, and even extend lifespan.

By: Editorial Team | Edited by: Longjam Dineshwori | | Updated: January 20, 2020 6:56 pm

Intermittent fasting involves cycling between periods of eating and fasting. ©Shutterstock

This age-old practice is increasing becoming popular among people looking to lose weight. The best thing about intermittent fasting is that unlike other weight loss diets, it doesn’t restrict your food choices or intake. What matter here is when you eat. Some studies have shown that intermittent fasting is a safe way to lose weight and belly fat. In addition to weight loss, this eating plan is claimed to help improve metabolic health, and even extend lifespan. Intermittent fasting helps people eat fewer calories, and also helps optimize some hormones related to weight control.

What is intermittent fasting?

Intermittent fasting involves cycling between periods of eating and fasting. It focuses on limiting your meals and snacks to a specific time window. There are several different types or methods of intermittent fasting. For example, 16/8 intermittent fasting involves fasting every day for 14 to16 hours and restricting food intake to 8-10 hours. Within the eating window, you can have 2, 3, or more meals. Drinking water, coffee, and other noncaloric beverages is allowed during the fast to reduce feelings of hunger.

Other types include the 5:2 diet (fast for 2 days per week); fasting for 24 hours once or twice per week; alternate-day fasting; Fasting during the day and eating a huge meal at night, etc.

Intermittent fasting and weight loss

Intermittent fasting helps boost weight loss via several mechanisms, such as

Limiting your meals to a specific time window may decrease your calorie intake and help weight loss.
Fasting can increase levels of growth hormone, that can aid fat loss and muscle gain, among other things
It may also help increase levels of norepinephrine, a hormone and neurotransmitter that can help burn more calories.
Intermittent fasting may help reduce levels of insulin. A higher level of insulin can prevent fat from being broken down for energy. Drop in insulin level may increase fat burning and promote weight loss.
Some studies state that intermittent fasting can help your body retain muscle mass more effectively than calorie restriction.

Published : January 20, 2020 6:55 pm | Updated:January 20, 2020 6:56 pm

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