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Weight Loss: Try These Effective Fasting Methods To Shed Extra Kilos

With so many diets out there, it is difficult to know which one is best for weight loss. A study has pinned down three types of intermittent fasting that can help you lose weight.

Written By Arushi Bidhuri
Updated : January 17, 2022 1:46 PM IST

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Intermittent Fasting For Weight Loss

Anyone familiar with diets knows that intermittent fasting is one of the most popular methods to lose weight out there. For the unversed, intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't tell you which meals to eat, but rather when you should eat them. In this way, it's more correctly described as an eating habit than a diet in the traditional sense. But there are several forms of intermittent fasting, and three of them are more effective for those trying to lose weight.

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The Study

The study published in JAMA Network found three strategies to be particularly helpful for those struggling to lose weight. The research consists primarily of a review of review articles. It shows that several types of intermittent fasting (alternate day fasting, the 5:2 diet, and time-restricted meals) are successful weight-loss strategies for obese adults. Here is a breakdown of all the diets enlisted in the study to help you understand the best options to lose weight, according to science.

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The 5:2 Method

The Fast Diet, often known as the 5:2 diet, is the most popular intermittent fasting diet now. The 5:2 diet means that you eat normally for five days of the week, while the other two are limited to 500–600 calories per day. This diet is more of a lifestyle than a diet because there are no restrictions on what foods you can consume, only when you should eat them. This manner of eating is easier to follow for many people than a standard calorie-restricted diet.

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Alternate Day Fasting

Alternate day fasting is a part of intermittent fasting. In this diet, you fast every other day on this regimen but eat whatever you want on the non-fasting days. The most popular variation of this diet is "modified" fasting, which allows you to consume roughly 500 calories on fasting days. For the most part, is a successful approach to lose weight. It's not safe for kids, persons with eating disorders, pregnant or breastfeeding women, or those with rare conditions like Gilbert Syndrome. It's always a good idea to consult a professional nutritionist to know if this is the right diet for you.

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Time-Restricted Eating

A time-restricted diet focuses on the timing of meals rather than restricting the sorts of food or the number of calories consumed. A person who practises time-restricted eating consumes all their meals and snacks during a specific window of time each day. This duration can change depending on the individual's preferences and the strategy they choose. However, in time-restricted programmes, the eating window typically ranges from 6–12 hours each day. They will fast outside of this time frame.