Though weight loss can be achieved through different means, the overarching objective is either to reduce the number of calories in the body system. These calories can either be done away with by creating a calorie deficit or burning the calories in the fat reserve. Fasting, which is an age-long exercise, is one of the ways through which this can be achieved. It happens that as you deprive yourself of food in fasting, your body ends up resorting to the energy reserve to get the fuel to run for the day.
To this end, fasting has been embraced as a viable means of losing weight and many persons have found it to deliver positive outcomes. This is despite the initial controversies that surrounded how fasting can be detrimental to one’s well-being – the major thing, I believe, is moderation. But then, how useful can fasting be to helping you actualize your weight loss goals. This article shall tilt towards this angle as we examine the amount of weight that can be lost by doing a 2-days fast.
In addressing the question raised above; you can lose about 0.5 – 1.5 pounds of weight on a one-day fast – but this may depend on how overweight you are. This means in 2 days; an individual can lose between 1 – 3 pound(s). That said, the kind of fast you choose is another factor that can determine how much weight you will lose from fasting.
Ways of doing 2-days fasting to lose weight
There are different ways you can choose to fast for two days. It doesn’t necessarily have to always be a straight 2 days without eating any food, but you will certainly lose a substantial amount of weight when you observe any of the following hours of fast:
12-hours/day Fast
In this type of fast, you’re expected to abstain from eating any food for 12 straight hours. You can do it from 12 AM till 12 PM, and then eat for the remainder of the day. And, this is repeated the next day. As the body is deprived of foods for this duration, it is envisaged that the fat accumulated in the energy reserve will be used up hence causing you to shed some pounds. Though there is a strict rule on the foods you can eat for the remaining 12 hours of the day, it’s imperative that you exercise some degree of caution.
16-hours/day Fast
This is a form of intermittent fasting wherein you can only consume food within an 8-hour timeframe. The remaining 16 hours are devoted to fasting wherein food consumption may be completely or partially restricted to advance weight loss cause.
2-days/week Fast
Regarding this type of fasting; an individual is expected to observe a fast for 2 days a week, restricting his/her calorie intake to about 500 – 600 calories. To this end, it is commonly referred to as 5:2 fast. You should look to having a diet filled with non-starchy veggies, fruits, and lean protein to supply the calories needed while on a 5:2 fast. Factoring the average daily calorie consumption and basal metabolic rate (BMR), a calorie deficit of about 6,000 (calories) can be created in two days. This means you can lose over 1.5 pounds of weight in the space of two days fasting this way.
Another form of 5:2 fast is the one you can embark on without taking any other thing but water. This is to help you stay hydrated while you’re fasting. So, you can get to stop eating at the dinner of a particular day – let’s say Monday – do the two-day cycle and commence eating two evenings later – that’s Wednesday. This sort of 2-day fast will see you losing a great number of pounds that can even be equated to what individuals following a conventional weight loss routine achieve in a week. However, it is not advisable to persistently fast for 2 days week in, week out due to the risks that are associated. Some of these risks include exhaustion, dehydration, dysfunctional eating, indigestion, and mood swings.
Dos and Don’ts of 2-days fast for weight loss
Starting with the dos, and to further highlight its importance; you should make sure to drink water while on a 2-day weight loss fast as this would help ward off dehydration. That by the way; you should go for non-cruciferous veggies (like spinach, lettuce, chicory, etc.) and protein-rich foods (like fish, eggs, etc.) when breaking the fast. Bone broth is also an excellent nutritional addition as it helps to restore electrolyte balance and promote gut activity. Additionally, you should slowly introduce food to your body when you get back to eating regularly again.
That takes us to the don’ts. The urge to quickly return to regular eating after a fast will always surface, but you must resist this. You should not rush your meals as this could dispose you to some health concerns like indigestion, bloating, constipation and diarrhea. You should also avoid eating unhealthy foods and drinks – processed foods, refined carbs, etc. – as these could undo the effect of the fasting exercise – causing you to gain weight in no time.
You would have heard of how fiber is good for people observing weight loss routines. Well, the case is somewhat different for anyone observing a 2-day fast to lose weight. This is because foods that are rich in fiber can place a huge burden on your digestive system – which had not seen much activity due to the fasting window. In essence, you should not start foods like beans, cabbage, brussels sprouts, whole grains, etc. immediately after breaking your fast.
Conclusion
The benefits of fasting in weight loss are apparent, but it would be a huge disservice to consider fasting – or even any weight loss program at all – while you are battling sickness. Plus, you may consider seeing a doctor before embarking on fasting to lose weight. Never forget that though weight loss improves general well-being, you must not go overboard. Just lose weight wisely and realistically.
References
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