Fasting is an ancient practice, and many religions practice fasting to this day for spiritual purposes. Fasting as a weight loss technique is now incredibly popular, and numerous diet plans feature fasting as a central method to lose body fat. Of course, reducing your calorie intake will always lead to weight loss, but is fasting a safe and sustainable way to achieve your dream figure?
What is Intermittent Fasting?
Intermittent fasting is the most popular way of fasting to lose fat. On this type of diet, you consume all your food in short windows with periods of avoiding eating or eating very little. There are various fasting patterns, and which one you should choose depends on what suits your unique circumstances and body.
The most well-known way of fasting to lose weight is the 5:2 diet, where users eat their usual diet for 5 days and cut down to just 500-600 calories for the remaining two days. You should not fast for both days consecutively, but you are otherwise free to pick which days of the week suit you best to consume fewer calories.
Does Intermittent Fasting Work?
Intermittent fasting helps you lose weight by reducing the overall number of calories you take in. This creates a calorie deficit between how much you eat and how much you burn as energy, causing fat loss. However, the difference between intermittent fasting and regular diets is how it changes the fat burning process in your body.
Fasting lowers your body's insulin levels, a hormone that controls energy release from food and fat storage. Reduced insulin levels can stop you from laying down new fat stores and help you burn fat more effectively.
What Can I Eat on a Fasting Diet?
If you are abstaining entirely from food on a fasting day during intermittent fasting, you can consume as much water and other calorie-free drinks as you like. Keeping well-hydrated can reduce hunger and stop you from feeling tired. Bone broth is a popular beverage during intermittent fasting because it is rich in nutrients to keep your body healthy.
If your diet plan allows you to eat calorie-restricted meals on fasting days, you should prioritize foods that are high in nutrients and low in calories. Consuming lean protein and high-fiber foods like leafy green vegetables is good for your health and can prevent hunger pangs.
Fasting is an excellent way for many people to lose weight and control their blood insulin levels. However, it isn't suitable for certain groups. These include:
- People suffering from low blood sugar levels
- Pregnant and breastfeeding women
- People who have, or have previously had, an eating disorder
- People with healthy or low BMIs
If you are unsure whether intermittent fasting is a safe option for you, you should ask your doctor before starting the plan. A dietician can support you while you're fasting and provide education and a healthy meal plan to ensure you don't develop nutritional deficiencies.
The Bottom Line
Fasting can help you lose weight by reducing your calorie intake and changing the way your body metabolizes fat. It can also have a beneficial effect on your insulin levels. However, this type of weight loss plan isn't right for everyone, so you should seek advice before starting.
