Intermittent Fasting for weight loss – Complete guide

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Intermittent fasting for weight loss, which one out off all the methods is best ? Well, IF works extremely well if you’re looking to lose weight. The great thing is that Intermittent fasting is scientifically proven to help you lose weight, and the best thing is that you never feel hungry while you’re dieting!

I used IF when I was trying to lose 50kgs (110lbs) and had amazing results! 

This article is a COMPLETE guide of intermittent fasting for weight loss, I’m going to share with you all my knowledge on the different forms of IF, and the best method of Intermittent fasting for weight loss. I’m 100% confident that after reading this article you won’t need to read another article about Intermittent fasting ever again.

Table of Contents

Articles you need to read before continuing to read

When does Fat burning start?

The fat-burning happens in the time that you’re fasting, your body actually starts burning fat after 10-12 hours of fasting. Fat burning happens when you’re body isn’t getting any calories to burn for energy, when this happens your body turns to your own body fat for fuel and this is called fat burning.

Consuming anything that contains calories will break your fast, the only things you can consume that won’t break your fast are Coffee, water, and tea. You might think what about sugar-free drinks like Diet Coke or sugar-free energy drinks, well even though they don’t contain calories they do contain certain substances like sweeteners that can break your fast so I suggest not taking them..

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The health benefits of Intermittent fasting

  • Rapid fat loss: Because you’re body is not getting any energie from food, your body goes into your own body fat stores for energy. We know that the body get’s his energy from 2 sources, Carbs and Fats
  • Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning.
  • Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
  • Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells.Trusted Sou
  • Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease
  • Weight loss: IF has proven to have significant impact on weight loss and more importantly fat loss.

  • Reduced Inflammation
  • Lower Cholesterol
  • Boosted brain function

The 6 kinds of Intermittent Fasting

There are 6 main forms of IF, but which form of Intermittent fasting is best for weight loss? That’s what I’m going to share with you in this article. Some methods are too challenging for the beginner Intermittent fasting.

  • The 16/8 method
  • The OMAD diet
  • The 5:2 diet
  • Alternate-day fasting
  • Eat Stop Eat
  • The Warrior Diet

The 16/8 Method

 The 16/8 method is probably the most well know form of IF out there. This is the one that is the most sustainable method of intermittent fasting for weight loss and will give amazing results. 

 

With this method, you Fast for 16 hours. Sleep also counts as fasting, and you have an eating window of 8 hours to get all of your calories in. Using IF does not mean you can eat above maintenance calories. You still need to be in a caloric deficit in order to lose weight.

 

IF makes losing weight way more attractive and easier, because you have less time to consume all of your calories your portion sizes will be bigger. This leads to less hunger and less overeating.

For example, you stop eating at 22:00 hours, you then need to be fasting for 16 hours. This means your first meal will be at 14:00 hours the next day. This means lunchtime, but because you skipped breakfast you can make this a kind of brunch. You can have one meal with the calories from 2 meals because you skipped breakfast. IMPORTANT is that you do NOT break your fast with a high-fat meal.

To learn more about breaking a fast read this article

intermittent fasting for weight loss
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The Omad Diet

The Omad diet stands for ‘One meal a day’. You might think WHATT only one meal a day? yes, this method is exactly that. As we discussed earlier the longer you fast the more fat-burning benefits you’re going to get. The OMAD diet is a great form of intermitting fasting for weight loss.

The reason why it is so effective is that you’re fasting for the majority of the day. The more active you are during your fast the more fat loss occurs.

Most people following OMAD choose to only consume dinner, although others choose breakfast or lunch as their one meal. Some versions of this eating pattern allow a snack or two in addition to the one meal.

However, some OMAD enthusiasts don’t consume anything containing calories during their fasting window and only consume calories during their chosen meal, which typically lasts an hour or so.

intermittent fasting for weight loss
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Benefits and downsides of OMAD

In addition to weight loss, research has linked fasting to a number of other health benefits. For example, fasting may help reduce blood sugar and certain heart disease risk factors, including LDL “bad” cholesterol 

Fasting has also been associated with reduction in markers of inflammation, including C-reactive protein (6Trusted Source).

Additionally, fasting may offer unique benefits for the health of the nervous system. It may slow neurodegeneration and promote longevity, according to animal research

Intermitting fasting for weight loss
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studies suggest that this extreme restriction may lead to increased total and LDL “bad” cholesterol and higher blood pressure levels compared to normal eating patterns or less extreme fasting methods (2Trusted Source).

Other studies have shown that eating one meal per day may increase fasting blood sugar levels, delay the body’s response to insulin, and increase levels of the appetite-stimulating hormone ghrelin, compared to eating 3 meals per day

The 5:2 Method

The 5:2 diet is a form of fasting where followers eat about 25% of their recommended calorie needs (about 500-600 calories) on two scheduled fasting days and then eat normally the other five days that week. People generally intersperse their fasting days (like planning them for Mondays and Thursdays) so they’re not back-to-back.

 

Can you lose weight with the 5:2 method

is this method of intermittent fasting for weight loss benefitial when you’re looking for just weight loss and not the benefits of IF? 

well, IF basically means that on the days that you’re fasting you limit the opportunities for eating and you’ll lose weight simply by taking in less calories overall.

If you’re in an overall caloric deficit for the week, then yes you’ll likely lose weight. But this diet only controls caloric intake on two days of the week; the remaining five days of the week you have the ability to eat practically whatever you want so in the grand scheme of things, your caloric intake may not be substantially decreased at the end of the week to warrant weight loss.

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Alternate-Day Fasting

What is Alternate-day fasting?

This gist of it is, basically, feast and famine. You starve one day, then feast the next. Proponents claim that alternate-day fasting will lead to weight loss, as well as a number of other benefits.

Harvard medical school has done some research about this method aswell and they did have some interesting result. The study went as follows, they devided 100 obese woman into 3 groups:

  • one group followed an alternate fasting plan, which meant on the fasting day they would eat only 25% of their caloric needs and on the non-fasting day they’d eat a little bit more (125% of their caloric needs per day)
  • a second group ate 75% of their caloric needs per day, every day
  • a third group ate the way they typically did, for six months.
These were their results:

Both diet groups lost about 5.5% of their body weight (12 pounds) by month six, and both regained about 1.8% (four pounds) by month 12, and had significant improvements in blood pressure, blood sugar, insulin, and inflammatory proteins when compared to the people who ate their normal diets.
 
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Eat Stop Eat

To be completely honest I didn’t know that much about this intermittent fasting method, but to make you this article I decided to dive in and get to know what this all about. To my own discovery I found out that this was a quite populair method. So here we go.

Eat Stop Eat is a unique approach to intermittent fasting that’s characterized by the inclusion of up to two non-consecutive fasting days per week.

It was developed by Brad Pilon, author of the popular and aptly titled book “Eat Stop Eat.”

Pilon was inspired to write this book after researching the effects of short-term fasting on metabolic health at the University of Guelph in Ontario, Canada (Source).

According to Pilon, the Eat Stop Eat method isn’t your typical weight loss diet. Instead, it’s a way to reevaluate what you have been previously taught about meal timing and frequency and how that relates to your health

How it’s done

Implementing the Eat Stop Eat diet is relatively straightforward.

You simply choose one or two non-consecutive days per week during which you abstain from eating — or fast — for a full 24-hour period.

For the remaining 5–6 days of the week you can eat freely, but it’s recommended that you make sensible food choices and avoid consuming more than your body needs.

Though it seems counterintuitive, you will still eat something on each calendar day of the week when using the Eat Stop Eat method.

For instance, if you’re fasting from 9 a.m. Tuesday until 9 a.m. Wednesday, you’ll make sure to eat a meal prior to 9 a.m. on Tuesday. Your next meal will occur after 9 a.m. on Wednesday. This way, you ensure you’re fasting for a full 24 hours — but not longer.

Warrior Diet

The ‘Warrior Diet’ is an interesting one!  This method doesn’t involve completely fasting. You eat as little as possible for a period of 20 hours, then have you have an eating window of 4-hours where you eat as much as you want.

In the initial “detox” week, or phase one stage, foods like broth, hard boiled eggs, raw veggies and fruits, yogurt, cottage cheese, and vegetable juices are allowed in small portions during the 20-hour period, along with coffee, tea, and water.

Are there any food restriction during the 4-hour eating window?

There are no food restrictions when it comes to the feast that you’re going to have when you can finally have your first meal. Just keep in mind that you need to get all your nutriotions and hit your macro’s to live and maintain an healthy lifestyle.

Pro’s about the warrior diet:

  • It may aid in weight loss ( not backed by research}
  • May Improve brain health
  • It may decrease inflammation

  • Fasting may improve blood sugar control

Con’s of the warrior diet:

  • It may be difficult for some people to stick to

  • It may be inappropiate to some people
    • Children
    • Women who are pregnant or nursing
    • People with diseases like type 1 diabetes, heart failure or certain cancers
    • Extreme athletes
    • People with eating disorders or a history of disordered eating
    • People who are underweight
  • It could lead to disordered eating

  • It could lead to negative side effects

Bottem Line:

When it comes to weight loss, it’s important to keep in mind that what may work for one person may be completely inappropriate or ineffective for another. There’s also a difference between what it takes to lose weight and what’s optimal for health, including mental well being, immunity, digestive health, sleep, and disease prevention.

 

warrior diet
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Conclusion

So if you skipped immediately to the conclusion section then you probably want to know which method of intermittent fasting is best for weight loss. Well, if you ask me then I would suggest the traditional 16/8 method. Reason for this is that it is the most sustainable. Fasting for 16 hours where sleep counts as fasting is not extremely difficult and the results are amazing especially when working out fasted or even being active while fasting.

The other methods are good, but not all of them are sustainable or give good results when it comes to intermittent fasting for weight loss. Most fasting methods have amazing health benefits so just for that reason you really should try fasting even if it is just for a couple of days a week.

I do suggest trying out different types of intermittent fasting for weight loss because you never know what will work best for you. 

 

Leave a comment if you found this helpful and please let me know if I missed some information that you want me to add!

Vincent Sorel

Vincent Sorel

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