Intermittent fasting has gained popularity as an effective way to lose weight while still enjoying the foods you love. It is an eating pattern that cycles between periods of fasting and eating. By restricting your eating window, intermittent fasting can help you create a calorie deficit and promote weight loss.

There are several different methods of intermittent fasting, including:

16/8 Method

• This method involves fasting for 16 hours and restricting your eating window to 8 hours each day. For example, you may choose to skip breakfast and only eat between 12 pm and 8 pm.

5:2 Diet

• With this method, you eat normally for five days of the week and restrict your calorie intake to 500-600 calories for the remaining two days.

Alternate-Day Fasting

• This approach involves fasting every other day, where you consume very few calories (around 500) on fasting days and eat normally on non-fasting days.

During the fasting period, your body undergoes several changes that contribute to weight loss. These include:

Increased fat burning

• When you're in a fasted state, your body relies on stored fat for energy since there are no incoming calories from food.

Improved insulin sensitivity

• Intermittent fasting can help lower insulin levels and improve your body's ability to utilize insulin, which aids in weight loss.

Reduced calorie intake

• By limiting your eating window, you naturally consume fewer calories, leading to a calorie deficit and weight loss over time.

While intermittent fasting allows flexibility in food choices, it's essential to prioritize nutrient-dense foods to support overall health. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.

It's important to note that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or individuals who are pregnant or breastfeeding. If you have any concerns, it's best to consult with a healthcare professional.

References:

1. Harvie, M., & Howell, A. (2017). Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects—A Narrative Review of Human and Animal Evidence. Behavioral Sciences, 7(4), 4.
2. Patterson, R. E., Sears, D. D., & Kerr, J. (2017). The Effect of Intermittent Fasting on Health and Disease Risk Indicators: A Systematic Review. International Journal of Obesity, 41(3), 507–524.