LOSE WEIGHT by fasting (the easy way)

 

You can lose weight by fasting, and it can be easy and comfortable too, as long as you keep it simple and consistent, and follow the right schedule.

 

 

Many people hear the word fasting and they quickly associate with a very uncomfortable hungry feeling, but it doesn’t have to be that bad. 

 

 

 

What is fasting and how does it make us LOSE WEIGHT?

 

Fasting is simple. It means for a specific period of time you are not eating. That’s it.
Which is why breakfast is actually “break-fast” because you’re technically breaking your fast when you eat in the morning.

 

The way we lose weight from fasting is that our insulin levels go down over time which allows FAT CELLS to release their stored sugar.

 

Don’t worry, whether you’re interested in the science behind it or not, the details only matter so much. Insulin is a hormone that’s released in our pancreas that regulates blood sugar. When we eat sugars or simple carbs (rice, white bread etc.) they are used for quick energy, but if we don’t use all of that energy, they’re stored in fat cells.

The sugars are stored in fat cells BY INSULIN

 

 

When we FAST, INSULIN goes down, FAT CELLS release their sugars (burn fat)

 

 

Types of fasting to LOSE WEIGHT

 

 

Now, fasting is simply not eating for a specific amount of time, but how much time? That can vary, there are different variations you can make, but what’s important is that we have enough time for our insulin levels to go down to burn fat.

 

 

 

Intermittent Fasting

 

 

This is actual a general term that branches out to the different subcategories of intermittent fasting. Basically, it means you are intermittently fasting or “fasting in intervals”.

 

The three most common and effective subcategories of intermittent fasting are: alternate day fasting, periodic fasting and daily time-restricted feeding.

 

 

Alternate day fasting

 

Again, exactly what you think about when you read the name of the type of fasting. This is where you alternate the days where you are fasting. A simple on and off day for fasting, where you have a “fasted day”, full 24 hours with zero calorie (complete alternate day fasting) or with around 25% of your caloric consumption, followed by a “feast day” where you eat (healthy choices hopefully) as much as you feel the need for.

 

 

 

Side note: an easy rule of thumb to know how many calories you need in a day is to multiply your current weight by 15. This will give you a close enough estimate to how many calories you need to maintain the same weight you have right now. (ex. A 140 lb person would need roughly 2,100 calories a day.

 

 

 

Periodic fasting

 

 

Also known as whole day fasting is where you are fasted for 24 hours or more throughout the week. A popular schedule for this type of fasting is known as the 5:2 diet. This consists of having regular eating for 5 of the days of the week while fasting (completely or max 25% energy intake) for two days of the week.

 

 

 

 

Time restricted feeding

 

Personally, this is my favorite type of intermittent fasting. Though, sometimes this method isn’t always necessarily considered intermittent fasting because you don’t fast for a full 24 hours. Instead, a common way to organize is a 16:8 diet. This means you fast for a minimum of 16 hours daily, while having a window to eat for the other 8 hours of the day.

 

 

 

 

Generally, this may be a more maintainable way of fasting since you don’t have to for a full 24 hours.

 

Ways we can organize the scheduling is usually based on your schedule. Meaning, the best time for your 8-hr window of eating is somewhere in between when you are awake and functioning.

 

 

For example, if you generally wake up around 6:00am, and sleep by 10:00pm, it’s a good idea to have your 8 hour window of eating around 10:00 am-6:00pm so you have time to digest at night. But this is just a generalization, as long as you have your 16 hours fast, the results for weight loss are comparable.

 

 

 

Which type of fasting is best of WEIGHT LOSS?

 

Now, all of these methods are effective for weight loss, but they do vary slightly in the amount of fat lost.

 

In a few studies, with the time range of 3-6 months, subjects lost 5-9 kilos, about the same as caloric restrictions as well. (1)

 

Something important that we have to point out in these cases are, the number of calories in a day (at least on the days you are eating) are not reduced. This means that opposed to most common diets, where you eat less in a day, can still be great for weight loss.

 

Again, why time restricted eating is generally the most maintainable for me, since you don’t have to adjust your caloric intake, don’t have to fast for the whole day, and just adjust your eating schedule.

 

 

What happens if you do intermittent fasting and reduce your caloric intake?

 

 

Depending on the type of intermittent fasting you choose to implement, most of the time calorie restriction isn’t necessary.

 

 

Since the full day fasting methods, follows up with a day where you eat as you feel is enough.

Purposely forcing yourself to eat less in the times when your body needs the energy (example: feast days) is a bad idea and can be detrimental to your health.

 

 

Time-restricted feeding can be implemented with a slight caloric reduction. Studies found though generally people implementing this scheduled eating, eat less then they did normally before the change in diet. (2)

 

 

Other important health benefits of fasting for weight loss

 

The great thing about fasting including time restricted feeding is that there are a lot of other benefits too.

 

Benefits to the body

 

Of course, one of the best benefits to our bodies when fasting is the weight loss without calorie restriction, there are benefits to our muscles as well.

 

Fasting preserves muscle mass and function, slows aging and slows disease processes.

 

These benefits are because of the metabolic switch from basically using the fat (fatty acid oxidation) rather than storing the fat.  (3)

 

 

Benefits to lifestyle

 

This is dependent on your lifestyle and scheduling of your days to begin with. But something I’ve personally found beneficial along with other studies having individuals find the same benefits, are how fasting can shape your day to be better

 

Scheduling

 

Firstly, because you’re eating at a more timely and scheduled manner, you can organize your days more effectively. This can help you not waste time by eating more orderly, allowing you to completely focus on your tasks.

 

Dieting

 

Secondly, if you are on a diet (caloric restriction), time restricted eating, can really help you stay on track because in your 8 hour window of eating you have to get in your proper amount of calories and macronutrients (fats, proteins, and carbs). Though 8 hours can sound long, it is a relatively short amount of time to get the full nutrients you need, therefore preventing you from snacking and eating excess calories.

 

Eating enough protein to build muscle should be alongside your goals of weight loss, find the Top 10 Foods that Build Muscle here.

 

 

Sleep

 

Lastly and most importantly, fasting helps your sleep.

 

We are only as productive and healthy as our sleep is well. There aren’t many and shouldn’t be many exceptions to this rule. We should all take our sleep very seriously and understand that it is absolutely vital to our health, weight (loss) and well being.

 

 

Intermittent fasting helps our sleep by:

One, not being full when we sleep (which has numerous issues including acid reflux and improper hormone regulation)

Two, increasing energy by regulating our circadian rhythm (basically our internal clock that depends on the sun/light and food intake) (4)

 

 

Conclusion to intermittent fasting for weight loss

 

 

Is intermittent fasting worth all of the hype? Personally, I’d say very much so. The effects to weight loss are very evident and the best part, for myself and for many people, you don’t have to reduce your calories to make yourself feel depleted. Instead, you’d be full of energy and full satiated as long as you keep your diet proper. I can also help you with that here (how to diet (coming soon)).

 

 

As well with the other health benefits, intermittent fasting is something we should all consider having in our fitness journey.

 

Timur Yigit