Fasting Diet Plan To Lose Weight

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Fasting diet plan to lose weight is a form of intermittent fasting (IF) and refers to the period of time fasting during the day rather than eating every few hours. Rather than regular food, people on a fasting diet consume calorie-free beverages such as coffee, tea, and flavored water.

Fasting diet plan is a diet plan which helps you to lose weight faster. Fasting works on your body. It is a natural therapy and has numerous benefits like it repairs your metabolism and makes you feel younger and fresher.

Weight Loss: What Is Intermittent Fasting? How To Do It? Is It Safe?

Get a down low on the latest weight loss fad, intermittent fasting, and learn what is it really about!

Weight Loss: What Is Intermittent Fasting? How To Do It? Is It Safe?
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Intermittent Fasting: The focus of this diet is to restrict your eating time

Highlights

  • The focus of this diet is to restrict eating to a few hours of the day.
  • There are several methods of intermittent fasting.
  • Intermittent fasting is safe for most people to practice.

Intermittent Fasting is a weight loss diet that has become the fad of the generation. Also known as IF,  Intermittent Fasting is not a diet at all, as in, it doesn’t focus on what you are eating, it focuses on when you are eating. It creates eating patterns that alternate between the eating cycle and fasting cycles.

The focus of this diet is to restrict your eating to a few hours of the day. We already have a habit of fasting when we are sleeping at night. It is why the first day of the meal is called breakfast, to break the fast of the entire night. What intermittent fasting does is simply extend that fasting window for a longer duration. 

Dr Rupali Datta, a clinical nutritionist and a member of the Indian Dietetic Association, says that “a lot of scientific evidence exists that support the efficacy ( of intermittent fasting), both in terms of achieving early weight loss and sustained weight-loss. When intermittent fasting is planned properly, there are no chances of getting a nutritional deficiency neither will it create a problem with your metabolism.”

7 Types of Intermittent Fasting to Consider

There are so many different ways to do IF, and that’s a great thing. If this is something you’re interested in doing, you can find the approach that will work best with your lifestyle, which increases the chances of success. Here are seven:

1. 5:2 Fasting

This is one of the most popular IF methods. The bestselling book The FastDiet introduced it to the mainstream, and it outlines everything you need to know about this approach. The idea is to eat normally for five days (don’t count calories); then on the other two days eat 500 or 600 calories a day, for women and men, respectively. The fasting days are any days of your choosing.

The idea is that short bouts of fasting keep you compliant; should you be hungry on a fasting day, you just have to look forward to the next day, when you can “feast” again. “Some people say, ‘I can do anything for two days, but it’s too much to cut back on what I eat all seven days,’” Kumar says. For those people, a 5:2 approach may work better than cutting calories for the entire week.

That said, the authors of The FastDiet advise against fasting on days that you may be doing a lot of endurance exercise. If you’re prepping for a bike or running race (or run high-mileage weeks), evaluate whether this type of fasting will work with your training plan. Or speak with a sports nutritionist.

2. Time-Restricted Fasting

With this type of IF, you choose an eating window every day, which should ideally leave a 14- to 16-hour fasting period. (Due to hormonal concerns, Shemek recommends that women fast for no more than 14 hours daily.) “Fasting promotes autophagy, the natural ‘cellular housekeeping’ process where the body clears debris and other things that stand in the way of the health of mitochondria, which begins when liver glycogen is depleted,” Shemek says. Doing this may help maximize fat cell metabolism and optimize insulin function, she says.

With this approach, you set your eating window from 9 a.m. to 5 p.m., for instance. It can work especially well for someone with a family who eats an early dinner anyway, Kumar says. Then much of the time spent fasting is time spent sleeping anyway. (You also don’t technically have to “miss” any meals, depending on when you set your window.) But this is dependent on how consistent you can be. If your schedule is frequently changing, or you need or want the freedom to go out to breakfast occasionally, head out for a late date night, or go to happy hour, daily periods of fasting may not be for you.

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3. Overnight Fasting

This approach is the simplest of the bunch, and it involves fasting for a 12-hour period every day. For example: Choose to stop eating after dinner by 7 p.m. and then resume eating at 7 a.m. with breakfast the next morning. Autophagy does still happen at the 12-hour mark, though you’ll get more mild cellular benefits, Shemek says. This is the minimum number of fasting hours she recommends.

A benefit of this method is that it’s easy to implement. Also, you don’t have to skip meals; if anything, all you’re doing is eliminating a bedtime snack (if you ate one to begin with). But this method doesn’t maximize the advantages of fasting. If you’re using fasting for weight loss, a smaller fasting window means more time to eat, and it may not help you decrease the number of calories you consume.

4. Eat Stop Eat

This approach was developed by author Brad Pilon in his book Eat Stop Eat: The Shocking Truth That Makes Weight Loss Simple Again. His approach differs from other ones in that he stresses flexibility. Simply put, he emphasizes the idea that fasting is just taking a break from food for a time. You complete one or two 24-hour fasts per week and commit to a resistance training program. “When your fast is over, I want you to pretend that it never happened and eat responsibly. That’s it. Nothing else,” he says on his website.

Eating responsibly refers to going back to a normal way of eating, where you don’t binge because you just fasted, but you also don’t restrict yourself with an extreme diet or eat less than you need. Occasional fasting combined with regular weight training is best for fat loss, Pilon says. By going on one or two 24-hour fasts during the week, you allow yourself to eat a slightly higher number of calories on the other five or six nonfasting days. That, he says, makes it easier and more enjoyable to end the week with a calorie deficit but without feeling as if you had to be on an extreme diet.

5. Whole-Day Fasting

Here, you eat once a day. Some people choose to eat dinner and then not eat again until the next day’s dinner, Shemek explains. With whole-day fasting, the fasting periods are essentially 24 hours (dinner to dinner or lunch to lunch), whereas with 5:2 the fasting period is actually 36 hours. (For example, you eat dinner on Sunday, then “fast” on Monday by eating 500 or 600 calories, and break it with breakfast on Tuesday.)

The advantage of whole-day fasting, if done for weight loss, is that it’s really tough (though not impossible) to eat an entire day’s worth of calories in one sitting. The disadvantage of this approach is that it’s hard to get all the nutrients your body needs to function optimally with just one meal. Not to mention, this approach is tough to stick to. You might get really hungry by the time dinner rolls around, and that can lead you to consume not-so-great, calorie-dense choices. Think about it: When you’re ravenous, you’re not exactly craving broccoli. Many people also drink coffee in excess to get through their hunger, Shemek says, which can have negative effects on your ability to sleep. You may also notice brain fog throughout the day if you’re not eating.

6. Alternate-Day Fasting

This approach was popularized by Krista Varady, PhD, a nutrition professor at the University of Illinois in Chicago. People might fast every other day, with a “fast” consisting of 25 percent of their calorie needs (about 500 calories), and nonfasting days being normal eating days. This is a popular approach for weight loss. In fact, research found that, in overweight adults, alternate-day fasting significantly reduced body mass index, weight, fat mass, and total cholesterol.

You may be concerned about feeling hungry on fasting days. Previous research published by Dr. Varady and colleagues found that side effects of alternate-day fasting (like hunger) decreased by week two, and the participants started feeling more satisfied on the diet after week four. The downside was that during the eight weeks in the experiment, study participants said that they were never really “full,” which can make adhering to this approach challenging.

7. Choose-Your-Day Fasting

This is more of a choose-your-own-adventure approach to IF. You might do the time-restricted fasting (fast for 16 hours, eat for eight, for instance) every other day or once or twice a week, Shemek says. What that means is that Sunday might be a normal day of eating, where you stop eating by 8 p.m.; then you’d resume eating again on Monday at noon. Essentially, it’s like skipping breakfast a few days a week.

Something to keep in mind: The research on the effect skipping breakfast has on weight loss is mixed. There isn’t strong evidence to suggest that skipping breakfast affects weight.

 But other research has shown that eating a morning meal can modestly impact weight loss.

 And other research has linked breakfast skipping with an increased risk of mortality from cardiovascular disease.

This approach may be easily adaptable to your lifestyle and is more go with the flow, meaning you can make it work even with a schedule that changes from week to week. But a looser approach may mean milder benefits.

Is Intermittent Fasting Safe?

Intermittent fasting is safe for most people to practice. People popularly use this diet as a method to lose weight and people may see successful results. The added benefit of this diet is that it may help reduce insulin resistance and lower the risk of type-2 diabetes. Dr Rupali adds that ” intermittent fasting has been proven in being effective in controlling excessive insulin in the blood”. It may be beneficial for heart health as it may improve blood sugar levels, and blood pressure. However, it doesn’t mean this method can work for all body types and therefore it doesn’t guarantee weight loss.

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Side Effects Of Intermittent Fasting

And, like most diets, even Intermittent fasting has its side effects. You are more likely to experience increased hunger because of the long periods of fasting. Headaches may be experienced in the first few days of practising intermittent fasting. The hunger might affect your mood and make you more irritable. These are some cons of this eating pattern.

Every diet has its benefits and side effects and it doesn’t mean that every diet may work out for us. Therefore, it is very important to understand our body’s needs and keep in mind that the priority is to have a healthy body!

Seven ways to do intermittent fasting

There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.

1. Fast for 12 hours a day

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Different styles of intermittent fasting may suit different people.
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The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.

According to some researchers, fasting for 10–16 hours can causeTrusted Source the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.

The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.

For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

2. Fasting for 16 hours

Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.

During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.

On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.

A study on mice found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.

3. Fasting for 2 days a week

People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.

During the 2 fasting days, men generally consume 600 calories and women 500 calories.

Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.

There is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.

The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.

4. Alternate day fasting

There are several variations of the alternate day fasting plan, which involves fasting every other day.

For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.

One studyTrusted Source reports that alternate day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.

Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.

5. A weekly 24-hour fast

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On a 24-hour diet, a person can have teas and calorie-free drinks.
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Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.

People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.

People should return to normal eating patterns on the non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods that the individual consumes.

A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.

People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.

6. Meal skipping

This flexible approach to intermittent fasting may be good for beginners. It involves occasionally skipping meals.

People can decide which meals to skip according to their level of hunger or time restraints. However, it is important to eat healthful foods at each meal.

Meal skipping is likely to be most successful when individuals monitor and respond to their body’s hunger signals. Essentially, people using this style of intermittent fasting will eat when they are hungry and skip meals when they are not.

This may feel more natural for some people than the other fasting methods.

7. The Warrior Diet

The Warrior Diet is a relatively extreme form of intermittent fasting.

The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.

This form of fasting may be best for people who have tried other forms of intermittent fasting already.

Supporters of the Warrior Diet claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms.

During the 4-hour eating phase, people should make sure that they consume plenty of vegetables, proteins, and healthful fats. They should also include some carbohydrates.

Although it is possible to eat some foods during the fasting period, it can be challenging to stick to the strict guidelines on when and what to eat in the long term. Also, some people struggle with eating such a large meal so close to bedtime.

There is also a risk that people on this diet will not eat enough nutrients, such as fiber. This can increase the risk of cancer and have an adverse effect on digestive and immune health.

Tips for maintaining intermittent fasting

yoga and light exercise may help to make intermittent fasting easier
Yoga and light exercise may help to make intermittent fasting easier.
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It can be challenging to stick to an intermittent fasting program.

The following tips may help people stay on track and maximize the benefits of intermittent fasting:

  • Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
  • Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
  • Resting and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
  • Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fiber, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocado.
  • Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, such as grapes and melon.
  • Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavor, which may help to reduce feelings of hunger.
  • Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fiber, vitamins, minerals, and other nutrients helps to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

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