Increasingly, the diet industry is pushing intermittent fasting as a way to help with weight loss. But is it effective?
There are many different methods to choose from, including 16/8, alternating days and 5:2. Intermittent fasting works by restricting food consumption to a set time window each day.
It’s not a diet
Intermittent fasting has exploded as one of the hottest diet trends, but a new study says it may not be the best way to lose weight. That’s because it requires calorie restriction—the same thing that all diets do to help you shed unwanted pounds.
The idea is that if you don’t eat for long periods of time, your body will shift to burning fat instead of glucose (sugar), which is what it would normally burn. This shift, called ketosis, is why so many people are successful on a diet like intermittent fasting.
But a new study published in JAMA Internal Medicine shows that this diet plan—which cycle between periods of eating and fasting—may not be the best way to drop excess pounds. In the study, researchers looked at whether people who used time-restricted eating lost more weight than those who ate more frequently.
It’s not a fad
If you’ve been noticing the latest diet trend on TV or in magazines, it’s likely intermittent fasting (IF) is a big part of it. This practice, which involves eating only during specific periods of the day, has gained popularity recently thanks to a number of promising studies in mice.
Researchers have found that a long period of time without food forces your body to use its fat reserves as its primary fuel source, which helps you lose weight. It also improves insulin sensitivity, which is essential for weight loss and cardiovascular health.
But before committing to this diet, consider whether it’s right for you and your health. People with diabetes should avoid extended fasting, for example, because it could cause dangerously low blood sugar levels. If you decide to try IF, speak with your doctor and a dietitian to make sure it’s the best plan for you.
It’s not for everyone
Intermittent fasting (IF) can be a useful tool for weight loss, but it’s not for everyone. It’s especially not a good choice for people with disordered eating habits or a history of eating disorders, such as anorexia or bulimia nervosa.
Some types of intermittent fasting are safe for most people, such as a time-restricted diet called alternate day fasting or the Leangains diet. These methods involve consuming a normal diet one day and then completely fasting or eating one small meal, less than 500 calories, the next day.
Others are more extreme, such as the 16:8 or 5:2 diets, which involve eating a normal diet five days a week and then fasting two days a week. These methods can be hard to stick to in the long run, though they can have health benefits.
If you’re considering a fasting plan, talk with your doctor first. It’s also important to be consistent, as your body will need time to adapt to the new schedule.
It’s not easy
Intermittent fasting is a way to lose weight by alternating periods of fasting with periods of eating. It can be done in a number of ways, including having fast days of no more than 500 calories and feast days where you eat what you want.
Many people try intermittent fasting for a variety of reasons, such as weight loss or boosting energy levels. But before you start a new diet, be sure to talk to your doctor or a dietitian.
They can help you decide if intermittent fasting is right for you and review your health history to make sure it’s safe for you. This also includes people with diabetes, heart disease and other conditions that require careful monitoring of their eating patterns.
The easiest method of fasting is the 16/8 method, which involves skipping your evening snack and not eating anything until lunch the next day. But if you’re not comfortable with this, there are a number of other types of fasting to choose from.
