Written and Medically Reviewed by Dr Babar Shahzad, BSc and MBBS on January 30, 2020.
So here’s the deal – most diets achieve weight loss through the same equation – a reduction in total daily calories consumed in relation to the calories needed to maintain your weight.
The most important question is – what’s the best way to reduce your daily calorie intake without forcing yourself.
If you don’t feel good when you’re on a diet, you simply cannot achieve long-lasting results.
If you’re reading this article, it might be, that you already tried tons of different diets and it’s great if the result satisfied you, but if you’re still looking for ways to lose weight, you might want to hear about intermittent fasting.
Another thing you want to keep in mind – losing weight is just the “aftermath” of a healthy lifestyle. If you are overweight or obese, you might want to think about your health as much as you think about that dress you want to fit in by the New Year.
Even if you don’t lose weight in the first few weeks of your diet, always keep in mind, that a healthy lifestyle is good for your body and your soul even without the dropped pounds. Here are some of the questions we received from our customers, we think you’ll want to take a look at the answers too.
So what is intermittent fasting?
Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting.
Most of us already “fast” every day, while we are sleeping. Intermittent Fasting can be as simple as extending that fast for a few hours longer.
However, if you’re thinking about fasting as a long-term lifestyle change, you can choose from a number of Intermittent Fasting methods that are easy to implement into your daily routine.
Here’s one example: Skip your breakfast and have your first meal at noon. Then have your last meal at 8 p.m. That’s it! You’ll have fasted about 16 hours in a day, which would be the 16/8 method – eating for 8 hours and fasting for 16 hours.
That’s one of the most popular methods of fasting. Generally speaking, women should fast for about 13 to 14 hours a day. Men should fast up to 16 hours a day.
One of the most important aspects of Intermittent Fasting is timing. In order to adjust the release of hormones in your body, it’s better to fast around the same time each day. This way, you will be able to ease your body into this new eating pattern and, of course, stick to the plan for the long term.
Can you lose weight with intermittent fasting?
The answer is – 100% yes! By limiting the time you eat, you naturally limit your calorie intake.
The best part – IF is especially effective in burning fat.
Normally your body takes the energy from glucose in your blood. Problem is, people tend to consume way more food (energy) than we actually need for our bodies to run.
The energy we didn’t use, simply explained, becomes fat.
That’s where the benefit of fasting comes in. About 8 hours after your last meal, your body is out of blood sugar and starts using fat for energy. That’s how you burn fat by basically doing nothing.
Can you lose 10 pounds in a week?
It depends. You have to understand, that you didn’t gain 10 lbs in a week, so it probably means it wouldn’t be healthy to lose this amount in a week as well.
It also depends on how much you weigh right now. If you’re at 130 lbs, going to 120 lbs in a week is really too much and unhealthy.
The more fat you have, the easier it is to lose it, so 10 lbs in a week is possible, but please consider if that’s a healthy option.
If it’s for an event or a photoshoot, the wish is understandable, but you shouldn’t be too hard on yourself and have a different perspective on losing weight in the long run.
How much weight can you lose in a month with intermittent fasting?
Judging by our client’s results, the average weekly weight loss is 5 lbs. That means you can lose 20 lbs in a month, or even more if you stick to the plan and given recipes. Exercising a little gives even greater results.
Which intermittent fasting is best for weight loss?
It would probably be The Warrior Diet (20:4).
A 20-hour fast is considered to be one of the oldest and most effective methods of fasting. It allows you to eat small portions of certain food types at dinner. During that dinner period, you should also work out. This fasting method provides amazing results, though it is really hard to follow such an extreme eating regime for a longer period of time.
The most popular fasting method would be 16:8. It’s easy to follow and results can be amazing as well.
What happens to your body while you’re on intermittent fasting?
Remember the ultimate equation for weight loss mentioned in the beginning?
If you consume fewer calories than you burn – you lose weight.
If you consume more calories than you burn – you gain weight.
You can’t eat whatever and whenever and expect you to lose pounds.
Burning calories is often linked to sports and there’s no way to deny it, but keep in mind, that an average person burns 2000 kcal per day without doing anything exceptional.
Around 1400 kcal per day are burned BY DOING NOTHING, just to run your body.
When you have a limited eating time in the day, you simply consume fewer calories.
Intermittent fasting helps to avoid those “invisible” calories, which often are the reason people gain weight. By invisible calories, I mean that bag of chips you eat when watching your late-night show and that glass of coke you drink together with it. Usually, you don’t eat this type of food because you’re hungry.
Actually, you don’t even notice you ate them, you don’t even admire the taste. You just do it out of habit.
And here you go – plus 300 calories, if not more. Do it for 10 days in a row and that can result in gaining one pound of pure fat. When you’re on intermittent fasting, it’s easier to control yourself, and instead of eating food you don’t really need (you for sure don’t need extra energy before bed), you have some water with lemon or a nice cup of warm tea.
What I’m going to say now might sound counterintuitive, but people, who go to bed feeling hungry a bit, usually wake up without hunger and easily fast till their eating window. It’s because intermittent fasting balances your insulin levels and your metabolism. Also, people, who stick to intermittent fasting eating pattern report, that they generally feel fuller and food cravings go away after a week or so.
IF also helps to burn fat. In about 8 hours of fasting your body uses stored sources of glucose and then later in the fast it breaks down your body fat to use as the next source of energy. Another benefit that comes with intermittent fasting – when you don’t eat before bed, you wake up without feeling bloated and hearing weird noises in your guts. And that’s a great feeling.
Intermittent fasting helps you to discipline the way you eat. It’s about when rather to what you eat. And it’s way easier to restrict your eating time when you know you can still have that pizza for lunch. Of course, if you choose healthier options on your eating window, you can get even greater results.
Besides weight loss, intermittent fasting also:
- Slows down the aging process
- Benefits your skin
- Reduces inflammation
- Improves your metabolism
- Improves your brain health
- Improves resistance to oxidative stress
There is no reason for you not to give it a try. Take the QUIZ to get your personalized intermittent fasting plan and see how it can change your life for good.