Intermittent Fasting For Weight Loss: Does it work? 

Most diet plans track what you eat, not when you eat. That’s where intermittent fasting comes in. Of all the weight loss fads out there, intermittent fasting has surged in popularity because of how beginner-friendly it is.

Intermittent fasting focuses more on when you eat rather than what you eat. This approach to eating doesn't impose strict rules about food choices but instead sets time restrictions on your eating periods. The central principle behind intermittent fasting is to cycle between periods of eating and fasting, which can vary in duration depending on the specific intermittent fasting plan you follow. Sounds doable, right? 

Let's get into the nitty-gritty of intermittent fasting and see if it is truly a game-changer for shedding those extra pounds.

What Is Intermittent Fasting?

Think of intermittent fasting as less of a diet and more of a lifestyle choice. It's not about cutting out your favourite foods but about timing your meals in a way that lets your body tap into its fat stores. It's like giving your body a little nudge to remind it to use the energy it has stored up, which can lead to shedding a few pounds and feeling more energised.

The Different Methods Of Intermittent Fasting

There are several approaches to intermittent fasting, each with its own rules. It’s important to select a pattern that feels sustainable to you.

The most popular methods include the following. 

The 16/8 Method

The 16/8 method is straightforward: you fast for 16 hours and then eat within an 8-hour window each day. Typically, this might mean skipping breakfast and eating from noon to 8 p.m. This schedule can align well with natural circadian rhythms for many people, offering a balance between fasting and eating periods.

The 5:2 Diet

The 5:2 diet involves eating normally for five days of the week and reducing calorie intake to about 20% of your normal intake (around 500 calories for women and 600 for men) for the remaining two days, which should not be consecutive. This method taps into the body's fasting mechanisms, potentially offering a seamless way to reduce calorie intake without daily restrictions. Studies suggest the 5:2 method can be as effective as traditional calorie restriction for weight loss.

Alternate-Day Fasting

With alternate-day fasting, you fast every other day, with some versions allowing for minimal calorie intake on fasting days. This approach requires a solid understanding of your body's needs and potential adjustment of workout intensity on fasting days to prevent injuries. Research is mixed, with some studies finding no significant advantage over conventional dieting for weight loss.

Eat-Stop-Eat

This method involves a 24-hour fast once or twice a week, such as from dinner one day until dinner the next day. While it has the potential for weight loss, fasting for a full day can make it challenging to sustain and might pose risks of nutrient deficiencies over time. It’s not for the faint of heart!

The 14:10 Diet

The 14:10 method, fasting for 14 hours and eating over a 10-hour window, offers a more accessible entry point into IF, potentially making it easier to maintain a calorie deficit. Studies show that it can lead to weight loss and improvements in blood glucose levels. This method might suit those who prefer a broader eating window, possibly making it a more sustainable choice for beginners.

The Warrior Diet

Originating from a former member of the Israeli Special Forces, this regime cycles extended periods of little food intake (usually raw fruits and vegetables) in the day with 4-hour windows of overeating at night. The emphasis on paleo foods makes it one of the more restrictive fasting methods. The long fasting period followed by a substantial night-time meal can challenge your body's nutritional balance and energy levels, making it a less sustainable option for many.

How Does Intermittent Fasting Help Weight Loss?

Intermittent fasting has been buzzing in the health and fitness world as a method to lose weight, but does it actually work? Research does hint at a connection between intermittent fasting and weight loss, but it's not exactly a magic bullet. It turns out intermittent fasting might not be any more effective at shedding pounds than traditional calorie-counting diets.

A meta-analysis from 2018 provided a pretty comprehensive look into this. It showed that individuals following an intermittent fasting diet had similar weight loss results to those sticking to a calorie-restricted diet. It's kind of like choosing between taking the highway or the scenic route to get to the same destination; the outcome is pretty much the same.

But here's where it gets interesting. Even when intermittent fasting leads to weight loss, the weight you lose doesn’t always stay off. It's not the kind of diet everyone can keep up with in the long run. For instance, a study published in JAMA Internal Medicine observed that after a year of alternate-day fasting, participants only lost a smidge more weight than those on a daily calorie-restricted diet. The kicker? That weight difference was so tiny doctors shrugged and said it wasn't a big deal. Plus, about 38% of those intermittent fasters found it tough to stick with the plan.

And sustainability? That's a whole other story. Some people might see the numbers on the scale go down at first, but the tricky part is keeping that weight off. The weight loss from intermittent fasting can be a short-lived victory, with many people eventually gaining back what they lost once they revert to their usual diet.

So, if you're thinking about intermittent fasting as a weight loss solution, it's a bit like going on a hike on a path that loops right back to where you started. It might offer some scenic views and benefits along the way, but as a long-term strategy for weight loss, it might not be the most sustainable route to take.

What Are The Side Effects Of Intermittent Fasting?

Before you start intermittent fasting, you should know that side effects are not unheard of, especially as your body is adapting to a new eating schedule. Here are some side effects you should watch out for:

• Nausea, headaches and digestive issues: These are common early side effects linked to extreme swings in blood sugar levels.
• Higher risk of overeating: As your hunger hormones go on overdrive, you may find yourself indulging in unhealthy dietary habits during non-fasting periods.
• Bad breath: Your body secretes less saliva when you’re fasting. Saliva is what kills odorous bacteria in your mouth, so this can lead to dry mouth and bad breath.
• Irritability: Mood swings or feeling irritable can occur when your body misses its usual food intake times.
• Fatigue: Changes in meal timing may cause you to experience lower energy levels in general. It’s also not uncommon to experience temporary sleep disturbances.
  
  

Remember, while these side effects are common when starting intermittent fasting, they usually improve as your body adapts to the new eating pattern. However, if you experience significant discomfort or have any underlying health conditions, it's important to stay attuned to your body and consult a healthcare provider.

What Are The Foods That You Can And Cannot Eat?

Alright, let's discuss what to munch on during your eating windows when you're intermittent fasting. The idea isn't to restrict you to a boring diet or to count every calorie. It's all about making smart choices that boost the health benefits of your fasting journey.

So, here’s the scoop on eating smart while intermittent fasting:

• Fruits and vegetables: Think colourful fruits and veggies packed with vitamins, minerals, and super-important antioxidants. They’re not just good for you; they make your meals look more appealing, too!
• Protein: Chicken, fish, beans, and even tofu – these are your buddies. Protein keeps you feeling full and satisfied, plus it's essential for keeping your muscles happy and healthy.
• Whole Grains: Swap out white bread and pasta for whole grains like quinoa, brown rice, and oats. They’re like a cosy blanket for your gut, thanks to all that fibre.
• Healthy Fats: Yes, you heard that right. Avocados, nuts, and seeds aren’t just tasty; they give you energy and help your body do its job, like absorbing vitamins.
• Stay Hydrated: Water is your best friend. Staying hydrated throughout the day also keeps the bad breath (a common fasting side effect) at bay. And while a cup of herbal tea or black coffee can be a refreshing change, keep it in moderation.

Now, while we're all about enjoying food, there are a few things you might want to keep on the down-low:

• Processed Foods: They're usually full of stuff your body doesn’t love, like added sugars and unhealthy fats.
• Sugary Drinks: Soda, sweetened teas, and fancy coffee drinks can sneak in a lot of sugar and calories. Let's avoid those diet saboteurs.
• Junk Food: It's tempting, but try to resist the siren call of snacks and desserts that pack a ton of calories but not much nutrition.

Is Intermittent Fasting Suitable For You?

Intermittent fasting is a versatile and effective method for weight loss and health improvement, but it might not be suitable for everyone. It's generally not recommended for pregnant or breastfeeding women, individuals with a history of eating disorders, and those with certain health conditions like diabetes without medical supervision. If you're considering intermittent fasting, it's a good idea to consult a healthcare provider to ensure it's safe and appropriate for your specific health needs.

Alternative Natural Weight Loss Programme to Intermittent Fasting

If you’re looking for alternative ways to lose weight naturally other than intermittent fasting, then Absolute Wellness is your go-to. Absolute Wellness is more than just a weight loss clinic. We offer a unique approach to losing weight without the stress of drastic lifestyle changes. Our special CSH therapy® program combines traditional Chinese methods with modern techniques to help get your metabolism back on track, making weight loss easier and more enjoyable.

For those seeking professional guidance and personalised weight loss treatment in Singapore, Absolute Wellness offers a safe environment and we take an inclusive approach towards beauty standards. With convenient locations and flexible hours, getting started is easy. Visit Absolute Wellness to find out more about how we can help you on your path to a healthier life.