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intermittent fasting for weight loss

Open a magazine or turn on the television and you will see countless weight loss advertisements. One weight loss method that doesn’t get much attention is intermittent fasting. Is intermittent fasting good for weight loss? Let’s investigate. 

Intermittent fasting is a type of plan where a person doesn’t eat any food for a period of 16-24 hours, drinking only liquids.

It’s the exact opposite of what we are told to do, which is to eat small, frequent meals every 3 hours. Many say this is the best way to lose weight naturally, without following a specific diet plan or having weight loss surgery.  

going to bed hungry while fasting

WEIGHT LOSS: HOW IT WORKS

Is intermittent fasting good for weight loss? It’s important to understand and to know how the body uses energy, and how it applies to shedding excess pounds.

The human body gets energy from two sources: the foods we eat and stored fat. The logic here is simple: if we burn more calories than we consume on a consistent basis, we tap into that stored fat, which prompts us to lose weight.  

As a result of this thinking, many people will drastically cut back on calories, hoping to shed excess weight. They will count every calorie, determined not to go over a specific number, say 1000 -1500 calories per day.  

This sounds great in theory, but once the body sees calories are being restricted, it will go into starvation, or survival mode. Instead of burning those calories, it will hold onto every calorie received. In other words, instead of losing weight, a person may even start gaining weight.  

Even on fewer calories. 

This is where intermittent fasting comes into play. 

INTERMITTENT FASTING AND WEIGHT LOSS

By not eating for 16 hours or more, the body has no choice but to use stored fat for energy. Using this fat for energy is natural, but many people never do because they are eating 5-6 times per day. In other words, the body has zero incentive to use this fat if you’re always eating. 

Because you’re not eating most of the day, many confuse intermittent fasting with restricted calorie diets.  This is understandable, because it appears as though you’re starving yourself, but you’re not.  

RELATED POST: VICTORIA SECRET DIET PLAN

There are two distinct differences between the two eating plans: 

  • When on a restricted calorie diet, a person limits their portions and how much they consume. As a result, many people on restricted calorie diets are always hungry.  
  • With intermittent fasting, you don’t count calories. When you eat, you eat until full. 

By eating until full, this lets the body know it’s not starving, and is free to burn fat to function. Also, by eating less often, a person will end up eating less calories per day, thus further increasing the probability of weight loss.  

INTERMITTENT FASTING TIPS

There are several things to remember when intermittent fasting: 

DRINK PLENTY OF WATER

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Water helps keep the body hydrated, which can also keep you feeling full. Water, coffee and tea are great options. 

CHOOSE HEALTHY FOOD

When breaking the fast, the body needs to be replenished, which means eating nutrient dense foods. Make the meal count by eating plenty fruits, veggies, and lean meats.

Avoid fried, processed, and fast foods as they are unhealthy and high in calories. By not eating junk foods and snacks, this can you help lose weight as well.  

CREATE A SCHEDULE

Eat during certain times of the day. A popular way to intermittent fast is to fast for 16 hours and eat for 8 

Please note: If you’re taking any type of medication, contact your doctor before trying an intermittent fast. Many medicines must be taken at regular intervals with food.

Do not stop taking your medication or altering your diet without your doctor’s consent. 

If a person is looking to lose weight and not having much success, intermittent fasting may be worth looking too. Is intermittent fasting good for weight loss? Give it a try, your body might thank you!  

And if intermittent fasting doesn’t sound like something you would like, but you still want to lose weight and eat healthy, I have a complete workout and nutrition program that might be perfect for you! :)

My program is called 3 Steps to Lean Legs and it’s designed to help you get lean and toned without getting bulky, especially in your lower body!

You can check it out below :)

13 comments on “Is Intermittent Fasting Good For Weight Loss?”

  • Yoon says:

    Hi

    While fasting, is coconut oil allowed in coffee? I know sugar and milk are not but no idea about coconut oil. Thanks

    • Diana - Lean Legs Support says:

      Hi lovely,
      Coffee is allowed during fasting, but coconut oil and cream have a lot of calories, so it’s not recommended. xx

      Love,
      Diana

  • Julia-A says:

    Thx :-)

  • Arisha Gillani says:

    How long do you have to do this and does this really work

    • Diana - Lean Legs Support says:

      Hi lovely,

      You can fast for as long as it feels comfortable, especially if you have weight to lose. It works for some people, especially those who gain weight easily.

      Love,
      The Lean Legs Club
      xx

  • Julie-A says:

    Hi there does yr new programme include eating advice – it doesn’t mention that in write up… I tried a couple of yr free receipts and they were gooooood!!
    Would like to know a varied estingvolans included – also having problems working out my body shape – I was always thin but as I got older put some weight on- people still say I’m small but I gather fat to my thighs knees etc – overall tho I’m quite wire’y – long arms and legs short torso – flat bum but can get muscle’y When I do gym work so gave that up.. so I’m not skinny but I am slim with problem area?

    • Rachael Attard says:

      Hi lovely, the eBook does include a full meal plan with recipes. The club however just includes nutrition advice. Please read this blog post for some extra tips xx

  • Diana B says:

    Hi Rachael! I also wanted to give intermittent fasting a try, but after a lot of research, the conclusion is that fasting is not good for women. It can cause hormonal imbalance for us because of this protein-like molecule called kisspeptin. This has to do with the creation of the hormone produced by the hypothalamus, which regulates key functions like ovulation. It does not affect men, as women have a lot more kisspeptin. I wouldn’t advice anyone to do intermittent fasting, not even short term. Of course, it affects women differently and some may be just fine, but I wouldn’t take a chance.

    • Rachael Attard says:

      Hi Diana, thanks for the information! I guess everyone is different and has to make up their own mind and what is good for them or not. But I definitely think it’s good to do your own research as you have :) xx

  • Mariella says:

    Hi Rachael, Does it have any science the specific 16-8 hours?? I just started fasting and I fast for aprox. 14 hours.
    How many days a week do you recommend the IF, and for how long?? A month, a year??
    And last, can I have my multivitamins while fasting or shall I wait until I eat??

    • Rachael Attard says:

      Hi lovely, I’m not sure who exactly came up with 16 and 8 hour rule. But I’m sure 14 hours would be totally fine. How long you do it is really up to you. If you’re doing IF with the 14 hour intervals I would try to do this every day. But how long depends on you and your lifestyle. In terms of multivitamins, it really depends on what you’re taking. Have a read of the label to see if it recommends taking it with food or not xx

  • Amanda O'Shaughnessy says:

    Hi Rachael!

    When you say “Eat during certain times of the day. A popular way to intermittent fast is to fast for 16 hours and eat for 8” the way I understand this is you can finish your last meal of the day at say 6pm and then not eat until 10am the next morning which is 16 hours of no eating. And then you only eat between 10am and 6pm of that day until you fast again. Is that right?

    • Rachael Attard says:

      Hi lovely, yes that’s correct! xx

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