Is it possible to achieve weight loss while still enjoying meals at McDonald’s? While it may seem unrealistic to shed pounds without making changes to your food options, beverage choices, and snack intake, there is a concept known as intermittent fasting that has gained attention for its potential to achieve this goal, according to numerous recent sources.
Before diving right in and getting started, there are a few key things you should know.
- What is it?
- Why it works?
- Is there any problem or risk factor while implementing this fast?
Here comes the guide!
Introducing the concept of intermittent fasting, which has gained popularity as a “magical” diet plan. This approach offers a straightforward and seemingly effortless method for weight management. While there are various versions of intermittent fasting, three of them stand out: alternate-day fasting (ADF), the 5:2 diet, and time-restricted eating (TRE).
Despite their distinct arrangements, these approaches share a common core principle: rather than restricting food or calorie intake, they limit the time frame within which you can consume food.
In the 5:2 diet, you would consume 500-600 calories (about one-fourth of your normal intake) on two out of the seven days in a week, while maintaining your regular diet for the remaining days. Alternate-day fasting follows a similar rationale, with a fast day including 500-600 calories or even zero calories following a day of normal eating.
Time-restricted eating, on the other hand, operates on a daily timetable rather than a weekly schedule. For example, the 8-hour diet restricts eating to a consecutive 8-hour time window, allowing only zero-calorie drinks for the remainder of the day.
Behind the magic trick
So how does it work?
And you may wonder, won’t the absence of diet guidelines for normal day diet allow vengeful eating?
In fact, intermittent fasting is doing the same work as the traditional diet method, which is reduction in calorie intake. With exhaustion of blood glucose during a limited or even no calorie intake period, the body will turn to burn fat to sustain energy demand, eventually meeting the target of losing weight.
The ‘trick’ is, during normal diet time, you will not consume the amount of energy ‘missed out’ during fasting period. Even though there is no limitation.
Intermittent fasting offers benefits beyond weight loss.
The quality of your diet plays a crucial role, not just the calorie count. The proportion of nutrients consumed is essential for successful weight loss. Meals rich in nutrients are more likely to sustain normal body metabolism with lower energy, leading to long-lasting weight loss and a healthier body.
Low-density lipoprotein (LDL), often referred to as “bad cholesterol,” carries blood cholesterol from the liver to peripheral body tissues. Elevated levels of LDL increase the risk of heart diseases due to the accumulation of cholesterol in the walls of blood vessels, leading to blockages and potentially resulting in a heart attack. During intermittent fasting, as the body burns fat for energy, blood fat is depleted, leading to lower levels of LDL and reduced risks of heart diseases.
What about diabetes? Intermittent fasting helps individuals with unregulated blood sugar levels gain better control over their insulin levels. Insulin is a hormone that signals the uptake of blood sugar. Intermittent fasting has been shown to greatly reduce insulin levels.
Embarking on a diet plan can be challenging, even with the simplicity of intermittent fasting. Some individuals may struggle to adapt to the extended periods of fasting, whether it’s hours or even days. Here are some tips to help you along the way:
Increase your water intake: Drinking more water can alleviate headaches that may occur during fasting periods.
Opt for more fruits and vegetables: Incorporating a variety of fruits and vegetables into your diet can improve your nutrient intake while still adhering to your limited calorie allowance.
Prioritize protein: Choosing protein sources such as eggs or lean meats can help control hunger and maintain muscle mass.
Even after reaching your target weight and considering ending the plan, it is advisable to transition to a modified fasting schedule that is less restrictive to prevent weight regain.
Feeling motivated and eager to begin your diet immediately? Hold on, there are a few things you should consider before diving in.
Intermittent fasting is not recommended for children below 12 years old, normal-weight adolescents, individuals over the age of 70, pregnant or lactating women, those with a history of eating disorders, and individuals who are underweight. If you’re unsure about your own feasibility, seeking professional advice is always recommended. Dietitians possess extensive knowledge and experience to provide personalized plans and advice tailored to your specific needs and requirements.
Get ready for your first appointment with a Dietitian Australia Guidelines and embark on your journey towards a healthier lifestyle.
