Intermittent Fasting for Weight Loss: Does It Work?

Intermittent fasting is a type of diet plan where one alternates between periods of fasting and eating. In this diet plan, you restrict your mealtimes to a specific window and fast for rest of the day. For example, the 16/8 fast means you limit your meal and snack times to 8 hours/day and fast for the remaining 16 hours.

Does intermittent fasting work for weight loss?

Many animal and human studies show intermittent fasting can help you lose weight. Intermittent fasting decreases your body’s insulin levels, which aids in burning fat. Your body also sends a hormone called noradrenaline to break down fat cells. Intermittent fasting has other health benefits like:

• It helps control blood sugar by decreasing blood sugar level.

• Few studies suggest that it slows the sign of ageing thereby increasing your lifespan.

• It helps decrease inflammation in your body.

• It helps improve brain function & also prevents diseases like dementia and Alzheimer’s.

• It increases the production of HGH or human growth hormone that helps boost metabolism.

Types of Intermittent fasting

Intermittent fasting can be of various types, such as:

• 16/8 Fasting

This is one of the best intermittent fasting for weight loss, where you restrict your eating time to 8 hours and fast for 16 hours.

• Alternate Day Fasting

Here, you fast for one day, eat the next, and repeat this pattern.

• 5:2 Fasting

Here, you have a regular diet for 5 days a week. On the other two days, you have a single meal of 500 to 600 calories.

During the eating times, the quality and quantity of food matter. Throughout intermittent fasting for weight loss, eat healthy food and keep your portions moderate.

Potential Downsides of Intermittent Fasting

Although intermittent fasting is effective for weight loss in healthy, active people, this diet has some drawbacks:

• It is not recommended for pregnant and breastfeeding women

• It is not recommended for children and adolescents

• Intermittent fasting may be harmful for people with chronic illnesses

• People who have diabetes should take care and consult doctor before trying intermittent fasting, as it can lead to drastic drop in blood glucose levels

• Studies show intermittent fasting may not work well in women in comparison to men