Is Intermittent Fasting An Effective Way To Lose Weight?

Intermittent fasting, the practice of following a strict eating routine to aid in weight loss, is becoming more and more popular. But can it really help to lose weight?

“Recent research has found that intermittent fasting has a similar or even modest benefit over traditional calorie-restriction dieting for weight loss,” says Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. “But perhaps its main advantage is its simplicity, making it easier to follow compared with other weight-loss plans.”

Timing Your Meals: The Intermittent Fasting Approach

While most weight-loss plans focus on “what you eat” and “how much” you eat, intermittent fasting shifts the emphasis to “when” you eat. Instead of meticulously counting calories or eliminating food groups, this approach designates specific periods during the day when you abstain from eating.

Intermittent fasting involves fasting for a set period of time each day. One of the most popular variations is the 16/8 method. In this plan, you confine all your meals to an eight-hour window (for example, between 10 a.m. and 6 p.m.), then fast for the remaining 16 hours (6 p.m. to 10 a.m. the next day). This cycle repeats daily.

During the fasting hours, you can still enjoy plain water, tea, or coffee. The key is to maintain a healthy, balanced diet within the eating window.

Research suggests intermittent fasting may be easier to stick to than other restrictive diets, such as low-carb diets. “The 16/8 schedule is often easier to follow, since you sleep for about half of the fasting period,” says Dr. Hu. “You just don’t eat after dinner — no nighttime snacking — and either skip or postpone breakfast.”

Unlocking Ketosis: How Intermittent Fasting May Aid Weight Loss

Why does intermittent fasting promote weight loss? The extended fasting period can push your body into a state of short-term ketosis, according to Dr. Hu.

Ketosis occurs when your body runs out of glucose (its primary energy source) and begins burning stored fat for fuel. “Sixteen hours of not eating is sufficient for some people to start producing ketones or go into ketosis,” says Dr. Hu.

Aside from potential weight loss, intermittent fasting has been linked to various health benefits. It may reduce the risk of cardiovascular conditions such as obesity, high blood sugar, high blood pressure, and high cholesterol. Emerging research also suggests it could improve gut health, aiding digestion and offering protection against infections. Some followers of the regimen even report higher energy levels.

However, it’s important to note that the scientific evidence supporting intermittent fasting’s benefits is still limited. “Most studies have not looked at large populations and only explored its effect over several weeks or up to one year,” says Dr. Hu. More research is needed to confirm long-term benefits and possible risks.

Easing into Intermittent Fasting: A Gradual Approach

Is intermittent fasting worth trying for weight loss? According to Dr. Hu, it might be beneficial for those looking to manage their eating habits. “For instance, it could help reduce your daily calories, especially if you’re a late-night snacker.”

Before you jump in, it’s crucial to consult your doctor — particularly if you have diabetes, take blood pressure medication, or experience dizziness from standing up quickly. “Low blood sugar levels from not eating for so long could cause problems,” warns Dr. Hu.

Dr. Hu advises starting with a gradual approach. Aim for a 16/8 schedule, but don’t rush into it. Begin with a 12/12 pattern, where you eat within a 12-hour window and fast for the remaining 12 hours. “Follow this for a few days to adjust, and then extend to 14/10,” Dr. Hu suggests. “When you feel ready, move to 16/8.”

It’s important to remember that intermittent fasting is not a quick-fix solution. The process of losing weight can take time. “It can take a while for the practice to translate to lost pounds,” says Dr. Hu. “Generally, people tend to lose about half a pound to one pound per week. Still, slow and steady weight loss is more successful and sustainable over the long term.”

While intermittent fasting may help kickstart weight loss, it’s essential to pair it with a healthy eating plan. “Any benefit you may gain from fasting won’t last if you aren’t eating healthy foods, controlling portions, and reducing your intake of snacks and processed foods,” adds Dr. Hu.

Also, be mindful of the discipline required to stick with intermittent fasting. Consistency is key to reaping its potential benefits.

“You can’t follow it now and then and expect any significant changes,” Dr. Hu emphasizes. “But if you get off schedule for a day or two, you haven’t negated your efforts. Just pick it up again and keep going. Eventually, you may see intermittent fasting become a part of your everyday life.”