Intermittent Fasting Weight Loss

It's official: Intermittent fasting is all the rage. As of summer, 2018, intermittent fasting success stories appear in the news as often as intrigues out of Washington, D.C. Despite a sudden whiff of trendiness, intermittent fasting is as old as the human species, dating back to our hunter-gatherer days. This safe, proven dieting technique shreds fat in record time. Read on to discover how. 

Intermittent Fasting 101

Intermittent fasting has many appealing features. It's healthy, relatively simple and extremely flexible. There is no single, universal method of intermittent fasting, although a handful of methods appear to be the most popular among fitness enthusiasts, according to anecdotal evidence. These methods include: 

  • The 16/8 Method

  • The 5:2 Diet

  • Eat-Stop-Eat

  • Alternate Day Fasting

  • The Warrior Diet

  • Spontaneous Meal Skipping

Let's briefly examine each method and its related benefits. 

Intermittent Fasting Methods

The 16/8 Method entails fasting every 14 to 16 hours and eating within a window of eight to 10 hours. This method conforms very naturally to your sleep cycle, since you fast naturally overnight. During the eating window, spread your caloric intake over two to three balanced, clean, healthy meals. 

The 5:2 Diet lets you fast two out of every five days. Choose consecutive fasting days, or split up the fasting days as needed. Similarly, Eat-Stop-Eat involves a 24-hour fast one to two times weekly. 

Alternate Day Fasting is a slightly more "advanced" version of Eat-Stop-Eat, in which you fast every other day. Depending on your schedule, you may prefer The Warrior Diet. This diet calls for fasting during the day and enjoying a huge, clean meal for supper. 

Intermittent fasting with Spontaneous Meal Skipping gives you permission to decide on an impromptu meal-specific fast by skipping any meal you choose. This method is arguably most compatible with busy lifestyles. It doesn't lock you into a routine, so you can decide on a daily basis when it's expedient to simply skip a meal and save calories. 

Scientific Evidence Supporting Intermittent Fasting

Intermittent fasting is a diet cycle strategy. You cycle between periods of caloric restriction followed by consumption of light, healthy meals. Intermittent fasting helps you loose weight through energy deficit, but it also has inadvertent affects on your body that help you use food more efficiently, maximize energy and maintain healthy weight. 

At the 68th Scientific Sessions of the American Diabetes Association, Dr. Maarten Rene Soeters presented findings from a study conducted in the Netherlands. The study found that intermittent fasting increases peripheral insulin sensitivity. When you have healthy peripheral insulin sensitivity, your body uses glucose more effectively, you have fewer cravings throughout the day and you don't experience sugar crashes, states Dr. Jill Carnahan

Remember to stay hydrated and well supplied nutritionally during any fast. Try to do this by consuming fluids that do not break your fast. A few beverages that do not stimulate metabolic responses associated with "breaking a fast" include: 

  • Apple Cider Vinegar

  • Water With High Quality Sea Salt

  • Green Tea

  • Coffee

Enjoy your coffee and green tea plain or sweetened with non-caloric sugar alternatives.