If you would like to try intermittent fasting, ask me questions, and just learn more, I have a Facebook group that you can join! Enter your email address to subscribe to this blog and receive notifications of new posts by email. Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control. The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories. As long as you don’t compensate by eating much more during the non-fasting periods, then these methods will lead to reduced calorie intake and help you lose weight and belly fat.
Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy. Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.
Bottom Line: Short-term fasting leads to several changes in the body that make fat burning easier. Consistency: Same as with any other weight loss method, you need to stick with it for an extended period of time if you want it to work.
As long as you don’t compensate by eating much more during the non-fasting periods, then these methods will lead to reduced calorie intake and help you lose weight and belly fat (2, 3). Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (10, 11). Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13).
According to a recent 2014 review study, intermittent fasting can lead to significant weight loss.
These results are very impressive, and they do show that intermittent fasting can be a useful weight loss aid.
Although calorie counting is generally not required when doing intermittent fasting, the weight loss is mostly mediated by an overall reduction in calorie intake. Studies comparing intermittent fasting and continuous calorie restriction show no difference in weight loss if calories are matched between groups. Bottom Line: Intermittent fasting is a convenient way to restrict calories without consciously trying to eat less.
Interestingly, there are some studies showing that intermittent fasting may be beneficial for holding on to muscle while losing body fat. In one review study, intermittent calorie restriction caused a similar amount of weight loss as continuous calorie restriction, but with a much smaller reduction in muscle mass (18).
In the calorie restriction studies, 25% of the weight lost was muscle mass, compared to only 10% in the intermittent calorie restriction studies (18). Bottom Line: There is some evidence that intermittent fasting can help you hold on to more muscle mass when dieting, compared to standard calorie restriction. Bottom Line: One of the main benefits of intermittent fasting is that it makes healthy eating simpler. Bottom Line: With intermittent fasting, you still need to eat healthy and maintain a calorie deficit if you want to lose weight. Sign up: Evidence-based nutrition tips and a free copy of the e-book, straight to your inbox!
I’ll be posting more about my journey with intermittent fasting, so please stay tuned.
Try to eat “normally” during the non-fasting periods, not so much that you compensate for the calories you missed by fasting.
Growth hormone is a hormone that can aid fat loss and muscle gain, among other things (7, 8, 9). Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories. In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks (2).
If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance. I plan on doing this as a lifestyle too as I enjoy eating again and I feel so much better Let me know if you give it a try!
Come join our Facebook group too for some extra support and to answer any of your questions!
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