Intermittent fasting for weight loss: 5 tips to start

Intermittent fasting is not a diet — it is a timed approach to eating. Unlike many other dietary plans, intermittent fasting does not specify which foods to ... MedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeHowtobeginintermittentfastingMedicallyreviewedbyGrantTinsley,Ph.D.,CSCS,*D,CISSN,Nutrition—WrittenbyJennaFletcher—UpdatedonJuly13,2022SetgoalsPickmethodDeterminecaloriesPlanmealsMakecaloriescountEffectivenessSideeffectsEffectsonexerciseSummaryIntermittentfastingisnotadiet—itisatimedapproachtoeating.Unlikemanyotherdietaryplans,intermittentfastingdoesnotspecifywhichfoodstoeatoravoid.Intermittentfastingmaybebeneficialforhealthandweightmanagementbutisnotsuitableforeveryone.Intermittentfastinginvolvescyclingbetweenperiodsofeatingandperiodsoffasting.Atfirst,peoplemayfinditdifficulttoeatduringashortwindowoftimeeachdayortoalternatebetweendaysofeatingandnoteating.Thisarticleofferstipsonthebestwaytobeginfasting,includingidentifyingpersonalgoals,planningmeals,andestablishingcalorieneeds.Intermittentfastingisapopularmethodthatpeopleuseto:simplifytheirlifeloseweightimprovetheiroverallhealthandwell-being,suchasbyminimizingtheeffectsofagingThoughfastingisgenerallysafeformosthealthy,well-nourishedpeople,itmaynotbeappropriateforindividualswhohaveanymedicalconditions.Forthosewhomaybeabletosafelyfastaccordingtotheirdoctor,thefollowingtipsaimtohelpmaketheexperienceaseasyandsuccessfulaspossible.1.IdentifypersonalgoalsTypically,apersonwhostartsintermittentfastinghasagoalinmind.Itmaybetoloseweight,improveoverallhealth,orimprovemetabolichealth.Aperson’sultimategoalwillhelpthemdeterminethemostsuitablefastingmethodandworkouthowmanycaloriesandnutrientstheyneedtoconsume.2.PickthemethodApersonmaytrymultiplepotentialmethodswhenfastingforhealthreasons.Theyshouldpickaplanthatsuitstheirpreferencesandthattheythinktheycanstickto.Afewofthemorepopularfastingplansare:periodicfastingtime-restrictedeatingalternate-dayfastingTypically,apersonshouldstickwithonefastingmethodforamonthorlongertoseewhetheritworksforthembeforetryingadifferentmethod.Anyonewhohasamedicalconditionshouldconsultahealthcareprofessionalbeforebeginninganyfastingmethod.Fastingisnotasafeoptionforsomepeople.Whendecidingonamethod,apersonshouldrememberthattheydonotneedtoeatacertainamountortypeoffoodoravoidcertainfoodsaltogether.Apersoncaneatwhattheywantwhenfollowinganintermittentfastingplan.However,toreachhealthandweightmanagementgoals,itisagoodideatofollowabalanced,highprotein,highfiber,vegetable-richdietduringtheeatingperiods.Eatingonlyfoodsthatlackbeneficialnutrientsduringeatingperiodscanhinderhealthprogress.Itisalsoextremelyimportanttodrinklotsofwaterorotherno-caloriebeveragesthroughoutfastingperiods.PeriodicfastingThisstructureinvolvesfastingwithinspecifictimeperiods,suchastwiceperweek,aswiththeEatStopEatplanandthe5:2method.EatStopEatBradPilondevelopedEatStopEat,afastingmethodthatinvolveseatingnothingfor24hourstwiceaweek.Itdoesnotmatteronwhichdaysapersonfastsorevenwhentheybegin.Theonlyrestrictionisthatfastingmustlastfor24hoursandoccuronnonconsecutivedays.Peoplewhodonoteatfor24hourswilllikelybecomeveryhungry.EatStopEatmaynotbethebestmethodforpeoplewhoareunfamiliarwithfasting.Apersonshouldconsultadoctororregistereddietitianbeforestartingafastingplanlikethisone.5:2methodApersononthe5:2methodeats500–600calories2dayseachweek,oneitherconsecutiveornonconsecutivedays,dependingonthespecificplan.Time-restrictedeatingPlanssuchastheWarriorDietandthe16/8or14/10methodareconsideredtime-restrictedeating,inwhichapersonconsumescaloriesonlywithinspecificperiodsoftimethroughouttheday.WarriorDietOriHofmekleristhecreatoroftheWarriorDiet,whichentailseatingverylittlefor20hourseachday.Apersonfastinginthiswayconsumesalltheirtypicalfoodintakeintheremaining4hours.Eatingawholeday’sworthoffoodinsuchashorttimecanmakeaperson’sstomachquiteuncomfortable.Thisisamoreextremefastingmethod.AswithEatStopEat,apersonnewtofastingmaynotwanttostartwiththismethodandshouldconsultadoctorbeforetryingit.LeangainsMartinBerkhancreatedLeangainsforweightlifters,butithasbecomepopularamongotherpeoplewhoareinterestedinfastingaswell.UnlikeEatStopEatandtheWarriorDiet,fastingforLeangainsinvolvesmuchshorterperiods.Forexample,maleswhochoosetheLeangainsmethodfastfor16hoursandtheneatwhattheywantfortheremaining8hoursoftheday.Femalesfastfor14hoursandeatwhattheywantfortheremaining10hoursoftheday.Duringthefast,apersonmustavoideatinganyfoodbutcandrinkasmanyno-caloriebeveragesastheylike.16:8methodofintermittentfasting16:8intermittentfastingallowsforafastlasting16hoursperday,withallfoodseatenduringtheremaining8hours.Thefollowingtimeframesforeatingarepopularwiththisfastingplan,withnighttimehoursincludedinthefastingtime:9a.m.to5p.m.10a.m.to6p.m.noonto8p.m.Alternate-dayfastingSomepeoplefastonalternatedaystohelpimprovebloodsugarorcholesterollevelsortohelpmanagetheirweight.Somealternate-dayfastingregimensaddathirddayoffastingeachweek.Fortherestoftheweek,apersoneatsonlythenumberofcaloriestheyburnduringtheday.Overtime,thiscreatesacaloriedeficitthatallowsthepersontoloseweightifthatistheirgoal.3.FigureoutcalorieneedsTherearenoinherentdietaryrestrictionswhenintermittentfasting,butthisdoesnotmeanthatcaloriesdonotcount.Peoplewhoareworkingwithadoctorordietitiantomanagetheirweightneedtocreateacaloriedeficit,whichmeansconsumingfewercaloriesthantheyuse.Peoplewhoarelookingtogainweightneedtoconsumemorecaloriesthantheyuse.Manytoolsareavailabletohelpapersonworkouttheircalorieneedsanddeterminehowmanycaloriestheyshouldconsumeeachdaytogain,lose,ormaintainweight.Apersoncouldalsoconsultahealthcareprofessionalordietitianforguidanceonhowmanycaloriestheyneed.Aprofessionalcanhelpapersondeterminethebestfoodsforthemandfindanoverallhealthywaytoloseweight.4.FigureoutamealplanApersoninterestedinlosingorgainingweightmayfindithelpfultoplanwhattheyaregoingtoeatduringthedayorweek.Mealplanningdoesnotneedtobeoverlyrestrictive.Itconsiderscalorieintakeandincorporatingpropernutrientsintothediet.Forexample,theCentersforDiseaseControlandPrevention(CDC)recommendstheMyPlatePlan,whichfocusesonshowingapersonfoodgrouptargetsforeachday.Mealplanningoffersmanybenefits,suchashelpingapersonsticktotheircaloriecountandensuringtheyhavethenecessaryingredientsonhandforrecipes,quickmeals,andsnacks.Asapotentialbonus,mealplanningcouldsavemoneyifithelpspeoplewastelessfood.5.MakethecaloriescountNotallcaloriesarethesame.Althoughthesefastingmethodsdonotlimitthenumberofcaloriesapersonconsumesduringeatingperiods,itisessentialtoconsiderthenutritionalvalueofthefood.Ingeneral,apersonshouldaimtoconsumenutrient-densefoods,orfoodswithahighnumberofnutrientspercalorie.Theymaynothavetoabandonlessnutritiousfoodentirely,buttheyshouldstillpracticemoderationandfocusonmorenutritiousoptionstogainthemostbenefits.Howeffectiveisintermittentfasting?Fastinghasseveraleffectsonaperson’sbody:Fastingreduceslevelsofinsulin,makingiteasierforthebodytousestoredfat.Itlowersbloodsugar,bloodpressure,andinflammationlevels.Itmaychangetheexpressionofcertaingenes,whichcanhelpthebodyprotectitselffromdiseaseandpromotelongevity.Itincreaseshumangrowthhormonelevels,whichcanhelpthebodyusebodyfatandgrowmuscle.Accordingtoa2018reviewofstudies,calorierestrictionandintermittentfastingcanhelpthebodyactivateahealingprocesscalledautophagy,whichessentiallymeansthatthebodydigestsorrecyclesoldordamagedcellcomponents.Fastingdatesbacktoancienthumans,whooftenwenthoursordaysbetweenmealsbecauseobtainingfoodwasdifficult.Thehumanbodyadaptedtothisstyleofeating,allowingextendedperiodstopassbetweenfoodintaketimes.Intermittentfastingcanbeveryeffectiveforweightmanagement.Infact,accordingtoa2020reviewofstudies,thepracticemayserveasahelpfultoolinthetreatmentofobesity,thoughmorelong-termstudiesareneeded.Thisnewerreviewbacksuppreviousclaimsthatfastingcanhelpapersonloseweight,thoughpotentiallynotanymorethanothertypesofreducedcalorieeatingplans.Researchalsosuggeststhatfastinghasavarietyofotherbenefits.Itmaybehelpfulformanagingmetabolicsyndromeanddiabetes.Accordingtoa2010study,itmayhelpprotectneuronfunction.Additionally,asmall2006studyindicatesthatfastingmaybebeneficialintreatingdigestivehealthconditionssuchasirritablebowelsyndrome,althoughmoreresearchisneeded.Itmayevenextendthelifespan,accordingtoastudyinmice.SideeffectsForahealthyperson,intermittentfastinghasfewpotentialsideeffects.Whenapersonfirststartsfasting,theymayfeelslightlyphysicallyandmentallysluggishastheirbodyadjusts.Aftertheadjustment,mostpeoplegobacktofunctioningastheydidbefore.However,peoplewithmedicalconditionsshouldconsulttheirdoctorbeforebeginninganyfastingprogram.Peoplewhoareparticularlyatriskofnegativeeffectsfromfastingandwhomayrequireadditionalmedicalsupervisionincludethosewho:arepregnantornursingaretryingtobecomepregnantarelivingwithdiabeteshavedifficultyregulatingtheirbloodsugarlevelshavelowbloodpressuretakecertainmedicationshaveeatingdisordersareunderweightTheNationalEatingDisordersAssociationstatesthatcalorierestrictionandfastingareriskfactorsfordevelopinganeatingdisorder.Alsoofnote,theNationalInstituteonAgingstatesthatsufficientevidenceislackingtosupporttheuseofintermittentfasting,particularlyforolderadults.Theyrecommendthatapersonalwaystalkwiththeirdoctorbeforestartingadietplanthatseverelyrestrictscalories.EffectsonexerciseForhealthyindividuals,intermittentfastingshouldnotaffecttheabilitytoexercise,exceptduringtheperiodwhentheirbodyisadjustingtotheneweatingschedule.Aftertheadjustmentperiod,apersonshouldnotexperienceanynegativeeffectsontheirexerciseroutineasaresultoffasting.Thoseworriedaboutlosingmusclewhilefastingshouldbesuretoconsumeenoughproteinduringeatingperiodsandengageinresistancetrainingregularly.Bykeepingproteinintakeup,apersonislesslikelytolosemusclemassfromfasting.Inanolder2016study,researchersexaminedtheeffectonmaleswhoparticipatedinbothresistancetrainingandintermittentfasting.Theyfoundthattheparticipantslostoverallbodyweightandmaintainedtheirmusclemassbyfollowingthe16:8fastingplan.However,moreresearchisnecessarytofullyunderstandalltheeffectsofintermittentfastingonthebody.SummaryFastingisanaturalpartofthehumanlifecycle.Mostpeoplehavefastedunknowinglythroughouttheirlifetimesbyeatinganearlydinnerandskippingbreakfastthenextday.Morestructuredapproachesmayworkwellforsomepeople.Itisimportanttokeepinmindthatalthoughapersondoesnotneedtoexcludecertainfoodsfromtheirdietwhilefasting,theyshouldaimtoeatabalanceddietrichinprotein,fiber,fruits,andvegetables.Itisalsoimportanttodrinkplentyoflowcalorieornocaloriefluids.Thoughtheaveragepersonwilllikelyexperiencefewornosideeffectsfromfasting,peoplewhohavecertainmedicalconditionsortakecertainmedicationsshouldconsulttheirdoctorbeforetryingafastingplan.LastmedicallyreviewedonMarch27,2022Cardiovascular/CardiologyNutrition/DietObesity/WeightLoss/FitnessSportsMedicine/Fitness17sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Albosta,M.,etal.(2021).Intermittentfasting:Istherearoleinthetreatmentofdiabetes?Areviewoftheliteratureandguideforprimarycarephysicians.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7856758AlirezaeiM., etal.(2010).Short-termfastinginducesprofoundneuronalautophagy.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288Aly,S.M.(2014).Roleofintermittentfastingonimprovinghealthandreducingdiseases.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368Bagherniya,M.,etal.(2018).Theeffectoffastingorcalorierestrictiononautophagyinduction:Areviewoftheliterature[Abstract].https://pubmed.ncbi.nlm.nih.gov/30172870Barnosky,A.R.,etal.(2014).Intermittentfastingvsdailycalorierestrictionfortype2diabetesprevention:Areviewofhumanfindings[Abstract].https://www.sciencedirect.com/science/article/abs/pii/S193152441400200XCalorierestrictionandfastingdiets:Whatdoweknow?(2018).https://www.nia.nih.gov/news/calorie-restriction-and-fasting-diets-what-do-we-knowKanazawaM., etal.(2006).Effectsoffastingtherapyonirritablebowelsyndrome[Abstract].https://pubmed.ncbi.nlm.nih.gov/17078771Kim,B.H.,etal.(2021).Effectsofintermittentfastingonthecirculatinglevelsandcircadianrhythmsofhormones.https://www.e-enm.org/journal/view.php?doi=10.3803/EnM.2021.405Mitchell,S.J.,etal.(2019).Dailyfastingimproveshealthandsurvivalinmalemiceindependentofdietcompositionandcalories.https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30512-6Moro,T.,etal.(2016).Effectsofeightweeksoftime-restrictedfeeding(16/8)onbasalmetabolism,maximalstrength,bodycomposition,inflammation,andcardiovascularriskfactorsinresistance-trainedmales.https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0Nutrient-densefood.(n.d.).https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nutrient-dense-foodPlanningmeals.(2022).https://www.cdc.gov/healthyweight/healthy_eating/meals.htmlPrevention.(n.d.).https://www.nationaleatingdisorders.org/learn/general-information/preventionStratton,M.T.,etal.(2022).Physiologicalresponsestoacutefasting:Implicationsforintermittentfastingprograms[Abstract].https://pubmed.ncbi.nlm.nih.gov/35142356Wegman,M.P.,etal.(2015).Practicalityofintermittentfastinginhumansanditseffectonoxidativestressandgenesrelatedtoagingandmetabolism.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4403246Welton,S.,etal.(2020).Intermittentfastingandweightloss.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351Zubrzycki,A., etal.(2018).Theroleoflow-caloriedietsandintermittentfastinginthetreatmentofobesityandtype-2diabetes.https://www.jpp.krakow.pl/journal/archive/10_18/pdf/10.26402/jpp.2018.5.02.pdfFEEDBACK:MedicallyreviewedbyGrantTinsley,Ph.D.,CSCS,*D,CISSN,Nutrition—WrittenbyJennaFletcher—UpdatedonJuly13,2022RelatedCoverageSevenWaystodoIntermittentFastingMedicallyreviewedbyNatalieButler,RD,LDIntermittentfastingisanincreasinglypopulardietoptionforweightloss.Thereareseveralprograms,soitcanbedifficulttoknowwhichoneis…READMOREFastingbloodsugar(glucose):NormallevelsandtestingMedicallyreviewedbyJennehRishe,RNMeasuringfastingbloodsugarlevelscanhelppeoplewithdiabetesstayhealthy.Learnaboutbloodsugartesting,healthybloodsugarlevels,and…READMOREIstime-restrictedeatingeffectiveforweightloss?MedicallyreviewedbyNatalieButler,R.D.,L.D.Time-restrictedeatingisadietplanthatrequirespeopletolimitthemselvestoonlyeatingduringspecifichoursofthedayandthenfasting…READMORETheultimatebeginner'sguidetointermittentfastingMedicallyreviewedbyMihoHatanaka,RDN,LDIntermittentfastingisadietplanthatmeansconsumingfewtonocaloriesonfastingdayandeatingnormallyonnonfastingdays.Welookatthe…READMOREWhathappensifyoufastforaday?MedicallyreviewedbyNatalieOlsen,R.D.,L.D.,ACSMEP-CWhathappensifyoudon'teatforaday?Whilemostpeoplewillfeelhungryandpossiblytired,thereisalsoarangeofothereffects.Inthis…READMORE