What’s the Deal with Intermittent Fasting for Weight Loss?

intermittent fasting weight loss

Atkins. South Beach. Weight Watchers. Keto, Paleo, and raw food – oh my!

These are examples of some diet fads that at one point in time were all the rage. While they’ve certainly worked for some people, they haven’t worked for everybody. Furthermore, many of these diets claim to be all natural – when, in fact, they aren’t.

If you’re struggling to lose weight naturally, you’re not alone. It’s easy to feel tempted by the promises of fad diets. But it’s important to remember that natural weight loss is easier than you think.

Intermittent fasting weight loss is more than fitting into a smaller pants size. The health benefits of intermittent fasting are paramount.

But what exactly is intermittent fasting (IF)? And what are the intermittent fasting benefits that you can experience for yourself? Read on to find out!

What Is Intermittent Fasting?

The concept of fasting has been around for thousands of years. There has never been one single purpose of fasting. But there are several medical and spiritual reasons as to why humans fast.

With intermittent fasting, it’s not about spirituality or religion. Nor is it a diet that dictates which kinds of foods people can eat. Rather, the main purpose of intermittent fasting is to accelerate weight loss.

Contrary to popular belief, diet and exercise are not the only factors when it comes to weight loss. Our cellular and metabolic processes are big components of the weight loss equation. And so often we need to change our eating patterns to improve these processes.

Intermittent fasting entails cycles of fasting followed by periods of eating. There are various methods that all qualify as intermittent fasting. But they all, for the most part, work the same.

How Does Intermittent Fasting Work?

Our metabolism is a collection of chemical processes that all work to keep our body pumping. It so often goes hand-in-hand with nutrition – and for all sorts of reasons.

When we’re fed, our bodies produce something known as insulin. Insulin is a hormone that regulates blood sugar. When it takes sugar out of our blood, it then converts this sugar into fat, which gets stored in our bodies.

When we’re not fed, our bodies stop producing insulin. For energy, our bodies will resort to burning stored fat. Our bodies will begin to burn stored fat about 6 hours after eating.

Then, nutrition comes into the equation. Our bodies break down food and absorb their nutrients. Carbohydrates and fat for energy. Protein to build muscles.

The need for nutrition is why we can’t starve ourselves to lose weight. But with intermittent fasting, it’s possible to lose excess weight while nourishing ourselves.

Additional Benefits of Intermittent Fasting

Not only does intermittent fasting promote fat burning by decreasing insulin production. Those who are at risk of developing type II diabetes can reduce their resistance to insulin. At the same time, intermittent fasting can help those who suffer or are at risk for heart disease.

Additionally, intermittent fasting encourages certain cellular processes. For example, it encourages autophagy, a process in which cells dispose of stored waste. It also increases the production of growth hormones in our bodies.

What are some other intermittent fasting benefits?

Intermittent fasting fights inflammation and reverses damage caused by oxidation. Other studies suggest that IF may protect our brains – even against Alzheimer’s!

Overall, research implies that intermittent fasting carries many benefits beyond weight loss. It combines the concept of fasting and our need for nutrition. So, what are the different methods of IF?

16/8 Method

Fasting for 16 hours followed by an 8-hour window of eating. This process makes up the 16/8 method – and it may work for you!

For this method to work, you shouldn’t eat for 16 hours. You can drink water, coffee, and other zero-calorie drinks. But you can’t eat until the 8-hour window period starts.

Let’s say you finish dinner around 9 pm. If this is your last meal, you shouldn’t eat until 1 pm the following day. You can drink coffee in the morning and all the water you want in between.

During the feasting period, you can eat 2-4 meals, depending on your eating habits. What’s important is that you stay within your caloric intake during this period. And, of course, it’s important that you eat nutritious foods that your body needs.

The Warrior Method

The 16/8 method works the most for those who don’t like to eat breakfast. Even those who normally eat breakfast can find success with this method. But there are other options.

For those who like to snack throughout the day and eat a big meal at night, the warrior method can work. Rather than an 8-hour feasting period, the warrior method allows for 4 hours to eat. This means “warriors” fast for up to 20 hours per day.

Those who follow the warrior method can eat raw fruits and vegetables throughout the day. But generally, they refrain from eating until it’s time to feast on a large meal at night.

5:2 Method & 24-Hour Fasts

The 5:2 method involves fasting for 2 days out of the week. During these 2 days, you can eat between 500-600 calories. For the other 5 days of the week, you can eat normally.

But for the 5:2 method to work, you have to have a caloric intake amount that will encourage weight loss. Fasting for 2 days out of the week doesn’t mean you should eat 3,000+ calories on the other days (unless you’re a pro athlete).

The 5:2 method doesn’t work for everybody. Some people find success by completing 24-hour fasts 1-2 times per week. Others find success by skipping meals intermittently.

Experience Intermittent Fasting Weight Loss

Succeeding with intermittent fasting takes some time. There are various intermittent fasting methods. But with persistence and patience, you’ll be able to experience all the benefits.

As a practice, IF enhances weight loss and promotes better health. But as a lifestyle, it’s helping people to feel better and live longer.

But intermittent fasting weight loss is only possible with proper nutrition. It won’t work if you eat unhealthy food during your feasting periods.

To learn more about healthy eating, check out our organic foods archive. We’ve got you covered when it comes to eating organic and living your best life!