Are you someone whose health vitals are perfectly normal, yet the weighing scale stubbornly refuses to budge from those few extra kilos? Do you wish for a simple, sustainable way to feel lighter and more comfortable in your own skin, without drastic diet restrictions? If intermittent fasting to lose weight has crossed your mind, you’re on the right track.
My bestie was in the exact spot. She is health-conscious, active, and has no health problems. But those persistent 6-7 kilos, especially around the abdomen, were a constant frustration. She neither wanted to change her diet nor go famished. That is when she discovered intermittent fasting to lose weight and gave it a try.
And the results? She is thrilled! She has quietly lost 4 kgs in just 6 months, and the awesome part is the weight hasn’t bounced back. Sustaining the weight loss is always a challenge, right? She is able to sustain her weight, and this is why intermittent fasting might be worth exploring for you as well.
So what exactly is intermittent fasting, and why is it getting so much buzz lately?
What is intermittent fasting?
For those who are unfamiliar with what intermittent fasting is, it is an eating pattern that switches between periods of eating and fasting on a regular schedule. It’s not about what you eat, but when you eat.
Typically, the most recommended and popular fasting window is 16 hours. This means in a 24-hour day, you consume all your meals within an 8-hour window, and then fast for 16 hours until your next meal. For example, you take your last meal for the day at 7 pm and break your fast by 11 am the next day – a perfect 16-hour fast.
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Intermittent fasting for 16 hours seems to do the trick!
Yes, you heard that right. Do this consistently, and chances are you may start losing weight in just a week or so.
Longer fasting windows (24, 36, or even 72 hours) exist. But, the 16-hour fasting is usually effective and sustainable for our goal of losing ‘some’ extra pounds.
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Your Eating Window Vs Fasting Window: What’s Allowed?
No diet restrictions during the eating window
While we always encourage choosing healthy, wholesome foods (and limiting processed sugar, of course), there are not really any diet restrictions in the 8-hour eating window (between 11 am and 7 pm in our example). You can enjoy your carbs, natural sugars from fruits, and other foods that you love.
Restrictions during the fasting window
However, certain rules apply during the fasting window because that is when the fasting ‘magic’ occurs.
- Strictly no food: You can’t consume any calories
- Allowed beverages: You may drink water (highly encouraged), black coffee, herbal or black tea without milk or sugar. Basically, stick to calorie-free beverages that don’t trigger an insulin response.
Why does it help in weight loss?
Several studies prove that intermittent fasting does help in reducing weight. Hence, this is a science-backed health practice that you can safely follow.
- Calorie reduction
When the eating window is reduced to 8 hours, and you switch to two well-portioned meals instead of three meals, your calorie intake often reduces naturally, which is fundamental for weight loss.
- Metabolic switching and burning fat
This is where the ‘real’ magic happens! Typically, your body uses glucose (from the carbs you eat) for energy. When the time between your meals is extended, and your body runs out of energy, it depletes its stored glucose (glycogen) in the liver. Once glycogen reserves run low, the body enters a state called metabolic switching. That’s when your body starts burning stored fat for energy.
- Improved insulin sensitivity and reduction of visceral fat (particularly for women in their 40s)
If you are a woman in your 40s, you have more reasons to consider intermittent fasting. This is when your hormones go on a roller-coaster ride and estrogen levels drop. In addition, weighing more usually reduces insulin sensitivity. Insulin’s job is to tell the body’s cells to absorb glucose from food for energy. When insulin sensitivity is low, your body may not respond effectively, leading to more glucose being stored as fat, particularly as visceral fat around your abdomen.
Various studies suggest that intermittent fasting is effective in both reducing visceral fat and improving insulin sensitivity, thus helping your body use glucose efficiently, reducing excess fat storage, and helping you lose weight.
Who should not try?
This 16:8 intermittent fasting may work well for slightly overweight individuals with otherwise nil health problems. If you have any health problems, such as high blood pressure, diabetes, heart problems, etc., you must consult your doctor before giving intermittent fasting a try. Also, if you are pregnant or a breastfeeding mother, do not try this, as it may cause issues for both mother and the child.
The Bottom Line
Intermittent fasting is a practical and sustainable approach to weight management, especially if you’re looking into shedding a stubborn few kilos without restricting your diet.
If the 16-hour fasting window seems daunting, you may start with a 12 or 14-hour fast and slowly extend it.
Ready to give it a try and discover if it works for you?
Images: canva.com
