Intermittent Fasting for Weight Loss
Intermittent fasting this, intermittent fasting that! Word on the street is that intermittent fasting regimens are one of the newest diet “crazes” of the last few years, but is this diet adjustment all talk or all results? When adjusting your eating habits for weight loss and health, you’ll want to make sure that you’re actually helping your metabolism, as opposed to holding it back from doing its thang. At Truvy, we want nothing more than to see you slam-dunk your goals, so we’ve put our very best on the case.
So what did you learn about Intermittent Fasting, Detective Truvy? 🧐
Well, chances are, you’ve already practiced intermittent fasting before… you just didn’t know it. When fasting for weight loss, you are voluntarily avoiding food for a set period. The amount of time you abstain from meals may last anywhere from a few hours to an entire 20 hour period, excluding the regular intake of water.
A golden rule: don’t prepare for your fast by binging. Even though it may sound like a huge meal pre-fast will work wonders to keep hunger at bay in the meantime, the overconsumption of calories in one sitting–especially empty ones deriving from less-than whole foods–can detract from the efficacy of the fast.
While the jury is still out on the measurable results of fasting, plenty have spoken to their success with the method. To listen to some testimonials before jumping into it, check out Cynthia Thurlow’s TEDTalk and this experiment done by the TODAY show.
Non-weight loss related benefits include:
- Sharper thinking and memory retention
- Improved heart health
- Improved physical performance
- Prevention of diabetes/obesity
- Reduced tissue damage
Popular Fasting Methods
With that said, still keen on giving it a shot? The most common methods of intermittent fasting include:
- The 16:8 Fast: Involves skipping breakfast and choosing a window of 8 hours to eat, such as 1 pm to 9 pm. A period of 16 hours fasting (excluding water) then occurs.
- The 5:2 Fast: In this method, 5 days of the week are spent eating at a regular calorie deficit, while 2 days of the week are chosen to consume only 500-600 calories.
- Eat-Stop-Eat Fast: A once-a-week approach to fasting that involves choosing one 24 hour period to refrain from eating, for example, not eating dinner one day to dinner the next day.
What fasting doesn’t mean? These methods do not endorse self-starvation for more than a 24 hour period. To do so can do serious damage to one’s metabolism (and lead to some ugly consequences!), so keep in mind that intermittent fasting for weight loss should be a deliberate practice, one mediated with proper, nutritionist-led methods.
Oh, and a friendly reminder!
Intermittent fasting, like any other weight loss method, is not a one-size-fits-all kind of deal. You’ll want to look at your personal circumstances and body type–and who better to discuss that with than your personal physician? Consult a medical professional before adopting an intermittent fasting regiment, then proceed with confidence.
As your friendly weight loss sidekick, Truvy is here to promote not only what works, but what is most healthy and sustainable for every unique body. Check out our blog on The Healthiest Vegetables for Weight Loss and 4 Healthy Meal Prep Ideas for Weight Loss for more pointers on dietary success.
Here’s looking at you, champion!