Does Intermittent Fasting Help Lose Weight?

Medically reviewed by: Ms. Neetha Pratheep, Sr. Consultant - Nutrition and Dietetics - Written by Jasni Salim - Updated on 06/05/2024

Intermittent fasting is the pattern of eating when you regularly take short breaks from eating or eat very little. This kind of fasting is often used to help you with weight loss. Taking short breaks from eating can help people consume fewer calories, which might lead to losing weight over time. Intermittent fasting might also help improve factors that affect health conditions like diabetes and heart disease. It could lower cholesterol and blood sugar levels, which are important for managing these conditions. In this article. we will cover all the basics of intermittent fasting for weight loss. So continue reading.

Different Kinds of Intermittent Fasting Diet Plan

Have a look at various types of intermittent fasting diet methods right below. Some of the popular options are as follows:

• the 5:2 diet
• the 16:8 method
• Eat stop eat
• the Warrior diet
• alternate-day fasting

Consider Your Health

Whether you begin with a modified fasting plan or a full fast, it is important to eat a healthy diet. You should include foods that are high in protein and lots of fiber-rich vegetables to help you feel full.

You should also avoid too many high-calorie snacks or processed foods which are also important. These things can cancel out the benefits of intermittent fasting.

Before starting any fasting plan, especially if you have a health issue, it is better to talk to a doctor. They can make sure that the plan is safe and right for you.

What Does the Science Say About Intermittent Fasting for Weight Loss?

Intermittent fasting and weight loss results can differ according to Bruning. As per some studies, weight loss has been seen in people who do intermittent fasting, but other studies do not show that. 

There was a review from 2021 that looked at many studies on intermittent fasting. It found that an intermittent fasting diet can lead to significant weight loss, defined as losing more than 5% of your starting weight. It might also improve heart health by lowering blood pressure, improving insulin resistance (for people with prediabetes and diabetes), and reducing oxidative stress. The review also said that intermittent fasting is safe with few reports of bad effects from the intermittent fasting diet plan.

But intermittent fasting does not always make you lose weight as Bruning explains. If you end up eating fewer calories than your body needs because of the diet's time limits, you might lose weight. But if you eat more than your body needs during your eating times, you might gain weight.

A study from 2017 found that alternate-day fasting, where you eat about 25% of your calorie needs on fasting days and 125% on feasting days, did not work better for weight loss or maintenance compared to just eating fewer calories every day. The study also found that more people stopped doing alternate-day fasting than the other groups, which raises questions about how easy it is to keep up intermittent fasting.

A study from 2018 found that intermittent fasting might not always lead to weight loss, but it can still have other health benefits. In the study, a small group of men who were obese and had prediabetes did not lose weight after five weeks of intermittent fasting. However, they did have lower insulin levels, and lower blood pressure, and their bodies were better at using insulin. They also felt less hungry.

Since the outcomes vary, Bruning suggests that intermittent fasting for weight loss might be helpful for people who find it hard to stop late-night snacking for reasons other than hunger. Intermittent fasting could help reduce these habits.

Some studies show that when you eat and fast can affect your results. A study from 2022 discovered that in adults with obesity, eating the same amount of calories later in the day, compared to earlier, made people feel hungrier, burn calories slower, and store more calories in fat tissue. This increased their risk of obesity.

What to Consider for Intermittent Fasting?

Intermittent fasting might work for some people, but it is not for everyone. People who have problems with eating disorders should think carefully before trying an intermittent fasting diet. According to Tepper, any diet that involves limiting what you eat can affect how you feel about food and might increase the chances of developing an eating disorder.

People with certain health problems or specific dietary needs might also want to think about other options. Bruning suggests that some people who should talk to their doctor or a registered dietitian before trying intermittent fasting include:

• People with a serious health problem
• People who have to take medicine with food at specific times
• Elderly people who struggle to eat enough
• People with diabetes who need insulin

Pregnant or nursing women and growing children should not do intermittent fasting. Even if you are not in these groups, there are still downsides to intermittent fasting. For many people, eating regularly is important for maintaining energy levels, managing blood sugar, getting enough nutrients, and having a healthy relationship with food. Restricting when you eat can lead to low energy, trouble concentrating, headaches, or nausea. If you want to know more about intermittent fasting and if it is right for you, talk to your doctor or a registered dietitian.

Conclusion

It is not clear if intermittent fasting is better than other ways of losing weight in terms of how much weight you lose, changes in your body, how well you stick to the plan, and how much less hungry you feel. Some people who usually eat only one or two meals a day or go a long time without eating might find it easier to stick to this kind of eating plan.

Silverline Hospital, the best diabetes hospital in Kochi is really good at helping people with intermittent fasting. We have special programs and expert doctors who can guide you if you want to try this way of eating. Our team will support you to reach your fasting goals safely and successfully. We will offer programs for different needs like managing weight, controlling blood sugar, and improving overall health. Silverline Hospital is a great choice if you are new to intermittent fasting.