Intermittent Fasting Diet Tips You Need to Know for Long Term Weight Loss
Are you considering trying intermittent fasting to lose weight? If so, then here is some up to date information about intermittent fasting and important tips on how to make it work for long term weight loss.
Although intermittent fasting for weight loss has been discounted by many as Hollywood trendy, according to a recent Canadian Global News report, scientists who study fasting say that fasting for weight loss is a widely accepted weight loss and weight maintenance tool that does work in both the short-term and as a lifelong lifestyle.
Here’s how one man lost 25 pounds in 50 days by integrating intermittent dieting with his own diet plan.
Intermittent Fasting Styles
Intermittent fasting typically entails skipping meals 12 to 24 hours at a time two to three times per week punctuated with days of normal eating of just about whatever you want—with some caveats of course.
The more popular styles of fasting fall into two types—24-hour and 16/8 fasts.
The 24-hour fast is where you choose 2 days of the week that are non-consecutive, avoid all foods, and stick to just water or some cleansing tonic recommended for weight loss.
The 16/8 fast is one in which you gradually shorten your eating period to an 8-hour time slot while leaving the remaining consecutive 16 hours as a time for fasting. This is then repeated every day until you’ve reached your weight loss goal.
Supporters of intermittent fasting for weight loss say that one of the pluses of losing weight with this diet over others is that it does not result in yo-yo dieting―if incorporated into your lifestyle regularly.
One example of long term weight loss success is that reported by Global News about a Dr. Steve Mount who hasn’t eaten on Tuesdays, Thursdays and Saturdays for the past 12 years showing that this kind of dieting in sustainable.
“What led me to take it up was that it was doable. What kept me doing it was the response — it did improve my stability, my ability to remain focused throughout the day, my insulin response,” says Dr. Steve Mount during an interview with Global News.
Facts Found about Intermittent Fasting
• Those who fast for a day don’t binge the next day at all. At most, they’d eat about 10 to 15 per cent more calories once they broke their day-long fasts and still wind up with a weight changing calorie deficit.
• Trial volunteers experienced lower LDL cholesterol and triglyceride levels with blood pressure and insulin levels improved.
• Fasting does not lead to an energy drop that prevents exercising. According to Global News, many chose to exercise on their fast days over their feast days.
Intermittent Fasting Tips
Here is a summary of some expert tips Global News recommends to make fasting dieting work for you:
Drink eight to 12 glasses of water: A majority of our water sources comes from food, so on fast days, be sure to drink more water than usual. If you’re dealing with headaches or migraines, it could be from lack of hydration. Tea and black coffee are safe bets on fast days.
Pick a busy day: If you’re sitting at home with nothing to do, you’ll have food on your mind the entire day. Choose a day where you’ll be social or have projects on the go so you may be too busy to clue in that you’ve missed a meal.
Your feast days shouldn’t be treat days: Break your fasts by going back to your regular routine — within reason. Your non-fasting days shouldn’t be cheat days where you overindulge on junk food.
Don’t fast if you’re dealing with other health issues: Fasting isn’t a good idea if you have a history of binge eating or other eating disorders. And, if you’re pregnant, diabetic or have low blood pressure, you should consult with your doctor before considering a fast.
For more on fasting diets, here are some selected articles for your consideration:
Reference: Global News (Canada) “Fasting for weight loss? Here’s why scientists say it works long-term”