Evidence Based
Diet is one of the biggest contributors to weight gain. So, what if you decide not to eat at all? Fasting is a great way to lose weight because you don’t have to count calories when you’re not eating.
Intermittent fasting involves skipping certain meals to boost your weight loss efforts. This article looks at the best intermittent fasting methods for weight loss. Read to the end to learn how to make the best intermittent fasting schedule for weight loss.
Best Fasting For Weight Loss
The best intermittent fasting schedule for weight loss can be chosen from one of the five listed below:
- Alternate day fasting.
- The 16/8 fasting method.
- The warrior method.
- The 5:2 fasting method.
- The eat-stop-eat fasting method.
Top 5 Best Fasting Methods For Weight Loss
If you’re planning to try out intermittent fasting to lose weight, there are several considerations you should make.
First, talk to a health professional about fasting if you have an underlying health condition. While intermittent fasting can positively affect patients with conditions like diabetes, it’s crucial to figure out the best fasting strategy with a doctor. If you are on insulin for your diabetes, intermittent fasting may not be for you, and you should have the program medically reviewed before trying it.
You can also eat foods with high protein and fiber because they help you feel full longer.[1] Equally, maintain a balanced and nutritious diet full of healthy fats and nutrient-dense foods.
Besides calories, you should also consider how many carbs you eat daily. Here, you need to calculate your net carbs every day and ensure they’re within your weight loss goals.
In addition, before you decide what intermittent fasting is best for weight loss, you can try different methods you’re most comfortable with.
Below are five practical intermittent fasting methods that can help you shed weight quickly.
Alternate-Day Fasting
As the name suggests, alternate-day fasting means fasting for a day and continuing your regular diet the next day. You can decide not to eat any calories on fasting days or eat fewer calories than normal on your non-fasting days.
Alternate-day fasting is an excellent method because the pattern is easy to remember. If you’re eating today, you’ll be fasting tomorrow. This helps you fast consistently and achieve your weight loss goals.
In 2016, a randomized study[2] was conducted to determine the benefits of alternate-day fasting on obese adults. Both low-calorie and zero-calorie alternate fasting were effective for weight loss.
Another study[3] was conducted on non-obese adults who did alternate fasting for six months. It found that they lost an average of 7.7 pounds each.
Additionally, alternate fasting combined with exercise has been found to have great benefits for your cardiovascular health.[4] This is because it reduces cholesterol and low-density lipoprotein levels while lowering your systolic and diastolic blood pressure.
If you’re new to fasting, there is an intermittent fasting pattern for you — you can try alternate intermittent fasting with a low-calorie diet on the fasting day, then work your way up to a zero-calorie fasting day.
The 8/16 Method
The 16/8 method requires you to skip food and calorie-containing drinks for 16 hours a day. You can then eat for the next 8 hours.
You can choose any 16-hour window in your waking hours to skip eating. For example, some people skip breakfast and have their first meal in the late afternoon. A popular schedule is fasting from 7 p.m. to 11 a.m. and having an early dinner and a late breakfast or early lunch.
According to a 2019 study, time-restricted fasting methods like the 16/8 method are great for cardiovascular health and weight loss.[5]
Another study found that using the 8/16 method while restricting calories helped obese adults[6] lose weight quickly. The same study revealed that fasting in the morning was more effective for weight loss than fasting in the afternoon. The researchers also found that the 8/16 method positively affects your metabolism.
A further study from 2019[7] also revealed that the 8/16 method did not affect muscle or strength negatively in women performing resistant training. Based on these findings, the method is a practical strategy to help you lose weight quickly.
The Warrior Diet
Ori Hofmekler, an Israeli nutritionist, popularized this fasting method. It’s inspired by ancient warriors who fasted during the day and ate at night.
The warrior diet requires you to eat as few calories as possible for 20 hours, then eat to your satisfaction at night. During the 20-hour fasting period, you can eat light but nutritious meals like an egg or raw fruits and vegetables.
After the fasting period, you have a 4-hour window of unlimited feasting, where you can eat whatever you want before the next 20-hour fasting period begins.
A 2021 study found that eating one meal per day can improve your metabolism,[8] which helps you lose weight. Another study[9] found that restricting calories for some time is as effective for weight loss as continuous diets.
Additionally, a study found[10] that fasting 18 to 20 hours a day can help you lose weight significantly and control your post-meal blood sugar.
One of the best ways to do the warrior diet is detoxing with clear broth, juices, or yogurt during the day and eating a balanced diet at night. Remember to eat proteins and fiber during the non-fasting hours to help you stay full during the fast.
The 5:2 Fasting Method
The 5:2 fasting method splits the week into five regular days and two calorie-restricting days. However, the two fasting days are non-consecutive. You can decide to restrict calories on Mondays and Thursdays while eating your regular diet for the rest of the week.
There are no restrictions on what you can eat during the 5:2 fasting method. You can eat whatever you fancy if you keep your daily calorie intake at around 500 on the two calorie-restricting days.
Studies show[11] that people prefer the 5:2 fasting method because it’s easier to stick to than other calorie-restricting methods. Another study[12] revealed that this intermittent fasting method can help reduce insulin levels.
A controlled trial also showed alternate fasting, which is similar to the 5:2 fasting method, is effective for weight loss.[13]
Eat-Stop-Eat Diet
The eat-stop-eat intermittent fasting method is unconventional yet simple. It involves identifying two non-consecutive days to fast in a week. On these days, you abstain from eating for 24 hours.
During the remaining days of the week, you can eat without limitations, but it’s better to have a good diet to maintain a high-calorie deficit.
The eat-stop-eat method positively affects your metabolism by forcing your body to source energy from fat instead of glucose.[14] This method is effective for weight loss and promising for treating obesity.
How Much Weight Can You Lose While Fasting?
The amount of weight you can lose while fasting will depend on several factors, such as how many calories you eat during your eating periods. Several studies have shown how much weight obese individuals can lose through fasting.
Different factors will determine how long intermittent fasting will take to work, such as the method you’re using and the type of foods you eat during your eating periods. However, if you stick to your fasting schedule and limit your calorie intake even in your non-fasting period, you’ll see results soon enough.
Some intermittent fasting methods, like alternate day fasting, can give you an average weight loss of 7 pounds monthly. However, you can lose even more weight if you eat a healthy diet, including raw fruits and vegetables, during your non-fasting period and work out.
What Can You Eat Or Drink While Fasting?
There are a few factors that determine what to drink[15] or eat while you’re fasting. For instance, if you’re following the 5:2 fasting method, you can eat anything during the fasting days as long as you keep your daily calorie consumption between 500 and 600 calories.
Similarly, if you’re following the warrior diet or alternate-day fasting methods, you can eat low-calorie foods and drinks during the fasting period. You can also decide to avoid food entirely during fasting and enjoy the benefits of water fasting, like faster weight loss.
Here are some of the everyday things you can eat during your fasting hours:
- Drink water
- Drink low-calorie drinks
On the other hand, your eating window involves eating regularly or following a Mediterranean diet plan. Focus on lean proteins and high fiber to help you feel full during an intermittent fasting plan. These are the best foods to break intermittent fasting for weight loss:
- Lean proteins like fish.
- Legumes like peas.
- Whole grains.
- Raw fruits and vegetables.
Moreover, you should avoid high-calorie meals during your non-fasting period to avoid lowering the calorie deficit you gained from fasting.
Should You Try Intermittent Fasting For Weight Loss?
Intermittent fasting is an excellent weight loss strategy for anyone who wants to lose weight fast. However, it’s important to talk to a health expert before choosing an intermittent fasting method, especially if you have a health condition like diabetes or are taking prescription medications.
When you do intermittent fasting, you’ll generally eat fewer meals or calories than you would on a normal day. This leads to a higher calorie deficiency, which you need to lose weight.
Moreover, intermittent fasting promotes higher levels of norepinephrine, which speeds up your body’s fat breakdown, making it easier for your body to source energy from fat. This helps you lose weight and visceral fat.
In a recent study,[16] researchers analyzed participants who were using the 5:2 intermittent fasting method for 12 weeks. The study revealed that the participants lost 9% more weight than those who used daily calorie restriction.
Other Benefits Of Intermittent Fasting
Apart from weight loss, intermittent fasting has many other advantages for your overall health. Let’s look at some of the main ones:
It’s Great For Cardiovascular Health
According to the WHO, cardiovascular diseases[17] are currently the leading causes of death. Therefore, making changes that improve your heart’s health is essential.
Studies show[18] that intermittent fasting can help reduce heart disease risk factors by:
- Lowering cholesterol levels.
- Managing hypertension.
- Improving blood sugar levels.
While your overall heart health will depend on several factors, including how much cardio you do, intermittent fasting can significantly improve your cardiovascular health.
It Can Improve Your Brain Functioning
Intermittent fasting has also been proven to be beneficial for your brain health. One study[19] shows that intermittent fasting has a positive effect on cognition in healthy participants and slower disease progression for participants with multiple sclerosis and epilepsy.
Another study[20] shows that intermittent fasting helps alleviate brain damage caused by stroke. Researchers also found that intermittent fasting can improve cognition[21] in patients with Alzheimer’s disease.
It Might Increase Your Lifespan
Everyone wants to live a long and healthy life. Therefore, it’s interesting to know that intermittent fasting can help you improve your lifespan.
In a 2019 study,[22] daily intermittent fasting improved male mice’s overall health, increasing their lifespan. In a different stud,[15] intermittent fasting improved the lifespan of fruit flies.
You should not try intermittent fasting while pregnant or breastfeeding.
Conclusion
Intermittent fasting is a great way to boost your weight loss efforts. If your diet, weight loss supplement, or exercise are not working as fast as expected, you can try intermittent fasting to speed up the progress.
There are several intermittent fasting methods, and each has its benefits and drawbacks. Therefore, the best one for you will depend on your goals and preferences.
You can try calorie-reducing intermittent fasting methods like the warrior diet or alternate-day fasting because they’re easier to adjust. You can then try more strenuous but beneficial methods like the 8/16 or eat-stop-eat.
Frequently Asked Questions
The eat-stop-eat method is the best intermittent fasting schedule for weight loss because you skip meals for 24 hours. This gives you a high-calorie deficit for the day and forces your body to source energy from fat instead of glucose.
While there are many possible causes, you’re probably eating too many calories during your 8 non-fasting hours.
Studies show that you can lose an average of 7.7 pounds (3.5 kg) in 4 weeks through intermittent fasting. It would take about 11 weeks to lose 10 kg.
You can speed up weight loss on intermittent fasting by eating a low-calorie diet during your non-fasting hours and exercising.
During intermittent fasting, you should eat low-calorie meals or follow the Mediterranean diet, if at all, in your fasting period if food is allowed on the intermittent fasting pattern. However, rice is okay during the eating window.
