Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
Eat a normal diet five days a week and fast two days per week. Eat normally but only within an eight-hour window each day. For example, skip breakfast, but eat lunch around 11 a.m. and dinner by 7 p.m.
“Generally evidence appears to suggest that alternate day fasting is as beneficial as more traditional methods of weight loss, such as creating a daily calorie deficit. Interestingly, of all intermittent fasting regimes, such as time-restricted eating, alternate day fasting appears to have a slight advantage.”
There are different methods of intermittent fasting based on either time or calorie restrictions but all intermittent fasting programs besides the longer fasts (more than 24 hours) are safe, effective and beneficial for permanent use.
As it stands now, the current evidence supports intermittent fasting as a weight loss method for up to 12 months. Some people are also probably not right for intermittent fasting. It's not recommended for anyone who is pregnant, has diabetes or is under 18.
How Long Does It Take For Intermittent Fasting To Work? After beginning your intermittent fasting routine, you could see changes in your body in as little as ten days. More significant weight loss is seen after two to ten weeks.
For most people, there are no serious dangers involved in eating one meal a day, other than the discomforts of feeling hungry. That said, there are some risks for people with cardiovascular disease or diabetes. Eating one meal a day can increase your blood pressure and cholesterol.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
Final thoughts on stopping intermittent fasting
Extreme hunger, excessive weight loss, dehydration, low blood pressure, and weakness can be adverse health effects of fasting. If fasting is impacting your emotions, decreasing your energy levels, or causing extreme hunger, it may be time to stop.
Potential Drawbacks of Intermittent Fasting
If you're not already used to skipping meals or not eating for an extended period of time, the hunger and fatigue that can occur when starting IF can be difficult to handle. Other side effects can include insomnia, irritability, headaches, and nausea.
If you choose a fasting window lasting 24 hours or longer, it's recommended to only practice intermittent fasting 1–2 times per week. Fasting more frequently than that could cause muscle loss or other adverse effects.
YOU'RE NOT EATING ENOUGH DURING YOUR WINDOW
You'll be so hungry, you may start eating and not stop. As well, the body stores food to protect itself. Your body will sense the need to stock up on reserves and may store those extra pounds as fat instead of lean muscle.
Your Fasting Window is Too Short
This means it won't burn stored fat, and there won't be significant weight loss. As one study concluded, a fasting window of 18-19 hours is more effective in terms of weight loss than those between 12-17 hours [11].
Research Highlights: Eating less overall and fewer large meals may be a more effective weight management strategy than restricting meals to a narrow time window, such as intermittent fasting, according to a study that analyzed the electronic health records of about 550 adults who were followed for six years.
A person can eat what they want when following an intermittent fasting plan. However, to reach health and weight management goals, it is a good idea to follow a balanced, high protein, high fiber, vegetable-rich diet during the eating periods.
One of the most common, easy-to-follow schedules is 16:8. This means you fast for a 16-hour period of time and eat your daily meals during an 8-hour period of time. For example, you may want to fast from 7 p.m. until 11 a.m. the next day.
Simply allocate a 16-hour window in the day that you will abstain from calories completely. Many choose their window to be from around 8 p.m. to 12 p.m. the following day, but it's just as possible to eat earlier in the day and stop eating earlier.
The 16/8 plan involves eating only during an 8-hour period followed by a 16-hour fasting window. So, if the last meal is at 8pm, the next meal isn't until midday the next day. This way of fasting is known as time-restricted eating.
Intermittent fasting is the practice of restricting your food intake to certain hours or days during a given amount of time, usually a week. When you do eat, it is recommended that you avoid processed meats, sugar, trans fats, and refined starches. Whole foods like avocado, berries, and lean animal-proteins are best.
Intermittent Fasting isn't about what you eat – it's about WHEN you eat it. You have a 24-hour period to set your eating schedule, giving you lots of flexibility. Whether it's the weekend, a holiday, or vacation, you never have to “go off” your intermittent fasting program.
So, can you have a cheat day while intermittent fasting? Yes, absolutely. An occasional cheat day will not hinder your weight-loss progress if you do it right. In fact, it's scientifically proven that intentional cheat days can even enhance your metabolism [1].