If you're like most people, you probably think of fasting as a way to lose weight. And while weight loss is one of the benefits of intermittent fasting, it's not the only one. Intermittent fasting is a popular dieting trend that has been shown to have some health benefits, including improved insulin sensitivity, reduced inflammation, and increased weight loss.
But what is intermittent fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are a number of different ways to do intermittent fasting, but the most common is the 16/8 method, basically classed as ‘skipping breakfast’, where you fast for 16 hours and eat for 8 hours. So, for example, you would stop eating at 8pm and then not eat again until noon the next day. Other common intermittent fasting methods include the 5:2 diet, where you eat normally for 5 days and restrict your calories to 500-600 for 2 days, and the Warrior Diet, where you eat one large meal at night and fast during the day.
5 Intermittent Fasting Methods, Reviewed
Here are the most common fasting methods along with some reviews from real people who have tried them. We’ve linked to books that discuss each method in detail. It’s important to have as much information as possible about the risks and benefits of each plan before you drastically change your way of eating.
1. The 16/8 Method
This gives you an 8-hour eating window each day. So, if you eat your evening meal at 6pm you don’t eat again until 10am. You can find a simple calculator here.
Emily wrote about her experiences with this method of fasting here. As a woman she found it tough to stick to for the period of her experiment which we have also heard from other people. It’s important to keep an eye on your body, especially at certain points of your menstrual cycle and if you are very physically active.
2. The 5:2 Diet
With the 5:2 diet you eat normally for 5 days of the week and then restrict your calorie intake right down to 500-600 calories for the remaining two days.
Grace tried this way of eating for 6-weeks and fell in love with it. She found it suited her body well and once she learned to control the mental aspect of thinking about food constantly on those restricted days she enjoyed this way of eating so much she decided to stick with it longer term.
3. The Alternate Day Fasting.
This is also referred to as the fast and feast diet, where you eat one day and fast the next. It may reduce the risk of type 2 diabetes when combined with weight loss.
Headbanger’s Kitchen tried this way of eating and had some interesting experiences, not all of them positive. His YouTube review is well worth a watch.
4. Warrior Diet
This is a more restrictive way of fasting and involves OMAD (one meal a day).
Kelsey tried this way of eating for 18-days and found it quite a challenge as you can read here. She again struggled around the time of her period with low energy levels and weight gain.
5. Eat Stop Eat.
Here you fast for 24-hours once or twice a week. There’s a great podcast talking about this way of eating that you can listen to here.
Lauren tried this way of eating and did a full review here. She talks about the ease of this way of eating but admitted the 1-2 day fasts can interfere with your social life.
What are the health benefits?
Intermittent fasting has become a popular weight-loss strategy, but there is more to it than just weight loss. Intermittent fasting has been shown to have a number of health benefits as outlined above. It may also improve mental clarity and decrease inflammation. Intermittent fasting is a great way to improve your health and lose weight, but it's not for everyone. Before you start intermittent fasting, it's important to talk to your doctor to make sure it's the right choice for you.
It is important to note that intermittent fasting is not a quick fix and results may take several weeks to see. However, it is a sustainable and healthy way to lose weight and improve your overall health.
Is there any research?
Research on intermittent fasting is still in its early stages, but there is some evidence to suggest that it can be a safe and effective way to lose weight. One study found that intermittent fasting was as effective as continuous calorie restriction in terms of weight loss, although the weight loss was not significant. Another study found that intermittent fasting resulted in greater fat loss than continuous calorie restriction, although again, the difference was not significant. There are also some studies that suggest that intermittent fasting can have other health benefits, such as reducing inflammation, improving insulin sensitivity, and reducing the risk of heart disease. However, more research is needed to confirm these benefits.
Are there any risks?
Intermittent fasting is generally considered safe, but there are some potential risks. These include feeling faint or dizzy, headaches, low blood sugar, and dehydration. It is also important to make sure that you are getting enough nutrients, especially if you are fasting for long periods of time. If you are considering intermittent fasting, it is important to talk to your doctor or healthcare practitioner first to make sure it is right for you.
Intermittent fasting can be an effective weight loss tool, but it is not a quick fix. It may take a few weeks or even months to see significant results. However, if you are patient and stick with it, intermittent fasting can be a safe and healthy way to lose weight.
Remember
There is no one-size-fits-all answer to the question of which is better, calorie counting or intermittent fasting. It ultimately depends on what works best for you and your lifestyle.