Here's what evidence says about the efficacy – and safety – of different styles of intermittent fasting for weight loss
Intermittent fasting for weight loss can be an effective way to lose unwanted fat, particularly in those with obesity and metabolic syndrome. Multiple studies have found that the metabolic impact of intermittent fasting, coupled with the calorie deficit that it tends to generate, can help to create a downward trend on the scales.
Similar to the way the keto diet helps with weight loss, intermittent fasting can put you into a state called ketosis where you are using ketones as fuel. A study in the journal of Cell Metabolism indicates that in the state of ketosis, the body metabolizes fat and produces ketones, which the body can use as an alternative energy source.
She adds that when the body passes from the post-absorptive to the fasting state, this is referred to as ‘the metabolic switch.’ “This approach has consistently been shown to induce significant and progressive weight loss in an arguably more sustainable model.” “Using this approach, you fast every other day while eating a healthy, well-balanced diet on the alternate non-fasting days,” says Watts. “This approach has been shown to facilitate significant and progressive weight loss.”
“Intermittent fasting may be easier in terms of fitting around a typical working day, where you are busy during the day which takes your mind off not eating," says Dr Lee."With any diet, but perhaps especially calorie restriction, you need to plan your meals and prepare them in advance. You can also work intermittent fasting around your social life more easily perhaps, making sure you only accept invitations on non-fasting days.
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