Intermittent fasting (IF) is a popular weight loss option. It has become very popular over time, and many individuals vouch for its advantages. However, is the intermittent fasting diet plan as successful as it seems? Does IF have any negative effects on the body? Can you lose weight and enhance your general health with this diet plan, or does it leave you feeling hungry all the time?
We looked to Dr. Mona Lala, a Board-Certified Obesity Medicine Physician, to answer these issues. In this blog, she shares her expert insights on the effectiveness of intermittent fasting for weight loss, along with tips for those who want to try it.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Unlike traditional diets that focus on what you eat, IF focuses on the ‘time’ of when you eat. It involves a cyclical pattern of eating (the eating window) and fasting (the fasting window).
Some of the popular intermittent fasting schedules are:
16/8 Method: This intermittent fasting diet plan involves fasting for 16 hours and eating within an 8-hour window. For example, you can choose to eat between 12 pm and 8 pm and fast for the rest of the day.
5:2 Diet: In this approach, you eat normally for five days a week and significantly reduce your calorie intake (around 500-600 calories) on two non-consecutive days.
Alternate-Day Fasting: As the name suggests, in this intermittent fasting plan you alternate between a fasting day and a non-fasting day. On fasting days, calorie intake is restricted to about 500-600 calories, while non-fasting days you can follow a normal eating pattern.
Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week. For example, you could eat dinner at 7 pm and then not eat again until 7 pm the next day.
Does Intermittent Fasting Help in Weight Loss?
Dr. Mona Lala explains that when done correctly, intermittent fasting can be an effective tool for losing weight. Here’s how it works:
Calorie Restriction: One of the main ways in which IF leads to weight loss is that it reduces the number of hours you spend eating. This naturally lead to fewer calories being consumed. For example, if your eating window is only 8 hours, you’re less likely to indulge in unnecessary snacks throughout the day, leading to a calorie deficit over time.
Hormone Changes: Fasting triggers several changes in the body that help with weight loss. When you fast, your insulin levels drop, and this makes it easier for your body to access stored fat for energy. At the same time, levels of norepinephrine (a fat-burning hormone) increase and boosts metabolism.
Fat Burning: During the fasting period, your body uses its stored fat for energy, which can lead to fat loss. Dr. Lala explains, “When insulin levels are low, fat cells release stored fatty acids, which are then converted into energy. This process helps burn fat and leads to weight loss.”
Improved Metabolism: Unlike other diets that can cause muscle loss along with fat, intermittent fasting can help preserve muscle mass. During fasting, the body switches from using glucose to using stored fat for energy. This metabolic switch is more efficient at burning fat, while still maintaining lean body mass.
What Do Studies Say About Intermittent Fasting?
Multiple studies have shown that intermittent fasting can lead to weight loss and improved metabolic health. One such study found that people who practiced intermittent fasting lost between 3% and 8% of their body weight over a period of 3 to 24 weeks. Additionally, IF has been shown to reduce belly fat, which is associated with an increased risk of several chronic diseases, including heart disease and type 2 diabetes.
Dr. Lala states, “The ability of intermittent fasting to target belly fat makes it a particularly effective strategy for those struggling with abdominal obesity.”
Benefits Beyond Weight Loss
While weight loss is the primary goal, intermittent fasting benefits extend beyond it. Dr. Lala emphasizes that there are other health benefits of IF worth noting:
Improved Insulin Sensitivity: By reducing insulin resistance, an intermittent fasting diet plan can lower blood sugar levels. This is particularly beneficial for those at risk of developing type 2 diabetes. “Improved insulin sensitivity means your body can manage sugar levels more effectively, which aids in weight loss and overall metabolic health,” says Dr. Lala.
Heart Health: Studies suggest that intermittent fasting can reduce risk factors associated with heart disease, such as blood pressure, cholesterol levels, and triglycerides.
Brain Health: Fasting can promote brain health too. An intermittent fasting plan boosts the production of brain-derived neurotrophic factor (BDNF), a protein that promotes nerve growth and protects against brain degeneration. “Some research even suggests that intermittent fasting can have neuroprotective effects, which might help reduce the risk of diseases like Alzheimer’s and Parkinson’s,” adds Dr. Lala.
Cellular Repair: When you fast, your body starts a process called autophagy, where cells clean out damaged proteins and recycle them. This cellular “clean-up” process is important for overall health and longevity.
Side Effects of Intermittent Fasting
While effective, intermittent fasting may cause some side effects, especially when starting out. Common issues include hunger pangs, dizziness, and fatigue due to reduced calorie intake. Some people might also experience irritability or mood swings. These side effects often improve as your body adjusts, but it’s important to stay hydrated and eat balanced meals during your eating window. If you notice persistent discomfort, it’s best to consult an intermittent fasting doctor before continuing.
What Dr. Mona Lala Recommends for Those Considering Intermittent Fasting
Dr. Mona Lala believes intermittent fasting can be a helpful approach to weight loss if done correctly. She shares some key advice for those considering trying it:
Start Slowly: “Don’t jump into a strict fasting routine right away. Begin with a shorter fasting period, like 12 hours, and gradually increase it if your body adapts well,” suggests Dr. Lala. Starting with a shorter fast can help your body adjust to this new eating pattern without overwhelming you.
Eat Balanced Meals: What you eat during your eating windows matters a lot. It sets the stage right for the fasting window and helps you pass through it without food cravings. So, focus on balanced meals with plenty of nutrients. Avoid processed junk that only lead to more sugar cravings. “Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals,” she advises.
Stay Hydrated: Drinking water is essential during fasting periods. “It’s easy to mistake thirst for hunger. Keep drinking water throughout the day to stay hydrated and avoid unnecessary food cravings,” says Dr. Lala. “You can also drink herbal teas or black coffee without breaking your fast,” she adds.
Listen to Your Body: Not everyone’s body reacts the same way to fasting. “If you feel dizzy, extremely tired, or unwell, it might be time to reconsider the fasting schedule or seek advice from a professional,” warns Dr. Lala.
Consult an intermittent fasting doctor: Before starting any new diet plan, it’s a good idea to talk to a doctor, especially if you have a medical condition. “People with certain health conditions, pregnant women, or those with a history of eating disorders should avoid intermittent fasting unless guided by a healthcare professional,” advises Dr. Lala.
Intermittent Fasting Before and After Success Stories
Many people have experienced positive results from intermittent fasting. Dr. Lala shares, “I’ve seen patients lose significant weight and improve their overall health by adopting intermittent fasting. It’s not just about weight loss but also about creating a sustainable and healthy lifestyle.” For some, it has been a way to regain control over their eating habits and for others, it has been about improving their relationship with food.
The Challenges of Intermittent Fasting
While IF is effective, it’s not without its challenges. Some people may find it difficult to stick to a restricted eating window, especially if they have busy or unpredictable schedules. Others may struggle with the initial hunger pangs during the fasting period.
Dr. Lala encourages people to be patient. “It may take a few weeks for your body to adjust. The initial hunger pangs are normal and they often ease over time. If they persist, consider adjusting your eating window,” she suggests. The key is to find a schedule that fits your lifestyle and feels sustainable in the long run.
Is Intermittent Fasting Right for You?
Intermittent fasting can be an effective way to lose weight and improve overall health, but it requires discipline. IF is not a quick fix – like any other diet, it needs to be combined with healthy eating habits and a balanced lifestyle.
If you’re thinking about trying intermittent fasting for weight loss and overall health improvement, consider starting with a plan that fits your lifestyle and goals. Consult a board-certified weigth loss consultant like Dr. Mona Lala to chalk a plan that’s safe and effective for you.
Schedule a weight loss consultation now and get started on a journey towards health and happiness.
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