Brenda, I hear so much about intermittent fasting (IF). Can you explain Intermittent fasting to me, I am trying to lose weight?
Thank you for the question. Intermittent fasting for weight loss is commonly seen on social media, with little to no explanation of what it is. Intermittent fasting is defined as a dietary pattern that involves alternating periods of eating and fasting. Fasting refers to regular periods with no caloric intake. On non-fasting days, eating is restricted to a particular diet, for example low carbohydrate or a specific intake of calories.
Intermittent fasting can take almost limitless variations based on the person's need, lifestyle, or desire. Three types of intermittent fasting have received the most research attention: alternate day fasting (ADF), the 5:2 diet, and time-restricted eating (TRE)
Alternate Day Fasting (ADF)
ADF involves a 'fast day' alternating with a 'feast day.' On fast days, individuals consume only water or zero-calorie liquids such as unsweet tea, black coffee, or sugar-free flavored water, which is termed 'zero-calorie alternate day fasting’. The feast day can be restricted such as no carbohydrates or modified to eating a maximum of grams of carbohydrates, protein, and fat.
The 5:2 Diet
The 5:2 diet is a modified version of ADF, involving two fast days with zero caloric intake and five feast days per week. The fast days can occur on consecutive or non-consecutive days in the week.
Time Restricted Diet (TRE)
TRE requires individuals to fast for 16 to 20 hours, limiting eating to a 4-to-8-hour window daily. During the eating window, an individual can eat with restriction on things like carbohydrates or calories.
Findings
Varady (2022) found that ADF and the 5:2 diet produce similar weight loss (4–8% loss from baseline) over 8–12 weeks in men and women with obesity. Longer-term studies found that ADF and the 5:2 diet (24–52 weeks) do not result in more significant body weight reductions than in short-term studies. Kelly (2020) reported that TRE result in weight loss of 3–4% loss from baseline over 8–12 weeks. ADF, the 5:2 diet, and TRE were effective for weight loss in individuals with obesity and overweight. They produced approximately 0.2–0.5 kg of weight loss per week.
The rate and amount of weight loss a person experiences is unique to them and never guaranteed. Our goal is to help you achieve your weight loss goal. We want you to look and feel your best.
