how to lose weight by fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the following:
Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.
The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.
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