Can Fasting Really Aid Weight Loss?

Does intermittent fasting really help weight-loss efforts? It would seem so. According to the Harvard School of Public Health, those who practiced periodic fasting lost, on average, 7 to 10 pounds in 11 weeks. However, the results were comparable with non-fasting diets that restricted daily caloric intake. In other words, intermittent fasting is no better or no worse than most diets. It’s merely another strategy to achieve the same goal: calorie restriction that leads to weight loss. But for some, this is the easiest way to reduce overall calories. See below to find out why and how it works.

There are multiple approaches to fasting, including all-day fasting, time-restricted fasting and alternate-day fasting, among many more. It's believed that insulin levels drop during fasting, which causes the body to burn stored energy or fat. While fasting is effective, it can also be dangerous if done improperly. 

The Practice of Intermittent Fasting

Intermittent fasting is the practice of severely restricting or eliminating caloric intake during specified periods of time. There are multiple approaches and strategies for intermittent fasting. However, most popular methods involve short periods of fasting rather than long periods of deprivation.

Let’s take a closer look at some popular fasting strategies:

• All-Day Fasting — All-day fasting involves not eating for a full 24-hour period. In most cases, people who follow this method fast one or two days per week. Often, they will eat dinner on one night at their usual time, say 6 p.m., and don't eat again until 6 p.m. the next day. This allows a significant portion of the 24 hours to happen while the faster is asleep.
• Time-Restricted Fasting — Time-restricted fasting involves any method that restricts eating during certain periods of time. For example, the 16/8 method restricts food intake for 16 hours per day, leaving an 8-hour window for eating. Similarly, some people fast all day and eat a large meal at night. 
• Alternate-Day Fasting — As the name implies, alternate-day fasting involves restricting caloric intake on alternating days. A popular method allows unrestricted eating on non-fasting days and the consumption of one meal on fasting days.
• Spontaneous Fasting — Spontaneous fasting is a freestyle approach to intermittent fasting. In this method, followers skip meals spontaneously whenever the time is right whenever circumstances and their schedule allow for it.

As you can see, there are multiple approaches to intermittent fasting. Some even customize their own fasting schedule. Participants frequently say their hunger levels adjust to accommodate and that after a while, they find themselves no longer feeling hungry during their fasting times.

The Science Behind Fasting and Weight Loss

Fasting for short periods of time has a profound effect on metabolic processes. Cells need a constant source of energy to function properly. If they don’t get the necessary energy from consumed calories, they will tap into the body’s energy storage system: fat. This process is called gluconeogenesis. In this process, the body transforms fat, amino acids and lactate into usable energy, which promotes weight loss.

Dangerous Habits to Avoid While Fasting

While useful and healthy in most cases, fasting can be dangerous if taken to the extreme and isn’t ideal for everyone. It should be avoided by many diabetics without medical supervision and likewise, pregnant women should probably skip fasting during pregnancy. 

There is a school of thought which says that intermittent fasting may lead to eating disorders. Currently, there is no evidence or research to support this, but perhaps caution should be observed nonetheless. To avoid dangerous complications, do not fast for extended periods of time or heavily restrict caloric intake over the course of weeks. Do not fast obsessively. Fasters experiencing any of the following symptoms, should stop fasting and speak to a doctor: stomach pain, vomiting and fainting.

Intermittent fasting can help those looking to lose weight. However, like anything, fasting can be dangerous if taken to the extreme. 

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