INTERMITTENT fasting is widely considered one of the best diet plans for weight loss as it’s focus on caloric restriction naturally reduces the eating window, which often leads to a decrease in overall calorie intake and weight loss. “By limiting the hours in which food is consumed it can be easier to create a caloric deficit, which is essential for weight loss,” says health coach Francine Willoughby. “During fasting periods insulin levels drop, which allows the body to burn fat more effectively.
Additionally, fasting increases the production of norepinephrine, a hormone that enhances fat breakdown and boosts metabolism.” Willoughby explained that intermittent fasting encompasses several methods of going without food, each with unique fasting and eating schedules. Here are some of the most popular types: 16/8 method Eating window: 8 hours Fasting window: 16 hours “Typically, this involves skipping breakfast and eating all meals within an eight-hour period, such as from 12:00 pm to 8:00 pm.
The remaining 16 hours, including overnight, are spent fasting. This method is popular for its simplicity and ease of adherence,” Willoughby said. 5:2 diet Eating window: Five days of normal eating Fasting window: Two non-consecutive days of eating very little (500-600 calories) “On the five non-fasting days, individuals eat normally.
On the two fasting days women consume around 500 calories and men about 600 calories. This approach is less about fasting for extended periods.
