The CDC declares that obesity is a very common and deadly disease US people suffer from. The obesity prevalence in the country was 42.4% in 2017-2018, and since then, things have not gotten better, as the health institution explains. The good news is that a new review shows that intermittent fasting is efficient in the weight loss process. This technique might work great for those who cannot follow a restrictive diet or do not have time to cook healthy meals all day.
Intermittent fasting has several qualities
The researchers behind the review published in Science Daily Journal explain that intermittent fasting is effective against weight loss and improves metabolic health. Over 25 previous studies were analyzed before concluding that intermittent fasting works for weight loss. Those who want to try intermittent fasting should understand other considerations before beginning this new lifestyle.
Eating healthy and avoiding alcohol can speed up the weight loss process. Although the intermittent fasting diet does not have food recommendations, researchers explain that some foods such as fruits, vegetables, and whole grains can provide fiber and help with constipation. Constipation can be a side effect of intermittent fasting. Other possible side effects are headaches, dizziness, and dehydration. They usually occur in the first weeks of intermittent fasting, and simple things, such as drinking enough water, can help eliminate them.
Types of intermittent fasting:
There are several types of intermittent fasting styles that prove helpful in the weight loss process. The most important three are explained in the study.
The first type is alternate-day fasting. It means that the person following this intermittent fasting style needs to alternate feast days with fasting days, during which they can only eat 500 calories in just one meal. According to the research, those who followed alternate fasting lost around 3% to 8% of their body weight after three to eight weeks since they began the diet.
5:2 intermittent fasting is another style in which people feast for five days and then fast for two days.
The third intermittent fasting diet is known as the time-restrictive eating style. During this diet, you are only allowed to eat for a couple of hours a day and then fast for the rest of the time. The good news is that you can eat without calorie counting, and the eating time span can be between 4 to 10 hours, followed by a fasting period.
Intermittent fasting might be a great alternative as studies have shown that it does not negatively affect our metabolism or create eating disorders.