Artwork by Jewelyn Butron
Intermittent fasting (IF) has a very busy moment in the world of well-being, say researchers and advocates. Different fasting techniques can help you to live longer and alleviate symptoms of various health problems ranging from improving insulin sensitivity to repairing the cells, but IF * also * quickly becomes one of the hottest ways to lose weight.
What is IF? Focus is on eating and fasting for specific periods of time so you block certain times when you are not consuming any food. "For temporary fasting, you are only allowed to eat during a certain time window every day," said Alissa Rumsey, RD, a New York-based restaurant Nutritionist and owner of Alissa Rumsey Nutrition and Wellness, previously reported Women's Health You eat very low in calories every day between 12:00 and 20:00, or a few days a week.)
There is no "right" way, IF, and there are many variations. One of them is the 5: 2 diet: In this schedule, most people eat less than 500 or 600 calories on two non-consecutive days per week. (You may therefore have a 500 calorie day on Tuesdays and Thursdays and then eat normally on Mondays, Wednesdays, Fridays, Saturdays and Sundays.) With the 5: 2 diet, you do not have to eat certain foods – you just limit how much you eat at certain times.
Another of the most popular variations is the 16: 8 diet. "The 16: 8 diet is eaten for about eight hours a day and then fasted for the rest of the day," said Dana Hunnes, PhD, RD, a senior dietician at the Ronald Reagan-UCLA Medical Center, previously ] WH . Basically, limit yourself to black tea, coffee or diet soda during your 16-hour fasting period. Then you can eat whatever you want for the next eight hours (no calorie count required). That's it. Many fans are mixing WHEN with the keto diet.
The thing is, temporary fasting involves periods of non-eating (duh, you get that). So it's not a good idea for everyone, for example for pregnant women or people with a history of eating disorders. While weight loss can occur in some people as a result of temporary fasting, it is important to talk with your doctor first if you are curious.
Want hard proof of the possible weight loss effects of IF? Just ask these 26 women below who have tried IF (and some who have paired it with keto!) And loved it – not to mention their weight loss results.