At Kansas City Laser-Like Lipo®, we get asked often on whether or not we recommend intermittent fasting for effectively losing weight. Intermittent fasting is quickly becoming a popular weight loss method. Not only is it effective, but it is also relatively easy to follow. Intermittent fasting involves alternating periods of eating with periods of fasting, and can range from a few hours to a few days. The most popular form of intermittent fasting is time-restricted eating, where individuals limit their daily window of eating to a few hours.

What is intermittent fasting?

Intermittent fasting is not a diet, but rather an eating pattern that involves alternating periods of eating and fasting. During the eating phase, individuals consume a set number of calories, while during the fasting phase, they consume no calories at all. There are different types of intermittent fasting, but the most popular is time-restricted eating.

Time-restricted eating

Time-restricted eating involves limiting the hours during the day when you eat, usually to between 4 and 8 hours. Fasting for the remainder of the day may help regulate hormones related to hunger and promote weight loss. Many people find it easiest to start with a shorter fasting window and gradually increase the length as they become more comfortable.

Benefits of intermittent fasting

Weight loss: Intermittent fasting has been shown to promote weight loss by reducing calorie intake and increasing metabolism. A study published in the International Journal of Obesity found that participants who followed an intermittent fasting plan lost more weight than those who followed a traditional low-calorie diet.

Improved insulin sensitivity: Intermittent fasting has been shown to improve insulin sensitivity, which can help regulate blood sugar levels. Improved insulin sensitivity means better blood sugar control, which can help reduce the risk of type 2 diabetes.

Increased mental clarity: Fasting has been shown to increase mental clarity and focus. Some people find that they are more productive during the fasting period, while others find that their creativity increases.

Improved heart health: Intermittent fasting has been shown to improve heart health by reducing inflammation, lowering blood pressure, and lowering cholesterol levels.

How to get started with intermittent fasting?

The best way to get started with intermittent fasting is to choose a method that works for you and start gradually. There are no hard and fast rules for intermittent fasting, so you can customize your fasting schedule to fit your lifestyle and needs.

Here are some tips to help you get started:

Start slow: Begin with a shorter fasting period, such as 12 hours, and gradually increase over time.

Stay hydrated: Make sure to drink plenty of water during the fasting period to stay hydrated.

Choose healthy foods: Focus on eating nutrient-dense foods during the eating period, including lean protein, fruits, vegetables, whole grains, and healthy fats.

Choose a method that works for you: There are a variety of different intermittent fasting methods to choose from, so pick one that fits your lifestyle and preferences.

Possible side effects of intermittent fasting

Though intermittent fasting can be a safe and effective weight loss method, there are some potential side effects to be aware of.

Hunger: During the fasting period, you may feel hungry, especially if you are new to fasting. To ease hunger pangs, try drinking water or tea, or chew sugar-free gum.

Fatigue: Some people experience fatigue during the fasting period, especially if they are new to fasting. To boost energy, try drinking caffeine-free tea or coffee or taking a brief walk.

Irritability: Some people find that they are more irritable during the fasting period. To help reduce irritability, try practicing relaxation techniques such as deep breathing or meditation.

Fasting is not recommended for those with certain medical conditions, including diabetes, eating disorders, and liver or kidney disease. Pregnant or breastfeeding women should also avoid intermittent fasting.

Conclusion

Intermittent fasting is a popular weight loss method that involves alternating periods of eating and fasting. The most popular form of intermittent fasting is time-restricted eating, where individuals limit their daily window of eating to a few hours. Intermittent fasting has been shown to promote weight loss, improve insulin sensitivity, increase mental clarity, and improve heart health. At Kansas City Laser-Like Lipo® we always recommend visiting with your primary health care provider before beginning any new eating regimen or exercise program.