Fasting and Weight Loss
The traditional frequency of eating has been something similar to:
7/8am Breakfast, 10/11am morning snack.
1/2pm Lunch 5/7pm evening dinner
then maybe a snack before bed?
However due to change in work shift patterns and lifestyle sometimes the traditional eating frequency cannot be achieved.
Intermittment fasting is now becoming increasingly popular in maintaining weight loss. Always seek professional medical advice if you are unsure of any methods mentioned below prior to fasting.
Here are some examples of fasting methods:
16/8 ‘The Wolverine Diet’ – Fast for 16hrs and eat food in the 8 hr window, you are allowed water or black coffee during the fast to reduce hunger. This was named after Hugh Jackman’s change in body shape for his preparation for his film character ‘The Wolverine’.
5:2 diet involves eating normally 5 days of the week, while restricting calories to 500-600 on two days of the week. This diet is also called the Fast diet, and was popularized by British journalist and doctor Michael Mosley. For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (250 calories per meal for women, and 300 for men).
Eat-Stop-Eat involves a 24-hour fast, either once or twice per week. For example, if you finish dinner on Monday at 7 pm, and don’t eat until dinner the next day at 7 pm, then you’ve just done a full 24-hour fast. Water, coffee and other non-caloric beverages are allowed during the fast, but no solid food.
The Warrior Diet was one of the first popular “diets” to include a form of intermittent fasting. It involves eating small amounts of raw fruits and vegetables during the day, then eating one huge meal at night. Basically, you “fast” all day and “feast” at night within a 4 hour eating window. This diet also emphasizes food choices that are quite similar to a paleo diet – whole, unprocessed foods that resemble what they looked like in
Intermittent fasting is not for everyone. It is not something that anyone needs to do, it is just another tool in the toolbox that can be useful for some people.Some also believe that it may not be as beneficial for women as men, and it may also be a poor choice for people who are prone to eating disorders.
If you decide to try this out, then keep in mind that you need to eat healthy as well. It is not possible to binge on junk foods during the eating periods and expect to lose weight and improve health. Calorie deficit still count, and food quality is still absolutely crucial.