Which Types of Intermittent Fasting Method Is Best for Weight Loss
Are you curious about the best method of intermittent fasting? Look no further!
In this article, we’ll explore the 16/8 Method, the 5:2 Diet, Eat-Stop-Eat, Alternate-Day Fasting, Religious Fast (no calories allowed), and OMAD (One Meal a Day).
You’ll discover which approach suits your lifestyle and goals.
So, if you’re ready to find the perfect intermittent fasting method for you, keep reading!
16/8 Method Fasting Protocol
Are you looking for an effective way to improve your health and lose weight? Look no further than the 16/8 method.
This popular eating pattern involves fasting for 16-hours and restricting your eating window to 8 hours. By incorporating this method into your routine, potential health benefits such as improved metabolism and increased fat burning.
Ready to give it a try? Read on to discover how to successfully implement the 16/8 method in your life.
How Does the 16/8 Method Work
To begin implementing the 16/8 method, you’ll need to start by being in a time-restricted schedule. This means that you’ll have a specific time frame in which you can consume your meals and snacks. 16 hours of fasting is spent abstaining from food, 8 hours you are able to eat.
The idea behind this method is to give your body a break from constant digestion and allow it to tap into stored fat for energy during the fasting period. By limiting your eating to an eight-hour window, you’re essentially practicing intermittent fasting, which has been shown to have numerous health benefits, including weight loss, weight control, improved insulin sensitivity, and reduced inflammation.
Benefits of the 16/8 Method
One major benefit of the 16/8 method is that it can help you achieve weight loss goals by promoting fat burning during the fasting period. When you fast for 16-hour and restrict your eating to an 8-hour window, your body undergoes metabolic changes that enhance fat oxidation.
During the fasting period, your insulin levels decrease, allowing your body to switch to burning stored fat for energy. This can lead to a reduction in overall body fat and help you shed those extra pounds.
Additionally, the 16/8 method can also improve your insulin sensitivity, which is important for maintaining stable blood sugar levels and preventing insulin resistance. By following this method, you may experience improved weight management and better overall health.
Tips for Successfully Implementing the 16/8 Method
If you want to successfully implement the 16/8 method, follow these tips.
First, start slowly by gradually increasing your fasting window. Begin with a 12-hour fasting period and gradually extend it to 16 hours. This will allow your body to adjust and prevent any sudden shock.
Secondly, stay hydrated throughout the day by drinking plenty of water during both your fasting and eating windows. Water will help curb hunger and keep you feeling refreshed.
Additionally, make sure to plan your meals in advance. Know what you’ll eat during your eating window to avoid making impulsive and unhealthy food choices.
Lastly, listen to your body and be flexible. If you feel overly hungry or fatigued, adjust your fasting window accordingly. Remember, the 16/8 method is meant to be sustainable and enjoyable, so don’t be too strict with yourself.
Common Misconceptions About the 16/8 Method
Don’t fall for common misconceptions about the 16/8 method when implementing it successfully.
One of the most prevalent misconceptions is that you can eat whatever you want during the 8-hour eating window without any consequences. This is simply not true. While the 16/8 method does allow for more flexibility in choosing your meals, it’s still important to make healthy food choices and maintain a balanced diet.
Another misconception is that you can skip breakfast altogether. While the 16/8 method does involve skipping breakfast, it doesn’t mean you should skip this important meal entirely. Instead, you can simply delay your first meal of the day until later in the morning.
Is the 16/8 Method Right for You?
To determine if the 16/8 Method is suitable for you, consider your lifestyle and dietary preferences. This intermittent fasting method involves fasting for 16 hours and restricting your eating window to 8 hours each day.
If you prefer larger meals and don’t mind skipping breakfast, this method might work well for you. It allows for flexibility in choosing when to eat, making it easier to fit into your schedule.
However, if you enjoy having breakfast or need more frequent meals throughout the day, this method may not be the best fit. Additionally, it’s important to listen to your body and ensure you get all the nutrients during your eating window.
Consulting with a healthcare professional or registered dietitian can help you determine if the 16/8 Method aligns with your individual needs.
5:2 Fasting Period Diet Plan
Looking to shed some pounds? The 5:2 diet plan might be just what you need. With this approach, you’ll eat normally for five days and then restrict your calorie intake for the remaining two. Those two days of time-restricted fasting will be a challenge.
This flexible and effective weight loss strategy has gained popularity for its simplicity and sustainable results. In this article, we’ll guide you through the benefits, getting started, and offer tips for successful weight loss on the 5:2 diet.
Benefits of the 5:2 Diet
If you’re looking for a flexible and effective way to lose weight, the 5:2 diet can offer numerous benefits.
This diet involves intermittent fasting, where you consume a reduced amount of calories for two days out of the week, and eat normally for the remaining five.
One of the key benefits of the 5:2 diet is its flexibility. You have the freedom to choose which days you want to fast, making it easier to fit into your schedule.
Additionally, this diet has been shown to improve insulin sensitivity and reduce inflammation in the body. It can also help in reducing the risk of chronic diseases such as heart disease and diabetes.
The 5:2 diet allows you to enjoy your favorite foods while still achieving your weight loss goals.
How to Start the 5:2 Diet
To start the 5:2 diet, begin by selecting the two days of the week during which you’ll consume a reduced amount of calories. These two days are commonly referred to as the ‘fasting’ days. On these days, you’ll limit your calorie intake to a specific amount, usually around 500 – 600 calories for women and 600-700 calories for men.
It’s important to spread out your meals and snacks throughout the day to help manage hunger and maintain energy levels. On the remaining five days of the week, you can eat a normal, healthy diet without any calorie restrictions. Remember to choose nutrient-dense foods that provide you with the necessary vitamins and minerals.
It’s also essential to stay hydrated and listen to your body’s hunger and fullness cues.
Tips for Successful Weight Loss on the 5:2 Diet
To achieve successful weight loss on the 5:2 diet, continue focusing on your calorie intake and meal distribution from the previous subtopic. In addition to these key principles, there are a few tips that can further enhance your weight loss journey.
Firstly, make sure to drink plenty of water throughout the day. Staying hydrated can help you feel fuller and avoid unnecessary snacking.
Secondly, incorporate regular exercise into your routine. This won’t only aid in weight loss but also improve your overall health and well-being.
Thirdly, be mindful of portion sizes. Even on your non-fasting days, it’s important to eat balanced meals and avoid overeating on non-fasting days.
Lastly, don’t forget to track your progress. Keeping a food diary or using a mobile app can help you stay accountable and make necessary adjustments for successful weight loss on the 5:2 diet.
Sample Meal Plan for the 5:2 Diet
For a successful 5:2 diet, plan your meals around a fasting schedule. On your fasting days, it’s important to consume fewer calories, usually around 500-600 calories. You can divide your calories into two meals or spread them out throughout the day.
For example, you could have a light breakfast and dinner, or you could have three small meals and a snack. Fill your meals with nutrient-dense foods that will keep you feeling satisfied, such as lean proteins, fruits, vegetables, and whole grains. Avoid high-calorie processed foods and sugary drinks.
On non-fasting days, aim for a balanced diet with a variety of foods that meet your nutritional needs. Remember to stay hydrated and listen to your body’s hunger and fullness cues.
Eat-Stop-Eat Fasting Method
Are you looking for a simple and effective way to improve your health and lose weight? Look no further than Eat-Stop-Eat.
This scientifically-backed approach to intermittent fasting has numerous benefits, from boosting your metabolism to increasing your energy levels.
In this article, we will explore the ins and outs of Eat-Stop-Eat, providing you with valuable tips on how to implement it successfully and debunking any common myths or misconceptions.
Get ready to transform your eating habits and achieve your health goals with Eat-Stop-Eat.
The Science Behind Eat-Stop-Eat
To understand the effectiveness of Eat-Stop-Eat, it’s important for you to grasp the scientific principles behind this approach.
The main concept behind Eat-Stop-Eat is intermittent fasting, which involves periods of fasting interspersed with periods of normal eating.
During a fast, your body undergoes several changes at a cellular level. One of the key changes is an increase in human growth hormone (HGH) levels, which helps to promote fat burning and muscle growth.
Additionally, fasting triggers a process called autophagy, where your cells remove damaged components and recycle them for energy. This has been found to have various health benefits, including improved insulin sensitivity and reduced inflammation.
Benefits of Eat-Stop-Eat
Intermittent fasting offers numerous benefits for your health and weight management goals. One of the main advantages is weight loss. By reducing your calorie intake during fasting periods, your body is forced to burn stored fat for energy. This can lead to significant weight loss over time.
Additionally, intermittent fasting has been shown to improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels and preventing conditions like type 2 diabetes. Fasting also promotes cellular repair and autophagy, a process where your body removes and recycles damaged cells, leading to improved overall health.
Furthermore, intermittent fasting has been linked to increased longevity and improved brain function. It may also help reduce inflammation and lower the risk of heart disease.
How to Implement Eat-Stop-Eat
Implementing Eat-Stop-Eat is a straightforward process that involves incorporating regular periods of fasting into your eating routine.
To start, choose one or two non-consecutive days per week where you’ll fast for a full 24-hour. During this time, you should only consume zero-calorie beverages like water, tea, or black coffee.
It’s important to note that on non-fasting days, you should eat a balanced and nutritious diet to support your overall health and well-being.
Plan your fasts in a way that aligns with your schedule and lifestyle. Some people find it helpful to begin their fast after dinner and continue until dinner the next day.
Remember to listen to your body and adjust your fasting schedule as needed.
With consistency and discipline, you can successfully implement the Eat-Stop-Eat approach and reap its potential benefits.
Tips for a Successful Eat-Stop-Eat Journey
As you embark on your Eat-Stop-Eat journey, there are several tips that can help ensure your success.
First, it’s important to plan your fasting and eating windows in advance. This will help you stay on track and avoid impulsive decisions.
Additionally, staying hydrated throughout the fasting period is crucial. Drinking water not only helps curb hunger but also keeps your body functioning optimally.
It’s also recommended to engage in light exercise during your fasting days to boost fat burning and maintain muscle mass.
Another tip is to listen to your body and adjust the fasting period as needed. If you feel excessively hungry or fatigued, consider shortening the fasting window.
Common Myths and Misconceptions About Eat-Stop-Eat
Despite what some may believe, there are several common myths and misconceptions surrounding the Eat-Stop-Eat method.
One of the most common misconceptions is that fasting will cause your metabolism to slow down. However, research has shown that short-term fasting doesn’t have a significant impact on metabolic health.
Another myth is that fasting will cause muscle loss. In reality, studies have found that intermittent fasting can help preserve muscle mass while promoting fat loss.
There’s also a belief that fasting will leave you feeling weak and tired. On the contrary, many people report increased source of energy levels and improved mental clarity during fasting periods.
Lastly, some believe that fasting is only for weight loss. While it can be an effective weight management tool, Eat-Stop-Eat also offers other health benefits of intermittent fasting such as improved insulin sensitivity and reduced inflammation.
Alternate-Day Intermittent Fast
Alternate-Day Fasting Information
Are you looking for an effective way to improve your health and lose weight? Look no further than alternate-day fasting.
This approach involves alternating between periods of fasting and eating, and it has gained popularity for its potential benefits.
In this article, we will explore the science behind alternate-day fasting, discuss its potential advantages, address any risks or considerations, and provide you with effective strategies for implementing this fasting method.
Discover if alternate-day fasting is the right choice for you.
The Science Behind Alternate-Day Fasting
To understand the science behind alternate-day fasting, you need to delve into the effects of this eating pattern on your body’s metabolism and hormonal response.
When you engage in alternate-day fasting, you’re essentially alternating between periods of normal eating and periods of fasting. During the fasting days, your body goes into a state of energy conservation, where it starts to break down stored fat for fuel. This leads to weight loss over time.
Additionally, alternate-day fasting has been found to have positive effects on insulin sensitivity and blood sugar control. It can also help to lower levels of inflammation in the body.
Potential Benefits of Alternate-Day Fasting
Alternate-day fasting offers several potential benefits for those who incorporate it into their fasting routine.
One of the main advantages is weight loss. By restricting calorie intake on fasting days, you create a calorie deficit, which can lead to shedding unwanted pounds.
Another benefit is improved insulin sensitivity. Research suggests that alternate-day fasting may help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Additionally, this fasting method has been linked to lower levels of inflammation in the body, which is beneficial for overall health. Some studies also show that alternate-day fasting may improve heart health by lowering bad cholesterol levels and reducing blood pressure.
Finally, intermittent fasting has been associated with improved brain function and increased longevity.
Keep in mind that individual results may vary, and it’s always important to consult with a healthcare professional before making any significant changes to your eating habits. If you have a history of eating disorders, always consult with a specialist.
Risks and Considerations of Alternate-Day Fasting
When incorporating alternate-day fasting into your eating routine, it’s important to be aware of the potential risks and considerations involved.
While alternate-day fasting can have potential benefits, it may not be suitable for everyone. One of the main risks is the potential for nutrient deficiencies. Since you’re consuming fewer calories on fasting days, it’s essential to make sure you’re still getting all the necessary nutrients your body needs.
Another consideration is the potential impact on your social life and relationships. Alternate-day fasting may require you to adjust your eating schedule and limit social activities that involve food.
Additionally, some people may experience side effects such as irritability, fatigue, and difficulty concentrating during fasting days. It’s important to listen to your body and stop fasting if you experience any severe or prolonged adverse effects. Others may end up overeatting on on-fasting days, making it difficult to reach their healthy weight goal.
Consulting with a healthcare professional before starting alternate-day fasting is recommended to ensure it’s safe for you.
Effective Strategies for Implementing Alternate-Day Fasting
One effective strategy for implementing alternate-day fasting is by gradually reducing your calorie intake on fasting days. Instead of drastically cutting your calories on the first day, start by reducing them by 25% of your normal intake. This allows your body to adjust to the new eating pattern gradually.
On subsequent fasting days, you can further reduce your calorie intake until you reach your desired level. Another strategy is to consume nutrient-dense foods on fasting days to ensure you’re getting all the necessary vitamins and minerals. Focus on eating fruits, vegetables, lean proteins, and whole grains.
Additionally, staying properly hydrated is crucial during alternate-day fasting. Drink plenty of water throughout the day to keep your body functioning optimally.
Conclusion: Is Alternate-Day Fasting Right for You?
If you’re considering alternate-day fasting, it’s important to evaluate whether it’s the right approach for your individual health and lifestyle.
Alternate-day fasting can be an effective method for weight loss and improving certain health markers. However, it may not be suitable for everyone.
It requires discipline and commitment to stick to the fasting and eating schedules. Additionally, some individuals may experience negative side effects such as hunger, irritability, and difficulty concentrating.
It’s crucial to consult with a healthcare professional before starting any fasting regimen, especially if you have any underlying health conditions or are taking medications. They can provide personalized advice and help you determine if alternate-day fasting aligns with your specific needs and goals.
Religious Method of Fasting (No Calories Allowed)
Are you curious about religious fasts that strictly prohibit calories? In this article, we’ll explore the reasons behind this unique form of fasting, delve into its historical background, and discuss the different types of religious fasts that forbid calorie intake.
We’ll also examine the significance of this practice in various religions and provide helpful tips for observing a no-calorie religious fast.
Get ready to discover the spiritual and physical dimensions of this intriguing form of fasting.
Reasons for No-Calorie Religious Fasting
If you’re wondering why religious fasting often involves abstaining from consuming any calories, it’s mainly because it’s believed to enhance spiritual discipline and deepen one’s connection with the divine.
By denying oneself the pleasure of food and drink, individuals are able to focus their energy and attention on their spiritual journey. This act of self-control and sacrifice is seen as a way to purify the body and mind, allowing for a deeper sense of devotion and an increased ability to connect with the divine.
It’s believed that by emptying oneself of physical nourishment, one can create space for spiritual nourishment and experience a heightened state of mindfulness and awareness.
Through this practice, individuals aim to strengthen their faith, find inner peace, and experience a closer relationship with their chosen deity.
Historical Background of No-Calorie Fasts
To understand the historical background of no-calorie fasts, explore the origins and cultural significance of this religious practice.
No-calorie fasting has a long history and can be traced back to ancient civilizations. In ancient Egypt, fasting was believed to purify the body and soul, as well as demonstrate devotion to the gods.
Hinduism, fasting is seen as a way to cleanse the body and attain spiritual enlightenment.
Finally in Christianity, fasting has been practiced since the early days of the church, often as a form of penance or preparation for important religious events.
Throughout history, no-calorie fasting has been used as a means to connect with the divine, purify the body, and strengthen spiritual discipline. It continues to be an important practice in many religious traditions today.
Types of Religious Fasts With No Calories
No-calorie fasting is a commonly practiced religious tradition that’s often observed regularly by believers.
There are various types of religious fasts that prohibit the consumption of calories. One such type is the water fast, where only water is allowed to be consumed during the fasting period. This type of fast is often observed by individuals seeking spiritual purification and cleansing.
Another type is the juice fast, where only freshly squeezed juices are consumed. This fast is believed to provide essential nutrients while still allowing the body to detoxify.
Additionally, there’s the dry fast, which prohibits both food and water intake. This extreme form of fasting is practiced by some religious groups as a test of faith and self-discipline.
Regardless of the type, no-calorie fasting serves as a means for believers to deepen their spiritual connection and seek divine guidance.
Significance of No-Calorie Fast in Different Religions
Different religions attach significant importance to the practice of no-calorie fasting. For many, this type of fast serves as a way to purify the body and the mind, allowing individuals to connect with their spiritual selves on a deeper level.
In Hinduism, fasting without consuming any calories is known as nirjala vrat and is observed during specific religious festivals. It’s believed to show devotion and help in seeking blessings from deities.
In Islam, the no-calorie fast is a crucial aspect of Ramadan, a month-long period of spiritual reflection and self-discipline. Muslims abstain from food and drink from dawn until sunset, with the aim of gaining self-control and empathy for those less fortunate.
Similarly, in Christianity, no-calorie fasting is seen as a way to focus on prayer, repentance, and seeking closer communion with God, especially during the season of Lent.
Tips for Observing a No-Calorie Religious Fast
How can you effectively observe a religious fast without consuming any calories?
Here are some tips to help you in your journey.
- Plan your meals carefully
- Focus on natural and wholesome ingredients
- Drink plenty of water throughout the day to keep your body nourished and energized
- Incorporating meditation or prayer into your fast to help you stay focused and spiritually connected
OMAD (One Meal a Day) Approach to Fasting
Are you looking for a way to simplify your eating habits and improve your health? Look no further than OMAD, or ‘One Meal a Day.’
With OMAD, you can enjoy all your daily nutritional needs in just one satisfying meal. This approach has gained popularity for its potential benefits, but it’s important to consider the drawbacks and practice it safely.
In this article, we’ll explore the concept of OMAD, its advantages, and offer tips for incorporating it into your lifestyle.
The Concept of OMAD
To understand the concept of OMAD, you need to know that it involves eating only one meal per day. This means that instead of eating three meals throughout the day, you focus all your food intake into a single meal.
The idea behind OMAD is to create a longer fasting period between meals, which can have various health benefits. By restricting your eating window to just one meal, you allow your body more time to digest and process the food you consume.
Additionally, one meal per day can help with weight loss, as you’re reducing your overall calorie intake. However, it’s important to note that OMAD isn’t suitable for everyone, especially those with certain health conditions or dietary restrictions. Always consult with a healthcare professional before making any drastic changes to your eating habits.
Potential Benefits of OMAD
Experience the potential benefits of one meal per day by incorporating this eating pattern into your daily routine.
One of the main advantages of one meal per day is its potential to aid in weight loss. By limiting yourself to one meal a day, you’re naturally reducing your calorie intake, which can lead to a calorie deficit and ultimately result in weight loss.
OMAD also offers simplicity and convenience. With just one meal to plan and prepare, you can save time and energy throughout the day.
Additionally, OMAD may improve your insulin sensitivity and help regulate blood sugar levels. By giving your body an extended period of fasting, you allow it to reset and improve its metabolic function.
However, it’s important to consult with a healthcare professional before starting any new eating pattern to ensure it aligns with your individual needs and health goals.
Drawbacks of OMAD
One potential drawback of OMAD is the limited time frame for consuming all your daily nutrients. With only one meal a day, you have to ensure that you’re getting all the necessary vitamins, minerals, and macronutrients in that single sitting.
This can be challenging, especially if you have specific dietary restrictions or preferences. It may become difficult to incorporate a variety of foods into your meal to meet all your nutritional needs.
Additionally, consuming a large amount of food in a short period of time can lead to discomfort, bloating, and indigestion. The time constraint may also make it harder for individuals who require a higher calorie intake, such as athletes or those with high energy demands.
It’s important to carefully plan your OMAD meal to ensure that you’re meeting your nutritional requirements.
Tips for Practicing OMAD
Begin your OMAD journey by gradually easing into it, using these tips to help you successfully practice One Meal a Day.
Firstly, start by extending the time between meals. Instead of eating three meals a day, switch to two meals and gradually reduce the time window in which you consume those meals. This will help your body adjust to longer periods of fasting.
Secondly, stay hydrated throughout the day by drinking water, herbal tea, or black coffee. This will help curb hunger and keep you feeling full.
Additionally, make sure to eat a well-balanced meal that includes proteins, healthy fats, and fiber-rich foods. This will provide you with the necessary nutrients and keep you satisfied for longer.
Lastly, listen to your body and adjust your mealtime and food choices accordingly. Remember, practicing OMAD is about finding what works best for you and your lifestyle.
Is OMAD a Sustainable Approach?
To determine if OMAD is a sustainable approach, consider the long-term effects on your health and lifestyle.
While OMAD can lead to weight loss and improved insulin sensitivity, it may not be suitable for everyone. Restricting your eating window to just one hour can be challenging and may lead to feelings of deprivation and binge eating.
It’s important to ensure that you’re consuming a balanced and nutrient-dense meal during your one meal to meet your nutritional needs.
Additionally, OMAD may not be sustainable in the long run as it may lead to muscle loss and a slower metabolism. It’s crucial to listen to your body and consult with a healthcare professional before adopting this eating pattern to ensure it aligns with your individual needs and goals.
Frequently Asked Questions
Can Intermittent Fasting Help With Weight Loss?
Intermittent fasting can indeed help with weight loss. By restricting your eating window, your body has a chance to burn stored fat for energy.
It’s important to find a method that works best for you.
Is It Safe to Exercise While Following an Intermittent Fasting Plan?
Yes, it’s generally safe to exercise while following an intermittent fasting plan.
Just be sure to listen to your body, stay hydrated, and fuel appropriately during your eating window.
Can Intermittent Fasting Improve Insulin Sensitivity?
Intermittent fasting can improve insulin sensitivity, helping your body use insulin more efficiently.
This can lead to better blood sugar control and potentially reduce the risk of type 2 diabetes.
How Long Does It Take to See Results From Intermittent Fasting?
It usually takes a few weeks of consistent intermittent fasting to start seeing results.
Your body needs time to adjust and adapt to the new eating pattern, so be patient and stay committed.
Are There Any Potential Side Effects of Intermittent Fasting?
Consult a professional before condsidering a dietary change. If you have a history of an eating disorder, the dietary strategies discussed in this article may not be for you.
There may be potential side effects of intermittent fasting, such as hunger, fatigue, and difficulty concentrating.
It’s important to listen to your body and adjust your fasting method accordingly.
In conclusion, when it comes to determining the best method of intermittent fasting, it ultimately depends on individual preferences and goals. Choose an intermittent fasting schedule that works best for your daily activities. With so many different fasting schedules, all of them can target stubborn belly fat, fighting obesity, and provide numerous health benefits.
The 16/8 method may be suitable for those who prefer a daily eating window, while the 5:2 diet could be beneficial for those who prefer intermittent fasting on specific days.
The Eat-Stop-Eat method involves fasting for 24 hours once or twice a week, while alternate-day fasting involves fasting every other day.
Religious fasting is a great way to be spiritually connected with your mind, body, and faith.
Lastly, the OMAD method restricts eating to just one meal a day.
Experimentation and finding what works best for you is key. Try try intermittent fasting, but be careful with fasting.
Remember, being consistent is taking one step forward.
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James is an online personal trainer and owner of JKremmer Fitness. He’s been training clients, in-person, virtual personal trainer, and remote personal trainer for the last decade. Passionate about all things fitness, especially protein powders. James has earned his Bachelors Degrees in Exercise Sports Science and Pre-Law. Certified and recognized through NSCA (CSCS), Precision Nutrition Level 1 coach, Online Trainer Academy (OTA), C-ISSN, etc.