A fasting diet plan for weight loss involves regular switching between eating and fasting patterns. During intermittent fasting periods, the body’s reserves for glucose are exhausted and it starts burning fats that help it lose weight.
Highlights
- A fasting diet plan is a time-restricted calorie intake to reduce weight fast along with many other health benefits.
- Intermittent fasting switches between eating and fasting windows to deplete the body’s sugar reserves and thus resulting in burning fats.
- An intermittent fasting diet plan can result in dehydration, dizziness, and other health risks so it should strictly be followed under the doctor’s observation.
Fasting diet plan to lose weight
A fasting diet plan known as intermittent fasting has many different approaches depending on the eating and fasting schedule you follow.
IF or intermittent fasting diet plans evolved from the Muslim tradition of fasting during Ramadan.
Read: Ramadan diet plan to lose weight
16:8 Intermittent Fasting
The 16:8 plan is a common weight loss strategy that involves 16 hours of fasting per day and consuming all the required calories during the remaining 8 hours.
- Many people believe that 16/8 intermittent fasting or IF supports the body’s internal clock.
- They abstain from eating at night or early morning and consume their required calories during mid-day.
- The best part of the plan is that there is no restriction on what to eat during the 8 hours of your eating window. But it is recommended to keep the calorie count in control.
- A 16/8 fasting diet is not suitable for long-term weight control as shown by a study.
16:8 fasting Diet plan
You can choose any of the following times for your 8 hours eating window;
- 9 am to 5 am
- 10 am to 6 pm
- 12 om to 8 pm
A suggested diet plan for 16:8 intermittent fasting includes;
Breakfast 9 am: Black coffee (0 calories)
Lunch 1 pm: Salad with chicken, fresh vegetables, and fruits (400-450 calories)
Snack 3 pm: Chickpeas, legumes, or any other lean protein (100 calories)
Dinner 6 pm: Meat with vegetables (400-450 calories)
Also, Read: Red beans for weight loss
5:2 Intermittent Fasting Diet
The 5:2 diet plan involves eating restricted calories on two non-consecutive days and normal meals for the other 5 days of the week.
- A case study shows 2 pounds weight reduction in one week with controlled blood sugar levels.
- During the fasting days, restricted to 500-600 calories only.
- Choose nutrient-rich lean proteins or nutrients dense food when on restricted calories.
- Time-restricted eating can cause dizziness and low energy levels so stay hydrated and drink herbal teas during fasting days
Also read: What to eat during intermittent fasting
5:2 fasting Diet plan
Some of the food options for restricted (500-600) calories per day are;
- Black coffee
- Chicken/seafood or other lean proteins
- Fresh salad and chickpeas
- Fresh fruits
Eat-Stop-Eat Fasting Diet plan
Eat-stop-eat fasting involves fasting for 24 hours once or twice a week. For example, you might eat dinner at 6 pm one day and then fast until dinner the next day.
- During eat-stop-eat intermittent fasting, you fast once or twice a week and consume the required calories during the non-fasting days.
- To follow this diet, choose the days wisely of the week during which you will fast. Eat a meal at the time that best suits your circadian rhythm (preferably during the day or evening)
- During fasting days, consume low-calorie drinks only such as herbal teas, black coffee, etc.
- Eat-stop-eat fasting plan is a relatively strict diet to shed extra pounds. so may have a few side effects.
It is recommended to consult a doctor before starting any of the following intermittent fasting plans for weight loss.
Alternate Day Fasting to Lose Weight
This intermittent fasting diet plan includes alternate days of eating and fasting.
- Alternate day fasting diet plan has many variations. Some people limit fasting days to no solids while others restrict to 600 or lesser calories.
- There are no restrictions on what to eat during the no-fast days of this diet plan.
- Alternate days fast helps reduce insulin levels and is also good for cellular health and obesity.
- This diet plan is not suitable for beginners as it can have serious side effects.
Note: Follow the natural circadian rhythm to decide the eating time while on a fasting diet plan. The body’s clock indicates slow metabolism at night so consume heavy meals during the day.
OMAD (One Meal a Day) Diet Plan or Warrior Diet Plan to Lose Weight
This involves fasting for 23 hours and eating all your required calories in one hour.
- It is called as warrior diet since this diet plan was inspired by the ancient warriors who used to eat a single meal for 24 hours.
- During one daily meal intermittent fasting, consume a very large meal in one hour window and fast for the next 23 hours.
- The daily required 1500-2000 calories are taken in a single meal which is often taken in the evening.
- It is an advanced form of intermittent diet and results in drastic weight loss. This is because insulin levels remain low for most part of the day, resulting in fat burning to meet the energy needs of the body.
- During the 23 hours of the fast, you can have drinks and nearly zero-caloric vegetables and fruits.
It’s important to note that intermittent fasting is not suitable for everyone, particularly those with medical conditions such as diabetes or low blood pressure. It’s always a good idea to speak with a healthcare professional before starting any new diet plan.
Is a Fasting Diet Plan Good for you?
Intermittent fasting has many health benefits. It helps boost memory and maintains many cellular functions. A fasting diet plan helps you lose weight, and maintains glucose homeostasis with many other health benefits listed here;
- Intermittent Fasting helps you lose weight
IF for obesity is very beneficial as it helps you shed extra pounds quickly. The body’s reserves of glucose are lost due to low-calorie intake. The body starts burning the fats to replenish the energy needs resulting in significant weight loss. Obesity is linked to many chronic diseases so weight loss by IF reduces the biomarkers of these conditions.
- IF lowers the risk of diabetes
Obesity is the leading cause of diabetes mellitus. During IF, insulin levels are low during most hours of the day and glucose homeostasis is maintained. Night-time eating is associated with diabetes and obesity so time-restricted eating while keeping the circadian rhythm under consideration (avoiding heavy meals at night) helps prevent diabetes.
- Fasting changes hormones
Substantial research indicates that intermittent fasting helps maintain hormonal balance. Growth hormone is increased during IF which facilitates fat-burning and weight reduction. Insulin levels drop during intermittent fasting which facilitates the burning of fat and prevents diabetes.
- Intermittent fasting reduces inflammation
Reduction in body weight by fasting diet plan reduces adipose tissue macrophages and proinflammatory cytokines. This prevents inflammation in the body. Reduction of weight by fasting diet plan also prevents inflammation linked with CVS diseases and obesity. The antioxidant capacity of substances is increased during fasting, thus promoting the removal of toxins and wastes. This helps reduce inflammatory mechanisms in the body.
- Fasting prevents cardiovascular diseases
Metabolic alterations like obesity, insulin resistance, hypertension, and atherosclerosis all are linked to cardiovascular diseases. IF improves lipid profile by keeping the calorie intake low. This helps prevent the risk of cardiovascular diseases.
What are the rules for fasting diet plan?
To make most of the intermittent fasting without getting sick, it is important to follow these general rules;
- Stay hydrated: During eating and especially during the fasting window, it is recommended to keep drinking enough water, black coffee, and herbal teas.
- Take rest: IF can cause fatigue and weakness to beginners, so it is recommended to take sufficient rest.
- Vitamins-rich diet: Focus on the quality of the calories during the eating phase. Eat fresh fruits, vegetables, and lean meat to keep the body healthy and active.
- Stay under observation: Intermittent fasting is not suitable for people with underlying medical conditions. Intermittent fasting can also impose serious health risks hence it is recommended to consult a nutritionist before starting with the fasting diet plan to lose weight.
FAQs
1. How much weight can you lose in a month with intermittent fasting?
When done properly, intermittent fasting can help you lose 3-6 kgs per month with prominent inches loss as well. Taking a diet rich in nutrients and proteins during the eating window and staying hydrated during the fasting window helps you lose weight without getting sick.
2. Which intermittent fasting method is more effective?
Studies have shown that alternate-day fasting is the most effective fasting diet plan to lose weight. Taking meals during the best suitable time during an alternate day fast is important. It is recommended to consult a dietician before starting IF.
3. Will intermittent fasting get rid of belly fat?
Restricting calorie intake during intermittent fasting helps you get rid of belly fat. During fasting, the body does not get enough sugar at most times of the day. This results in burning the fats to get energy, resulting in considerable weight loss.