How To Lose Weight Through Intermittent Fasting

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Vanessa Anakor
Vanessa is currently in medical school pursuing a degree in medical laboratory sciences. She is also a freelancer, scriptwriter and aspiring author. When she is not studying or writing, she is advocating, reading, eating, listening to music, sleeping or binge-watching movies. She looks toward securing a challenging role in the creative writing industry, to bring fresh value and vision to the business. 

Its a new year! The excitement to achieve certain goals and the anticipation of what the year brings is in the air. One common goal for people especially females is to lose weight and stay in shape. The dream of having a perfect body is one that many people dream of, but not to worry, I got you covered. One easy and quick way to lose weight/fat for good is through Intermittent fasting. There are so many ways to lose weight, but this is one technique that has become popular in recent years and has worked for so many people.

What is Intermittent Fasting?

Intermittent Fasting is an eating plan that changes between fasting and eating on a regular schedule. Most weight-loss diets focus on what to eat but this one is all about “when” to eat. No food restrictions and no strict diets at all. IF isn’t a typical diet, so weight loss and intermittent fasting go hand-in-hand. Intermittent fasting is a lifestyle change, so the foods you eat, and the way you eat them can help you permanently get rid those stubborn pounds. When fasting, your body detoxifies, burn fat and regenerate. After a few weeks, you will feel healthier and more active.

Many people turn into dangerous weight loss procedures because of frustration and end up in rigid and struct diets which ban them from certain foods especially carbs. The truth is we need all classes of food in their right proportion to keep a healthy body. If you find yourself in these traditional diets, IF might be for you.

How To Lose Weight Through Intermittent Fasting

How To Get Started:

1) Change your mindset: Everything begins in the mind. You have to make affirmations and align yourself to your weight loss/body goals. Motivation can get you started but dedication and discipline keep you going.

2) Make healthier food choices: I know IF is not a restrictive diet but including fruits and vegetables to your diet is a bonus. Scratch that, it is a must. Not just about weight loss, but for your well being and a healthier mind and body. The goal is not just to fit into a slimmer casket.

3) Choose what IF plan is best for you: There are so many plans in Intermittent Fasting which I will discuss below. You can choose anyone suitable for you and your body type.

Different Intermittent Fasting Plans:

1) The 16/8 Intermittent Fasting Plan: This is one of the popular styles of fasting and is common for beginners. 16/8 intermittent fasting involves restricting the consumption of foods and calorie-containing drinks to a set window of eight hours per day and abstaining from food for the remaining 16 hours. It is easy to follow and provides real results with little effort. It may support weight loss, improve blood sugar, boost brain function and increase longevity. Make sure to eat a healthy and balanced diet during your eating window.

Similar to this plan, other ones are depending on the time shift:

• 18/6 IF plan: This is where you fast for 18 hours while taking water and low caloric drinks. Then eat for your 6-hour window, then back to fasting.
• 20/4 Intermittent Fasting plan.
•23/1 Intermittent Fasting plan, etc.

2) Alternate Day Fasting: Alternate Day Fasting: Alternate-day fasting (ADF) is an intermittent fasting strategy or subtype. The basic idea is that you fast on one day and then eat what you want the next day. This way you only need to limit what you eat half of the time. On fasting days, you’re allowed to drink as many calorie-free drinks(green teas, peppermint tea, fruit-infused water, etc)as you like.

3) The 5:2 Intermittent Fasting Approach:
This involves eating regularly for five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Sundays and Thursdays, which would be your one-meal days. Most meals people eat on their one – meals days are salads, healthy carbs and proteins which have low calories.

There are also other plans like Eat-Stop-Eat, The Warrior Fast and Spontaneous Meal skipping.

What happens to your body when you fast (The fat-burning Mechanism):

Level 1 (0h-2h): Here your blood sugar level rises. You will feel normal because your body is going through the process of breaking down glycogen. Your pancreas releases insulin to break down glucose for energy.

Level 2 (2h-5h): Blood sugar falls. As a result of the effects of insulin, your blood sugar decreases to normal after spiking.

Level 3 (5h-8h): Glycogen Reserve Drops. This is the time you start to feel hungry but hang in there, the hunger pangs only last for some minutes. Drink water. Here, your body continues to digest your last food intake and your glycogen reserve begins to fall. You start to lose a little body fat.

Level 4 (8h-10h): Gluconeogenesis. The body is this level has switched to fasting mode. Studies show that this level results in the generation of glucose from body fat instead of carbohydrate. Fat burning mode increases.

Level 5(10h-12h): Little Glycogen Left. The body is cheated into a fat-burning mode to survive with little glycogen left. Fat cells release fat into the bloodstream and generate energy for the body to thrive on.

Level 6 (12h-18h) : Ketosis. Now, it’s the turn of fat to fuel your body. The glycogen is used up and your liver converts fat into ketone bodies- an alternative source of energy for the body.

Level 7 (18h-24h): Burn Fat. The longer you fast, the deeper the ketosis goes. By 18 hours, the body has completely switched into the fat-burning mode, and you are losing fat even while you sleep. The energy supply from fat increases to 60%.

Further fasting for longer hours results to Autophagy (Cells clean up themselves and younger ones are created), Increase in Growth Hormones and Regeneration of Immune cells.
How much weight can one lose with IF?

According to a study review, intermittent fasting reduced body weight by 3–8% over 3–24 weeks (22). When examining the rate of weight loss, intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week (23).


Intermittent fasting brings you a new lifestyle with healthy habits. But if you:
•Are under 18
•Pregnant or breastfeeding
•Have health issues like Diabetes, High blood pressure etc.
•Don’t feel well

Consider the risks involved and ask your doctor for advice before fasting.

If you are new to fasting, I recommended that you start with beginner plans ( using Fasting tracker apps) and gradually let your body adapt.

I wish you a healthy and happy life.


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