Intermittent Fasting Is Feeding at Fixed Intervals

Skipping meals to save calories can tank your metabolism and sabotage your weight loss efforts. Nonetheless, when you condense feeding times to set intervals, intermittent fasting can help melt the fat away. The weight loss benefits of restricted eating are similar to those of following a calorie-restricted diet. However, with intermittent fasting, there is no calorie counting needed as long as you restrict food intake during your fasting windows. Proponents of fasting believe that the stress of an intermittent fast causes an immune response that repairs cells and produces positive metabolic changes.

• Just Say No Fasts - With spontaneous meal skipping, you do not need to follow a structured schedule to reap the benefits. Simply skip meals from time to time, especially when you do not feel hungry or are too busy to stop and eat.
• The Fast Diet - The 5:2 Diet strongly discourages drinking alcohol on fasting days and suggests that you drink in moderation on your off days. Once you have reached your goal weight, it is recommending that you fast one day of the week instead of twice.
• 12-Hour Intermittent Fast - This is an excellent eating pattern for beginners as it has a very small fasting window. In fact, much of the fasting occurs while you are asleep but discipline is needed to drink lots of water and avoid snacking.
• LeanGains Method - The LeanGains Method of fasting involves food restriction for sixteen hours a day and feeding is accomplished in an eight-hour window, making it an easier eating pattern to sustain long-term.

Similar to other weight loss methods, you have to stick with it if you want it to work. Remember, it can take you body some time to adapt to a fasting regimen but it should get easier. A study published in the journal JAMA Internal Medicine concluded that intermittent fasting takes a dedicated person who is willing to forgo most social eating and is willing to follow a high fat low carb menu plan, which is opposite of the Standard American Diet. Consuming plain water, black coffee or tea, or select herbal teas may have appetite-suppressing effects that will support your fasting efforts. 

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.