Intermittent Fasting for Weight Loss: 5 things you need to know

​Intermittent fasting is a fantastic way to support healthy, sustained weight loss. There are many different styles of fasting and some work better than others when it comes to weight loss. There are numerous health benefits associated with fasting but there are a few things you should know before you start.

1. Fasting is NOT for everybody.

If you are elderly, pregnant, breastfeeding, suffer from adrenal fatigue or have experienced a diagnosed or un-diagnosed eating disorder DO NOT FAST. I screen my clients very carefully before I suggest or encourage fasting and I ensure they feel well supported and informed before they commence. I always recommend a gentle introduction into fasting with most clients starting with the 16:8 method.

2. Fasting is NOT starving.

If you are starving hungry during your fast you are doing it wrong. Listen to your body and eat when the hunger signal arrives.

3. Fasting and keto are friends!

Although fasting works well without any additional diet changes, I find it much easier and more enjoyable to follow when I'm eating low-carb.

Reason being, when you fast your body begins to turn fat into ketones. These ketones become your primary source of energy during a fast which is why most people report that they feel so energised and focused during a fast.

If you break your fast with a big bowl of carbs it is likely that your body will go back to using glucose for energy but if you break your fast with veggies, healthy fats and lean protein, your body can remain in ketosis and you can continue to feel your best!

How does Fasting for Weight Loss Work?

Fasting for weight loss works in two main ways. The style of fasting that I personally use and recommend is the 16:8. I stop eating at approximately 8pm in the evening and aim to break my fast at 12pm.

At times I find I am not hungry at all (depending on what I had for dinner) so I may fast a little longer, while other times I'm ready to eat by 10am so I do. The amount of exercise and style of exercise I engage in can also have an effect on my hunger levels and ability to fast with ease so I always make sure I listen to my body.

16:8 Intermittent Fasting assists Weight Loss by:

4. Creating a calorie deficit

Most people who engage in the 16:8 fasting method find themselves going without breakfast and breaking their fast with lunch, perfect for those who aren't hungry in the morning! Having a cut off time in the evening also helps to curb unnecessary snacking and most people report a significant drop in hunger levels which in turn leads to a calorie deficit.

5. Improving the insulin response

Fasting gives the body an opportunity to become more sensitive to the effects of insulin. Increased sensitivity means an appropriate amount of insulin is released in response to the food you eat (rather than too much which is often the case).  Lowered insulin release + healthy eating = effective weight loss

In Conculsion

Fasting is a fantastic way to accelerate your weight loss results. Fasting is not suited to everyone so please, always seek professional advice before you commence a fast.

​Reach out and contact me any time for advice or support.