The latest big fad, spurned by a 2012 book, is intermittent fasting, meaning fasting on alternate days.
Scientists and doctors have long known that eating too few calories can actually interfere with losing weight. In normal people, the body burns close to 1500 calories a day (depending on your age and sex). By spacing out your fasting this way, you can avoid the trap of sending your body into starvation mode.
The authors of the review indicate that this type of caloric restriction could help treat diabetes, aid in weight loss, and reduce cardiovascular disease.
Learn more about how the environment can affect weight loss or how working out too much can work against you! Not only did I lose weight using intermittent fasting, but I have now kept the weight off for over 2 years. So if you have decided  you want to try fasting to lose weight, I think I am now well qualified to give you some pointers on where to start and what to do.
The first thing I would advise is to keep the fact you are using fasting to lose weight private. Even today after losing  70lbs when someone asks for my diet, I just say I didn’t diet, I just ate less, and leave it at that.
If you have never fasted before, it can seem a little daunting at first to take a 24hr break from eating. I can tell you that going through the process of taking a break from eating will help you learn a great deal about yourself and your relationship with food, and because of this, you find on days when you are not fasting you tend to make different choices because of what you become aware of during your eating breaks. Remember that even if you are fasting to lose weight, you still have to be in a calorie deficit in order to see weight loss. I have been water fasting for some time now, i first started with a 5 day water fast and after that followed e 5 day raw diet. I think my prev water fast together with the I.F had helped my body get rid of a lot of its toxins.
Just 2 questions: do you think 1 or 2 days of fasting is enough or say if i am confortable with it should i do it for more days ( kind of like the worrier diet) or would this make my body and metabolism to get used to eating once a day and slow my weightloss? I have found 2 days of intermittent fasting to be enough, but if you feel comfortable doing more, then no reason why not. I did exercise, when I first started I used to walk , but also 3 days per week, would do bodyweight exercises.
Audrey, You can fast from dinner to dinner, I do the same, I also did not tell anyone when I started using I.F to lose weight, I just ate with the family as normal on an evening, it must have been at least 12 weeks before they knew anything.
Perhaps if you are still young enough to be living with your parents, it would be a good idea to share your plans with them. Alannah, are you meaning to only eat 2 days per week, or did you mean fast 2 days a week ? I’ve fasted a couple of times in the last week to try out IF and they were successful ( I managed!) I just want to know how long it took you to see results? 10 kilos is around 22 pounds, The time depends to a certain extent on your current hight and weight, but I would say a realistic time would be around 20 to 26 weeks. By eat normal, I simply mean don’t compensate for the fast by eating more just because you did the fast.


So since my last comment ive been fasting successfully and managed to lose 3lbs since friday which is great, especially for me! Casey, if you are only eating once a day, you are already fasting has many different eating windows, but it does mean you have to more than a day without eating. But a recent review article indicates that fasting may actually offer more than initially thought. When the body doesn’t have enough energy, it can go into a type of starvation mode where it stores as much energy as possible as fat.
When the body is starving, it uses up energy stored in fat first, but then starts using energy stored in muscle proteins. This is the regular basal metabolic rate, or how much energy is used during normal activities.
Between the drop in resting metabolism and being to tired to work out, starving yourself can easily keep you from losing weight.
Rather than reducing calories daily, which can be hard for people to keep track of, this new diet just asks that you reduce your caloric intake to 500-600 for two days a week, and eat within your normal caloric range on all the other days, about 1800-2500 (calculate your range). The implications are especially relevant for obese and morbidly obese individuals who may have no options but risky bariatric surgery. At the start I was fasting to lose weight, now I use intermittent fasting simply to keep my weight in check. From experience I can tell you, it just is not worth the effort of trying to justify what you are doing. All I can tell you is it does get easier the more you do it, but at the start, just aim for 1 fast of 24hrs in 7 days. We eat at 1pm not because we are hungry, but because that is the time of our work lunch break. If you do a 24 hour fast and then eat more calories than you need, you still won’t lose any fat.
This fast was really horrible, i had very bad detox symptoms ( headaches, body ache, you name it).
It is always best to get as much information as possible about something like this before you speak to people, sure.
When I first started, I know after the first few fasts I had a little more than usual, but as intermittent fasting became a normal part of my weekly routine, this was no longer something I was doing.
I hope it’s the latter as looking to only eat twice per week is not something you should do.
My point is that if you did a 24hr fast, say from dinner to dinner, you still know that the 1430 calorie number is key. When the basal metabolic rate drops, the amount of calories burned during rest drop as well. One study the authors cited suggested that intermittent fasting could be as effective as surgery in improving health outcomes. If you come up a little short, don’t worry about it, just try it again a few days later, just see how far you get.
Eating once a day won’t slow your weight loss, so long as your are below your daily calorie needs.
Do you think I would gain weight back if I were to stop IF, even if my caloric intake stays the same?


I keep hearing not to skip meals because it will slow down your metabolism and you will gain it all back and then some later on. If you want further evidence , just look at my own results, hardly looks like skipping a meal has caused me any problems losing weight and keeping it off. I’m prepared to do small fasts everyday 16 hours-ish and perhaps a couple of longer fasts 24 hours-ish a week?
Over a week, you have about 10,000 calories, so to lose weight, you need to be under that figure over the week.
However, the only problem i’ve had is that ive been feeling a bit depressed and lacked willpower, did you find that? So in order to avoid losing muscle mass while starving, the body first tries to reduce its basal metabolic rate. Scientists have confirmed that fasting accelerates fat loss and shifts weight from stubborn areas, but many of us are looking for real life success stories.Karen, Juli and Sinead all lead different lifestyles and follow different diet plans, but all have the same aim – to lose weight!
I guess what I am trying to say is, fasting to lose weight  gets you away from the traditional thinking that you must have 3 meals a day.
It is very interrsting that i would get so much more hungry than when i was on my water fast! You could always try going lunch to lunch one time, and see what you think, but as I say if you happy with what you are doing and that works for you, then stick with that.
Please be very careful that you still are eating enough if you are a minor… under 18. I want to lose 30 lbs and I know I can do it quickly, but every site says to eat 4 or more times a day.
On the other two days, she was restricted to a small evening meal, averaging around 500 calories. Maybe today was just a bad day and I should resume tomorrow, sorry for all the questions, but what dyou think? Everything is structured, and on a working day it’s so easy to follow,” says Juli.Despite these planned “lapses” through weekend socializing, Juli also lost weight steadily and was a third of the way toward her ultimate goal by the end of the six weeks. She had been dieting for two months, with some good weight loss, but she was still 6.3kg (1st) away from her ultimate goal.
This meant skipping breakfast and her usual morning snack, then having an early lunch and a more substantial afternoon snack than usual. She slipped up a few times over the six weeks, even giving in to the temptation of some chocolate Easter eggs, but she still overcame the weight-loss plateau and lost a steady 900g (2lb) a week!“For me this diet has been totally life-changing. She was feeling very motivated to reach her goal weight – another 6.3kg (1st) away – in time for her 40th birthday, and was keen to avoid a weight-loss plateau. A fractured foot meant Sinead was unable to exercise, so the intermittent fasting plan appealed to her as an alternative way to accelerate weight loss. I got to my goal weight by my birthday and was delighted to get into a size 12 dress (my husband’s reaction was incredible!) and I’ve also worn leggings again, which I never thought I would.
The plan has given me incredible confidence and I have so much more energy now,” says Sinead.Sinead soon recovered from her broken foot, and started back at her exercise classes with a new-found confidence.




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