If you are looking to lose weight and start a healthier lifestyle, you might be looking at intermittent fasting (IF) as an option. It’s important to know whether intermittent fasting works at all. Not only can you achieve weight loss, but intermittent fasting leads to improvements in your overall health and wellness as well.
But what are the experts saying about fasting? According to researcher Dr. Satchin Panda, PhD who studies biology and the effects of fasting, there is credible scientific evidence for intermittent fasting benefits. The key is to stick with a set plan and eat a healthy diet outside of fasting.
Let’s dive deeper into the inner workings of IF and cover the most prominent key points:
- Intermittent fasting for weight loss
- Why does intermittent fasting work for weight loss?
- How effective is intermittent fasting and what benefits does it have?
- How long does it take for intermittent fasting to work to see actual results?
- Does intermittent fasting work for everyone?
Losing Weight With Intermittent Fasting
When it comes to losing weight with the help of intermittent fasting, the science behind it is starting to kick off. According to trials done by the College of Family Physicians of Canada, where a weight loss of 0.8% to 13.0% was observed, shows that IF can be an effective way to shed additional pounds.
Intermittent fasting works because of the lowered calorie intake during an eating window, and complete calorie restriction outside that timeframe.
This time-restricted eating leads to metabolic switching, or the body’s ability to lose weight by burning fat cells instead of blood glucose, leading to accelerated fat loss.
This is how your body weight decreases when following different types of intermittent fasting, as well as other metabolic health benefits.
One of the most successful ways to do intermittent fasting utilizes time-restricted eating such as the 5:2 method. This includes eating normally for 5 days of the week and then restricting your calorie intake to 500 per day for the remaining (non-consecutive) 2 days.
There are many proven benefits of intermittent fasting including preventing heart-related disease, and normalizing cholesterol and blood sugar levels.
How does Intermittent Fasting Exactly Work for Weight Loss?
A process known as metabolic switching is responsible for the lost weight seen with intermittent fasting.
Also known as ketosis, it’s one of the five stages of fasting, which are – ketosis, autophagy, growth hormone, insulin reduction, and immune cell rejuvenation.
Between these phases, the body begins to break down fat to burn calories, something that depends on lower food consumption and body composition.
Next, your cells will start to repair themselves and reduce inflammation in the body for your fasting period, and when more growth hormones are released, you can start seeing the slimming effects of fasting in action.
Health Benefits of Intermittent Fasting
Health experts around the world have been studying intermittent fasting and its effects on the body, and have come up with some very interesting conclusions as to its effectiveness.
In short, there is mounting evidence that intermittent fasting is good for you and an excellent way to achieve weight loss and a healthy diet, thanks to the latest health news report by the Harvard Medical School.
So, what kinds of results can you expect to see from intermittent fasting?
Many people find themselves with more energy than with a regular diet, experience weight loss, and have better insulin levels. And if you combine working out with time-restricted fasting, you can gain muscle mass, too.
But let’s take a look at some more specific benefits that can be experienced after fasting.
Improves Blood Pressure and Cholesterol
Time-restricted eating combined with better food choices, like lean protein and whole grains, truly benefits your entire body, including blood pressure and cholesterol levels, which is important for anyone dealing with cardiac illnesses.
Improves Insulin Resistance
And thanks to less sugar and unhealthy fat in your diet, your blood sugar will also improve exponentially with intermittent fasting, which can be great for preventing diabetes! It’s just another one of the health benefits that you can look forward to.
Reduces Oxidative Stress and Inflammation in the Body
Oxidative stress occurs naturally as part of the aging process. As your body deals with reduced inflammation and lowered stress levels both inside and out, many other processes are benefited, too, including mental clarity and lowered risks of rheumatoid arthritis and even heart disease.
Induces Various Cellular Repair Processes
By relying on healthy foods and a more rigorous eating pattern, your body is able to spend time repairing itself instead of trying to break down processed foods or burning away the remainder of your nighttime eating as your metabolism slows.
This improves the overall health and longevity of your organs.
May Help Prevent Cancer
Studies are still being conducted, but intermittent fasting may lead to lower rates of cancer.
And if you are already dealing with cancer treatments, fasting can help improve your quality of life and support the regeneration process of damaged cells, something that is essential for such a disease.
May Extend Your Lifespan, Helping You Live Longer
By living a healthier life, you are likely to live for many more years than someone following a bad diet and exercise regime. And because intermittent fasting does promote healthier and better living, those benefits are ready and waiting for you.
May Help Prevent Alzheimer’s Disease
As previously mentioned, fasting decreases instances of oxidative stress in the body, something that leads to a higher likelihood of developing Alzheimer’s disease, Parkinson’s disease, and even chronic fatigue syndrome.
How Long Does It Take for Intermittent Fasting to Work to See Actual Results?
There is no solid answer to this question, unfortunately. Because everyone’s bodies are different and react to intermittent fasting in different ways, no one can predict ahead of time. The time it takes to lose weight depends on your body and lifestyle.
However, many users of the DoFasting app have seen great results in as little as 5 weeks, depending on the plan! You can also supplement your fasting plan and weight loss effects with the DoFasting Box, with everything you need to be set up for success.
Intermittent Fasting Success Stories
But don’t just take it from us! Here are four amazing DoFasting success stories who experienced some of the best results with intermittent fasting, and what they have to say about the process and their end goals.
After Krystal decided to change her life with intermittent fasting, she was able to lose 16 pounds in just 28 days by challenging herself to time-restricted eating. She also reported more mental clarity and all-around happiness!
By using the DoFasting app, Sandra took her weight loss journey into her own hands and experimented with the different fasting methods until she found one that worked for her. And by combining diet, fasting, and exercise, she lost a total of 32 pounds.
In just one year, Betsy was able to lose 53 pounds and give herself a whole new lifestyle that leaves her feeling refreshed and ready to take on the world, with plenty of energy to spend time with her family and doing activities she loves.
When new mother Annie first started intermittent fasting, she had no idea how effective the program would be for weight loss– but more importantly for her, on her mental health. She is now happier and healthier, and ready to keep on going!
Does Intermittent Fasting Work for Everyone?
If intermittent fasting sounds like something that you want to try, it’s important to discuss it with your doctor first and get medical supervision and advice. This is particularly true if you relate to any of the following health conditions or concerns on this list:
- A history of eating disorders.
- Breastfeeding or pregnant.
- Cardiovascular disease.
- High blood pressure.
- Under 18.
Now that we have discussed the health benefits of intermittent fasting, backed by research, and the science behind why it works, do you feel inspired to start a health and wellness journey of your own?
If so, check out the DoFasting app to find the perfect program for you and to keep up-to-date with your latest weight loss progress milestones!