How to Use Intermittent Fasting As a Weight Loss Diet

Intermittent fasting involves changing your eating habits to alternate between periods of fasting and periods of food intake. In a typical intermittent fasting diet, people will only drink water during fasting days to keep their body properly hydrated. The duration of the fasting period varies depending on the type of intermittent fasting.

The most popular type is called alternate day fasting (ADF), which involves 24 hours of fasting followed by 24 hours of food intake combined in a 48-hour cycle. Other types of intermittent fasting are designated 20/4 (20 hours of fasting and 4 hours of non-fasting), 19/5 or 16/8. In theory, any combination may be used. However, the specific intermittent fasting routine needs to be adjusted to prevent health damage and follow several specific requirements:

• The fasting period should not exceed 36 hours. Prolonged fasting, or starvation, may cause excessive protein breakdown and an abnormal slowing of metabolism. The goal is to lose weight and not muscle tissue. A long term lack of food will cause the body to start using proteins as an energy source, which may cause muscle tissue loss and a lowered immune response to infections. Moreover, prolonged fasting will cause the body to slow down its metabolism, which will minimize the effectiveness of the diet.
• Intermittent fasting should not be practiced with certain health conditions. It is recommended that people undergo a basic medical checkup before engaging in intermittent fasting. If you are suffering from a severe metabolic condition, you may be ineligible to start an intermittent fasting diet, since it could cause a reduction in blood sugar levels. Although intermittent fasting is a safe and effective diet, it may still be perceived by your body as a stressful event, especially in the initial stages. Consulting your doctor and discussing the utility of intermittent fasting in your specific case is a great idea if you want to lose weight safely.
• Make sure to stay properly hydrated. Water makes up 60 to 70 percent of our body. Drink plenty of water during fasting days to ensure a normal function and prevent damage to your health. During fasting days, your body is busy with removing toxic substances from your digestive system. An increased water intake will make the process more effective.