Simple Guide to Intermittent Fasting for Weight Loss

Intermittent Fasting (IF) can help you slim down. Studies show that this fasting method is effective for losing weight and improving health.

IF can boost your brain function, quality of life, and reduce DNA damage. It works for many adults to cut weight, sugar levels, body fat, and bad cholesterol. Some even fast up to 40 hours for the health perks. But remember, IF is not for everyone it depends on personal health and suitability.

Nutrition scientist Fara Wahida Rezali explained IF as a timed eating pattern. When fasting, our body uses stored energy. After 12-14 hours, this depletes, and our body starts burning muscle protein and fat for fuel. To avoid muscle loss, our body turns to ketones from fat as energy leading to weight loss.

Here are some easy IF plans:

Alternate-Day Fasting

• Alternate between eating with no calorie limits for 24 hours and then fasting for the next 24 hours. During fasting, you can have water or low-calorie drinks.

Modified Alternate-Day Fasting

• You can eat and drink a bit during fasting days. After a whole day of fasting, the next day you’re free to eat to satisfaction, then fast again.

16/8 Fasting

• Fast for 16 hours and eat during an 8-hour window. For instance, if your last meal is at 8 PM, you’ll eat again at noon the next day.

5:2 Fasting

• Fast for two days a week and eat normally for the other five days.
• Some people even fast for 36 hours but snack on nuts, fruits, coffee, and tea in small amounts. Avoid heavy foods like complex or simple carbs during this time.

Not everyone should try IF, especially not for long-term weight loss. It might be hard to stick to and can even lead to weight gain if you stop. People with gastric issues, diabetes on insulin treatment, or pregnant women should avoid IF.

Fara doesn’t suggest long-term fasting as it can cause health problems like headaches, loss of appetite, muscle loss, colder body temperature, and weaker immunity.

Other studies found that IF isn’t a one-size-fits-all or necessarily better than traditional diets. The key to maintaining a healthy weight is a balanced, varied diet that’s sustainable over time.

To keep your weight normal, eat healthily with the “Malaysian Healthy Plate” concept: a quarter-plate of protein, a quarter-plate of carbs, and half a plate of veggies. Stay active and get enough sleep.