June 09, 2022

Intermittent Fasting and Weight Loss

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The Qilo Team
The Qilo Team avatar
Medically reviewed BY
The Qilo Team
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Intermittent fasting is a popular diet trend that has been around since the 1930s. If you're just hearing about the term, you are a bit late for the party but you are not alone. The idea that our bodies need to rest from eating for a significant amount of time every day is a new concept for many, but it's actually one that's been around for a long, long time. In fact, several religions practice some kind of intermittent fasting as part of their religious rituals.

In this post, we'll discuss what intermittent fasting really means and how it can help with weight loss.

What is intermittent fasting?

Intermittent fasting is a dietary pattern that cycles between periods of eating and fasting. It's not a diet in itself, but rather a pattern of eating that can be followed by any diet. Intermittent fasting is sometimes called time-restricted feeding or the 16/8 method because it involves restricting your daily eating to 8 hours out of the day, which usually means skipping breakfast.

It involves cycling between periods of eating and fasting. It's become an increasingly popular diet plan, in part because it sounds simple and doesn't require you to count calories or spend hours at the gym each day.

There are many different types of intermittent fasting programs, but they all have one thing in common: They limit your food intake so that you can lose weight. In general, this means eating only certain meals during the week or day — usually just one large meal or two small meals — and then going without food for some time (usually between 16 hours to 24 hours).

Can you lose weight with intermittent fasting?

Intermittent fasting is a great way to lose weight. The idea behind it is simple: you are restricting your food intake for set periods, then eating normally for other periods. Fasting puts your body into what’s called “ketosis,” which is a fat-burning state. This means that instead of breaking down sugars and carbohydrates for energy, your body will start breaking down fat deposits and stored glucose to be used for energy. On top of burning more fat than normal (basically turning into an awesome human furnace), intermittent fasting also reduces your appetite by increasing levels of the hormone leptin, which makes you feel full after eating less.

It has been shown to boost metabolism which means your body burns calories faster than normal, reduces inflammation, and helps with insulin sensitivity, which means you can better manage your blood sugar levels—all of which can lead to weight loss. The key is finding the right way for you to fast so that you feel your best during the process (and afterward).

Many people believe that intermittent fasting leads to weight loss because it helps them control their hunger and cravings for food. By fasting for several hours at a time, they find it easier not to overeat when they finally do have access to food again.

However, intermittent fasting isn't for everyone. It can be tough to maintain if you have a busy schedule or if it feels like too much of a hassle to plan out what meals you'll eat every day or every week. If you're thinking about trying intermittent fasting let's be sure you are fit for it.

The benefits of intermittent fasting for weight loss?

Intermittent fasting can help you to lose weight and keep it off. By restricting the amount of food that you eat, intermittent fasting leads to a decrease in body fat. A study published in the Journal of Translational Medicine found that one group of obese men who did not change their eating habits over 8 weeks lost about 2 pounds of body fat while another group who underwent alternate day fasting lost 5 pounds of fat. In addition to losing weight, participants also showed improvements in blood pressure and insulin sensitivity levels after four weeks on a fasted diet.

Fasting may also help with heart disease risk factors such as high cholesterol or high blood pressure by improving circulation throughout your body, lowering homocysteine levels (which are linked with cardiovascular risk), reducing inflammation, and slowing down plaque buildup within arteries (atherosclerosis).

Another benefit of intermittent fasting is that it increases your metabolism over time—meaning not only do you burn more calories while fasting but also every hour after eating as well! This can help with long-term weight loss goals by keeping off extra pounds more easily once they've been lost.

It’s also been shown to help women with polycystic ovary syndrome (PCOS) lose weight and improve their metabolic health.

Who can do intermittent fasting?

Although intermittent fasting is generally safe for most people, some people should avoid it. If you have diabetes or other conditions that require you to maintain a strict schedule of eating and exercise, then intermittent fasting may not be right for you.

Intermittent Fasting and Pregnancy; During pregnancy intermittent fasting can cause weight loss and increase stress levels in both mother and baby. The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women avoid extreme diets such as intermittent fasting because they are likely to do more harm than good.

Is It Safe for People with Eating Disorders?: Anorexics often have trouble keeping their intake of food consistent, which makes fasting even more dangerous than it already is for their health; therefore caution should be taken when attempting this method of dieting if one has suffered from an eating disorder in the past.

Types of intermittent fasting

Intermittent fasting (IF) is an umbrella term for a variety of different dieting techniques that involve restricting your food intake to specific periods. These include:

  • The 16/8 method, where you fast for 16 hours each day and eat during the remaining eight hours. This is the most common type of intermittent fasting.
  • The 5/2 method, where you eat normally five days a week and fast on two nonconsecutive days each week.
  • The 3/4 method, where you alternate between eating normally three days a week and fasting for 24 hours on one nonconsecutive day each week. This can also be done by eating normally most days but fasting on Wednesday lunchtime or Thursday dinner time instead of having breakfast or lunch (and then eating dinner as usual).
  • The 1/3 method, involves fasting during four out of seven consecutive days each week (typically Mondays through Thursdays). It’s important to note that these are not necessarily recommended methods; there are many other ways to implement intermittent fasting!

Intermittent fasting schedule

There are many different intermittent fasting schedules to choose from. The most popular approach is to fast for 16 hours and eat during the remaining 8 hours of the day, which is known as the 16:8 diet. Another very popular schedule is to fast for 20 hours and then eat for 4 hours, also called the modified-20:4 diet. The 24-hour fasts are gaining more traction lately as well because they provide more time for digestion compared to other schedules. Some people even do 36 or 48-hour fasts once or twice a month!

If you don't have time in your schedule for all of these options, there's still hope! You could try a 72-hour fast where you eat nothing but water, tea, and coffee (unsweetened) during this period. Or if that seems too much like torture...you could always try a 96-hour fast where you can consume only tea or black coffee (no sugar).

Rules for Intermittent Fasting to Lose Weight Fast

Using the 16/8 method which is the most common type of intermittent fasting, follow these rules;

  • Eat dinner at 8 pm
  • Break your fast with a glass of water at 10 am
  • Don’t eat anything until 12 pm, then have a big meal (with protein)
  • Eat one meal a day
  • Make sure that you're getting enough nutrients if you're eating fewer calories than usual. This means checking labels carefully and making sure your diet includes plenty of fruits, vegetables, whole grains, lean protein sources such as eggs or chicken breasts, and healthy fats like olive oil or avocado instead of buttery spreads like margarine or mayonnaise.

Here's what you can do to make it work for you

  • Start with a 24-hour fast. The easiest way to get started with intermittent fasting is to simply stop eating for 24 hours. That's right, just one day without food! You can do this any time of year and it won't matter at all if you're doing other things like drinking coffee or hanging out with friends.
  • Try to do your fasts at the same time every day, or even better, several days a week! This will help make it easier for your body to adjust and get into a routine.
  • It's important to note that many people find that their energy levels are higher when they eat their last meal in the evening (like around 8 pm), so if you're able to do this then great! If not then try having lunch instead because most people find this time more convenient than dinner anyway due to social commitments etc...


We all have different goals when it comes to health and weight loss, but intermittent fasting is a great way to lose weight fast. In fact, studies show that intermittent fasting can be an effective tool for weight management or even fat loss. It may even help with muscle gain! We hope you've learned everything you need to make this popular diet work for you—or decide if it’s not right for your needs at all!

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