Intermittent fasting combined with lower-calorie diet is the best plan for weight loss
- Dietitian.Lauren Hmede
- Jan 24, 2019
- 3 min read
Introduction:
New studies have been shown that a combination of both intermittent fasting and weight loss plan is efficient in weight loss and losing belly fat. So what you need to know about this?
Intermittent fasting combined with lower-calorie diet is the best plan for weight loss.
Today in the world filled of weight loss plans, intermittent fasting has been shown improved many health benefits like increased longevity and a reduced risk of certain conditions like type 2 diabetes, cancer, and heart disease. There are many different types of intermittent fasting such as the 5:2 diet, 16:8 plan, a 24-hour fast, or alternate-day fasting, etc. These plans vary in the number of fast days and the calorie allowances.
Intermittent fasting and lower-calorie diet for weight loss: How does it work?
The new findings from the Effects of Periodic Fasting Versus Daily Energy Restriction on Metabolic Health (PREFER) study showed that overweight or obese woman who fasted 3 days a week and ate a lower-calorie diet lost more weight and had better cardiometabolic markers than those who only fasted, or only restrict their calorie intake, or did neither in a small, 8-week randomised trial, Medscape Medical News reported.
“Obese women who followed a diet in which they ate 70% of their required energy intake and fasted intermittently lost the most weight,” said lead author Amy T Hutchison, post-doctoral researcher, Adelaide Medical School, University of Adelaide, Australia, in a statement from her university.
Other women in the study who either fasted intermittently without reducing their food intake, who reduced their food intake but did not fast or did not restrict their diet at all, were not as successful in losing weight,” she noted.
The study, published in the January issue of Obesity, adds to evidence that intermittent fasting, at least in the short term, may provide better outcomes than daily continuous diet restriction for health, and potentially for weight loss, added senior author Leonie Heilbronn, PhD, associate professor, University of Adelaide and South Australian Health and Medical Record Institute.
The researchers, however, noted that while the study suggests that intermittent fasting is more effective than continuous diet restriction, the underlying signal for limiting people’s appetite, which could hold the key to triggering effective weight loss, needs further research.
Intermittent fasting tips for beginners trying to lose weight
It can be quite challenging, especially for beginners, to stick to a fasting programme. Yet, the following tips may help you stay on track with your weight loss plan, enabling you to yield optimal benefits of intermittent fasting.
· During the fasting state you need to drink plenty of water in addition to low caloric drinks like herbal tea and coffee in order to stay hydrated.
· Yoga as a light exercise is good while you are on fast but avoid high intensity workout.
· Have a walk or go outside to avoid food cravings.
· If the plan you’ve chosen allows some calories during fasting periods, opt for low-calorie, nutrient-dense foods rich in protein, fibre, and healthy fats like fruits and vegetables, lentils, beans, eggs, fish, nuts, and avocado, etc.
· After fasting period you need to choose also fruits and veggies are low in calories yet loaded with vitamins, minerals, antioxidants, fibre, and other essential nutrients that aid weight loss, help keep blood sugar levels healthy and prevent diseases.
Healthy lifestyle and exercise are important to lose weight and stay fit. Whenever you choose intermittent fasting, make sure that you are doing correctly and don’t forget to consult your doctor to see if it is suitable for you or no.
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