Can Fasting Actually Help You Lose Weight? Here’s Your Answer

Posted by Healthy Truth on Aug 13th 2019

Extreme diets are a dime a dozen. All it takes is one minute of scrolling online to see that there are tons of popular diets, such as intermittent fasting and the keto diet, all of which claim to help you lose weight as quickly as possible. It’s easy to fall into the trap — because what sounds better than losing 10 pounds while eating cheese and bacon? But we have to be realistic about what and how we choose to eat because the consequences are very real. If you eat the wrong food, eat too much of one certain food, or completely eliminate a food group, you could face some health issues.

Let’s talk about intermittent fasting, one of the most popular fads out there. It sounds awesome. You just have to not eat for a certain amount of time each day in order to shed weight quickly. Perhaps the most common version of fasting is the 16:8 diet, in which you eat all your meals within an eight-hour window and fast for the remaining 16 hours of the day. But is it effective? Can you actually lose weight faster from fasting? Here are some facts to help us get to the bottom of this.

Can Fasting Help You Lose Weight?

Here’s what we know about fasting. It enhances your hormonal function by raising human growth hormone (HGH) up to five times its normal amount, lowering insulin levels, and increasing leptin, which decreases hunger and increases your metabolic rate. All of this can help you burn fat faster, although it’s not a guarantee. The studies that have been conducted about intermittent fasting aren’t very comprehensive so we still have to wait for additional research to be conducted.

However, all of these welcomed benefits from intermittent fasting only work if you’re eating on a strict schedule and only eating clean, whole foods. In other words, it won’t work if you eat fast food and desserts in your eight hours and fast the remainder of the day. You still have to work hard and stay committed to the quality of food you’re eating because it really doesn’t matter when you eat your food; you still have to be in a calorie deficit.

How Should You Fast to Lose Weight?

There’s no real right answer to this. You can choose whatever is best for you. As long as you stick to it and remain in a calorie deficit, you’ll see weight-loss results. The most common 16:8 fasting schedule works because it’s totally doable. For example, you can skip breakfast and eat all your meals between 12-8 p.m. You can apply this to just about any work or school schedule. Other fasting schedules are a little less accessible. You could try the 5:2 fasting diet, which is fasting for two full non-consecutive days. But let’s face it, not eating for an entire day sounds terrible.

What Are the Negatives of Fasting For Weight Loss?

Fasting isn’t a magic wand that simply gives you weight loss. There are many ways to mess it up and live with the negative consequences. When your fasting window is over, you’ll likely be starving. And we all know how easy it is to overeat or reach for junk food when you’re really hungry. Fasting in large amounts could also leave you feeling fatigued, cloudy headed, and moody.

As useful as fasting can be, you don’t have to do it in order to lose weight consistently and quickly. Eat whole foods, consume all the nutrients your body needs, and stick to a schedule. If you need some help with snacks in between meals, try Healthy Truth Vanilla Protein Energy Bar