How does intermittent fasting help with weight loss?

There are five different methods of intermittent fasting. These include:

· The 16:8 method

· Eat Stop Eat

· The 5:2 diet

· Alternate-day fasting (ADF)

· The warrior diet

All these are effective methods, but knowing which is best depends on the individual.

Intermittent fasting is helpful for weight loss because it promotes a minimal intake of calories.

You see, all the different intermittent fasting protocols involve skipping some meals. So you’ll undoubtedly consume fewer calories unless you compensate by eating in excess during meal times.

A 2014 review found that intermittent fasting caused a 3–8% reduction in body weight over 3–24 weeks (6).

When weight loss, intermittent fasting may cause an individual to lose 0.55 to 1.65 pounds per week (7).

Some participants had their waist circumference reduced by 4–7%, indicating a reduction in belly fat.

These results are a clear indication that intermittent fasting can promote weight loss.

On the other hand, intermittent fasting offers more benefits than weight loss. It contributes massively to metabolic health and helps reduce cardiovascular disease risk (8, 9).

It is important to note that calorie counting is not required when intermittent fasting. However, weight loss is primarily caused by a reduction in calorie intake.

Research comparing continuous restriction of calories and intermittent fasting show no significant difference in weight loss when matching calories between groups.

Intermittent fasting maintains muscle mass during fasting

One significant side effect of fasting is that it causes muscle loss and fat loss (10).

Interestingly, several studies have shown that intermittent fasting may play a beneficial role in maintaining muscle fat while losing body fat.

According to one review, calorie restriction through intermittent fasting caused a similar amount of weight loss as continuous calorie restriction — but with a lesser reduction in muscle mass (11).

Over 25% of the weight lost was muscle mass in studies involving calorie restriction, compared to just 10% in studies involving intermittent calorie restriction (11).

Healthy eating is more straightforward with intermittent fasting

Many people love intermittent fasting because of its simplicity.

Intermittent fasting doesn’t involve the rigor of calorie counting; instead, you’re only required to tell time.

The best is to follow a dietary pattern you can stick to in the long run. If intermittent fasting encourages you to eat healthily, then you’re sure of the benefits for long-term weight maintenance and health.