Healthy quick weight loss plans:
In recent years, studies of quick weight loss have suggested that abstaining or reducing food and drink intake periodically has become one of the most popular diet trends worldwide. Fasting has also been shown to improve blood pressure and cholesterol levels.
Fasting for 2-4 days, may reboot the immune system, clearing out old immune cells and regenerating new ones. In addition, fasting on a regular schedule as described in the linked article in the next sentence will slow aging (we can measure telomere length, and it SLOWS the shortening=slows aging).
We also know that fasting (done right) will increase BDNF big time to help us keep cognitive function and delay the short term memory loss that often comes with aging. If you would read the fasting article referenced for you, you will have a better understanding of fasting for weight loss and health. Moreso, you will learn all the methods explained in detail.
Now that said, know other than the methods outlined in the fasting article, methods in this article are meant for jump-starting a weight loss program and not meant to be done for more than a couple of weeks. Accordingly, they will ultimately slow down your metabolism and will not be good as long term eating plans for health.
Immediate Benefits of fasting:
During fasting, the body is unable to get energy from food, and it dips into glucose that is stored in the muscles and liver. When the stored glucose has been used up, the body then begins to burn fat as a source of energy, which can result in weight loss.
Intermittent fasting allows the body’s enzyme system to focus on detoxing and breaking down toxins in the body efficiently without the digesting of heavy food. A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body. Then, after fasting for a few days, higher levels of endorphins are produced in the blood causing the body to have a positive impact on mental well-being.
Tips to help start your fasting:
When you begin your Intermittent fasting, keep these tips in mind:
Drink plenty of water. Stay hydrated
Fast overnight. Allow yourself to get at least eight of those hours.
Hit the gym. Pairing intermittent fasting with alternated days of consistent exercise will help you get better results.
Rewire your thought process. Think of fasting as taking a break from eating.
Different ways for quick weight loss:
A simple, quick weight loss is the 5:2 diet. It promotes lower calories on a weekly basis and high nutrient foods during the fasting days. Fasting is seen as a more effective way to lose weight by cutting down on your calorie intake intermittently, rather than all at once.
Your body goes into a repair mode and not a starvation mode. This repair mode causes the body to restore damaged cells, which uses more energy, whereas the starvation mode causes your body to store fat.
The general idea behind the 5:2 diet is calorie restriction on the two (non-consecutive) given days limiting yourself to 500 calories a day (600 for men). That is, for two of the 7 day week, you eat extremely low calorie (but highly nutritional) foods, while the other 5 days you can eat what you normally eat but you do it healthfully (anti-inflammatory diet ).
Also please stick to the recommended daily calorie intake (2,000 for women, 2,500 for men). This diet doesn’t require a full fast (as in water only), but just a carefully planned couple of days each week. This is explained in full detail in the referenced fasting article. My patients and AWS annual consultation members find that this is easiest if done Tuesday/Thursday.
Leangains is a bodybuilding program. The purpose is body composition improvement to lose fat, gain muscle, and improve lean body mass to fat mass ratio.
This quick weight loss program uses a daily fast of around 16 hours, meaning you eat food between, say, 12-8 pm, and then you fast from 8 pm until 12 pm the next day; women will fast 14 hours for, and men will fast for 16 hours each day.
However again, I refer you back to the article on fasting for weight loss and health where you will see that this can become a lifestyle for total health.
Most people will find it easier to fast through the night and into the morning, stopping the fasting six hours after waking up in the morning. This schedule is adaptable to anyone’s lifestyle, but maintaining a consistent window to eat is important. Otherwise, hormones in the body can get out of whack, making the program harder to stick with. The most common lifestyle schedule is to eat between 11 AM and 7 P.M., but this is totally reliant on your particular biorhythms.
Eat stop eat:
Fast for 24 hours once or twice per week. During the 24 hour fast no food is consumed, but you can drink calorie-free beverages. After the fast is over, you then go back to eating normally. By eating this way, it will reduce the overall calorie intake without limiting what you eat but how often you eat. It is important that you incorporate regular workouts with resistance training to succeed on this plan if weight loss is your goal. This one doesn’t have the positive data that Leangains(above) does. However, I’m presenting them all to you.
The warrior diet:
The warrior diet is achieved by fasting for about 20 hours every day and eating one large meal every night. The key to this method is what you eat and when you eat it. To emphasize, the fasting phase of this quick weight loss diet is really more about undereating.
During the 20-hour fast, you can eat small servings of protein, vegetables, and fresh vegetable juice. This helps promote alertness, boosts energy and stimulates fat burning.
The four-hour window for eating is known as the overeating phase. This helps the body recuperate; promoting relaxation and good digestion, while allowing the body to use the nutrients consumed for growth and repair. Eating at night also helps the body to produce hormones and then burn fat during the day.
The alternate-day diet:
These quick weight loss diets are accomplished by eating very little one day and eating normally the next. On the low-calorie days, that means one fifth of your normal calorie intake. So using 2,000 or 2,500 calories as a guide, that means a fasting day should be 400 to 500 calories. Studies have put this at 500 cals for women and 600 cals for men.
To make down days easier to stick to, try meal replacement shakes (such as our sitomeal creamy, nutritious, filling shakes) because they’re fortified with essential nutrients and can be sipped throughout the day rather than split into “3 meals per day.” However, meal replacement shakes should only be used during the first two weeks of the diet. After that, you should start eating real food on the down days. I really “am not crazy” about one doing this for more than 2 weeks in a row but DO note, on “off days” the goal is not to “pig out”; it is to eat a normal days’ worth of healthy food.
Food for Thought:
While these five quick weight loss methods are the most well-known in terms of integrating periods of fasting into your eating schedule, there are many other similar philosophies based on meal timing. Of course, fasting — regardless of the method — isn’t for everyone. If you have any special dietary requirements, medical conditions, or chronic diseases, it’s smart to consult a doctor before giving intermittent fasting a try.
Additionally, other factors to consider with these fasting based diets are based on your current weight and body composition. Lower calorie intake for most people will equal less fat intake.
It will take some time for your body to adjust, with some of you taking more time than others.
Hormones may play a role. If you are under stress, high cortisol levels will make fasting difficult as a weight loss tool. If you are a peri-menopausal woman you may have ghrelin and lepin issues causing hunger and cravings issues. In fact, this is so common that many people benefit from some selected supplements for hormones and metabolism plus a nutritional ketosis diet.