March 26, 2022
Benefits of Fasting for Short-Term Weight Loss
Fasting has been a controversial weight-loss method in recent years, but a new study shows that it can be an effective short-term solution to losing weight.
The researchers looked at 21 different trials ranging from five to 12 weeks in length and found that various fasting methods led to a 3% to 8% weight loss over a two- to three-month period.
While it’s not recommended for a long-term solution to losing weight or keeping it off, if you looking to shed some weight and then start a more sustainable eating plan to maintain your weight at that point, fasting could be for you.
Centers Health Care has details on three short-term fasting plans that have been proven to be effective for short-term success.
- Alternate Day Fasting
This plan alternates between a normal, healthy meal day and a fast day that includes one 500-calorie meal. The trick on this plan is to not overindulge on your eating days, otherwise, your body will be confused by the feast-or-famine nature of this diet.
- Time-Restricted Feeding
This is a more practical way to fast, as you are able to eat every day on this plan and it can be more sustainable in the long term. Followers eat within a certain window, generally ranging from six to 10 hours per day, and then do not eat for the rest of that day and into the following morning. Again, it’s important to not go overboard in calories during the time that you eat, otherwise you will not lose weight.
- 5:2 Diet
This diet calls for eating as normal for five days out of the week and then fasting for the remaining two. It could be more difficult than the other two listed here since you are unable to really eat much for two-straight days. Dieticians say that it can be very difficult to maintain this fasting plan more than the alternate day or time-restricted fasts.