Does Fasting Help In Weight Loss? Know The Weight Loss Fasting Tips And Types

A very common belief when it comes to weight loss is that fasting is the fastest and easiest way to shed kilos. 

Haven't we all, at some point, skipped a few meals, hoping to lose a few inches just before a family event to fit into our favourite outfit? To some extent, this method works, but there's more to it than you might think. The difference we see on the scale is caused by a temporary calorie deficit. The basic science of weight loss is based on the difference between calories burned and calories burned. During fasting, when our caloric consumption is reduced, our weight tends to decrease as well.

While fasting may help you lose weight, it can be a risky practice that may lead to even more weight gain in the long run and even cause significant health problems. However, when done correctly, it can be an effective way of weight loss.

Continue reading this blog if you would like to know how you can effectively and safely lose weight with fasting and we even share some weight loss fasting tips and tricks!

Table Of Contents

1. What Is Fasting? Meaning & Types
2. Does Fasting Work For Weight Loss?
3. Fastest Way To Lose Weight While Fasting: Tips & Tricks
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References 
    

What Is Fasting? Meaning & Types

Fasting means complete or partial abstinence from food and/or drinks. But it's not always so clear-cut.

There are several types of fasting, and the specifics for each one are different. Sometimes, fasting means avoiding certain types or groups of food like whole grains, pulses, fats, etc., while eating other types of food may be allowed. Sometimes, you choose to eat only fruits during a fast or cut carbs or fats out completely. Many fasts include only consuming drinks like water, milk, juices, coconut water etc. Other times, it means abstaining from eating or drinking anything at all for a whole or partial day. Let us look at different fasting types in more detail. 

 

Most Common Types of Fasting

1. Religious Fasting

Religious fasting involves abstaining from food, either completely or partially, for spiritual purposes. Hindus commonly fast during festivals like Ekadashi and Navratri, avoiding grains or certain foods. Similarly, in Islam, fasting during Ramadan involves refraining from food, drink (including water), and other physical needs from dawn to sunset.

2. Intermittent Fasting

There are various types of intermittent fasting that focus on consciously cutting calories for specific periods of time. Intermittent fasting allows people specific time windows for eating and complete fasting. One of the most common methods of intermittent fasting include 16 hours of fasting and an 8-hour window for eating. Another popular intermittent fasting types include fasting for 24 hours once or twice a week.

Try ToneOp’s Intermittent Fasting Weight Loss Plan to lose fat efficiently while enjoying your favourite foods. With flexible modules, expert dietitian support, and personalised strategies, it’s the smart, safe, and effective way to achieve your weight loss goals.

3. Restrictive Diets

Restrictive diets limit or exclude certain foods or food groups for health, ethical, or religious purposes. For example: gluten-free diets excluded all gluten products for those with celiac disease; vegetarian or vegan diets don't eat animal products; keto diet eliminates all carbohydrates and sugar for weight loss or managing diabetes. These diets can help manage health conditions but may require careful planning to ensure balanced nutrition. 

4. Fasting Before a Medical Procedure

Fasting before a medical procedure involves abstaining from food and sometimes liquids for a specific period (usually 6-12 hours) before the procedure to ensure safety during surgeries, tests, or treatments. This is to reduce the risk of complications such as aspiration (food or liquid entering the lungs) during anaesthesia and ensures accurate results for tests like blood work or imaging.

Also Read: Jaideep Ahlawat Weight Loss & Quick Body Transformation For Netflix Series Maharaj: Good Or Bad?

Does Fasting Work For Weight Loss?

Yes, fasting can work for weight loss, but it depends on how it is practised and individual factors.

During fasting periods, your body burns stored fat for energy, potentially aiding weight loss. However, the key to a healthy and sustainable weight loss is a consistent calorie deficit and regular exercise. 

While fasting, you eat less than your body needs and it can enter "starvation mode," where your metabolism may even slow down in order to conserve energy. While fasting may initially lead to weight loss by creating a calorie deficit, it often results in regaining the weight once normal eating resumes, sometimes with added weight due to increased appetite. As your body adjusts to fasting, your hunger may decrease, but after fasting ends, your appetite can spike, leading to overeating and difficulty maintaining a calorie deficit.

Fasting that promote extreme calorie restriction, like the cabbage soup diet, can cause initial weight loss, but they can be harmful. These diets may also increase the risk of regaining weight once the fast ends. Moreover, severe calorie restriction can slow metabolism, which makes it harder to lose weight in the future.

For sustainable weight loss, it's important to focus on creating a moderate, long-term calorie deficit through balanced nutrition, regular exercise, and proper sleep. Fasting may provide an initial weight loss boost, but a healthy weight loss plan requires consistency, portion control, and maintaining a balanced lifestyle.

Also Read: 18 Weight Loss Mistakes To Avoid With Solutions For Sustainable Results!

Fastest Way To Lose Weight While Fasting: Tips & Tricks

If you need to fast for a short-term reason, such as a religious holiday or an upcoming medical procedure, we have a hot tip: preparation is key! Following are some tricks and tips to lose weight while fasting:

1. Start Easy

Starting a fast suddenly can shock your body. Instead of diving into the fast, cut back on food and drink gradually for several days – or even weeks – before the fast.

Also Read: What Are The Best Ways To Lose Weight Naturally? Let’s Find Out!

2. Cut Sugar Beforehand

Manage your sugar cravings and keep the intake low before starting the fast. Stuffing yourself with cookies and sweet tea may fill you up at the moment, but when your blood sugar drops an hour or two later, you'll likely be hungry and weak. To give yourself enough energy in the long haul, include complex carbohydrates (like whole grain pasta, potatoes and brown rice) and protein (like meat, beans, and legumes) in your meals and snacks.

3. Drink Lots Of Water

Some religious fasts, such as the Muslim month of Ramadan and teej and karwa chauth for Hindus, restrict all food and drink, including water. In these cases, it is especially important to hydrate beforehand to avoid severe dehydration. If your fasting guidelines allow for water consumption, stay hydrated throughout the fast to maintain energy levels and reduce any possible side effects such as stomach cramps and irritability. 

4. Maintain Light Physical Activity

It's not a good idea to do vigorous exercise without eating or drinking. It's best to do only light activities like walking, gentle yoga, gentle stretching and housework to help you lose weight. The most important thing is to listen to your body and rest if you find it difficult to exercise while fasting.

Also Read: Implement 7 Health And Fitness Tips For Weight Loss Results!

5. Do Not Break Fasts With a Feast

After a period of fasting, it can be tempting to celebrate by eating calorie-heavy foods or a big meal, but this can leave you feeling bloated and tired. Additionally, feasting can harm your long-term weight loss goals. Since your total calories have an impact on your weight, eating a calorie surplus after fasting will reduce your calorie deficit. The best way to break your fast is to eat as you would and get back into your regular eating routine.

6. Eat Enough Protein

Many people start fasting to try to lose weight. However, a caloric deficit can cause muscle loss in addition to fat. One way to minimise muscle loss during fasting is to make sure you consume enough protein.

Some studies suggest that eating about 30% of the calories in a meal from protein can help increase feelings of fullness. Therefore, consuming some protein, such as dairy products, during fasting can help offset some of the side effects of fasting.

Also Read: Protein Powder For Non-Gym Goers: 5 Types, Benefits, Myths And Ways To Include In Diet!

7. Eat Whole Foods 

Many people who fast are doing it to improve their health. And although fasting involves abstaining from food, it is still important to maintain a healthy lifestyle on non-fasting days. You can include grains like Sama, rajgira, kuttu in your fast to maintain balance. Additionally, add other whole foods like meat, fish, eggs, vegetables, fruits and legumes.

8. Eat Fresh Fruits And Vegetables 

Eat lots of fresh fruits and vegetables. However, don't add any dressing as it increases the calories and makes it unhealthy. Fresh fruits and vegetables are a great way to get plenty of nutrition without lots of calories or fats.

Dietitian’s Recommendation

To stay healthy during a fast, it's best to keep the fast short, avoid vigorous exercise, and stay hydrated. Eat enough protein and maintain a balanced diet when you are not fasting to maintain overall health and ensure successful fasts.

Dt. Lavina Chauhan

The Final Say

Fasting is the practice of abstaining from food and drink for an extended period of time. When done right, it can help improve your health and aid weight loss. One popular method is intermittent fasting, where you cycle between eating and fasting. While fasting for weight loss may be your goal to lose weight quickly, it's important to think long-term. 

Although you can lose weight quickly, losing fat takes longer and developing sustainable weight loss may take longer than you'd like. Following a healthy diet after fasting and staying active can help promote long-term weight loss.

FAQs

1. Is fasting safe?

Diets that recommend eliminating certain foods or restricting food at certain times can be done in a safe and healthy way, although you should only do them under the guidance of a dietitian.

2. What are the risks of prolonged fasting?

Fasting comes with several risks. For example, fasting (or just a lack of calories and fluids) can cause:

• Abnormalities of electrolytes
• Cardiac arrhythmia 
• Feeling dizzy or faint
• Dehydration
• Gallstones
• Muscle loss
• Decreased metabolic rate
• Constipation

3. How long should you fast for weight loss?

Fasting for weight loss can vary, but many people find success with intermittent fasting, which typically lasts 16 hours with an 8-hour eating window. This approach allows your body to burn fat while still providing essential nutrients during eating periods.

4. How to lose more weight?

To lose more weight, focus on creating a calorie deficit by eating fewer calories and increasing physical activity. Incorporating more fruits, vegetables, and whole grains into your diet can also help you feel fuller while consuming fewer calories.

5. Does fasting speed up weight loss?

Yes, fasting can speed up weight loss by reducing calorie intake and increasing fat burning during fasting periods. However, it's essential to maintain a balanced diet during eating times to ensure you get the necessary nutrients.

6. What is a good fasting time to lose weight?

A common and effective fasting time for weight loss is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window each day. This schedule is manageable for many people and helps promote fat loss while maintaining energy levels.

References 

• https://www.beaumont.org/services/weight-loss/what-is-fasting
• https://indianexpress.com/article/health-wellness/is-fasting-really-the-quickest-way-to-lose-weight-8895276/
• https://health.clevelandclinic.org/tips-for-fasting-the-healthy-way
• https://www.medicalnewstoday.com/articles/322293#:~:text=Fasting%20for%2016%20hours,for%2016%20hours%20straight%20away.
• https://www.sutterhealth.org/health/weight-management/10-weight-loss-tricks-that-really-work

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