Intermittent fasting (IF) has gained popularity as a method for weight loss and improving overall health. This article will explore the science behind intermittent fasting, different methods of fasting, beneficial foods to eat, foods to avoid, and potential side effects. By the end, you will have a comprehensive understanding of how intermittent fasting can be effectively integrated into your lifestyle.
What is Intermittent Fasting?
Intermittent fasting is a dietary approach that cycles between periods of eating and fasting. It is not focused on what foods to eat, but rather when to eat them. The primary goal of intermittent fasting is to facilitate weight loss by encouraging the body to utilize stored energy.
There are two primary methods of intermittent fasting: the 5:2 method and time-restricted eating, commonly known as the 16:8 method. In the 5:2 method, you eat normally for five days a week while limiting calorie intake to 500-600 calories on the other two days. The 16:8 method involves fasting for 16 hours each day and eating during an 8-hour window, which many people find easier to incorporate into their daily routine.
The Science Behind Intermittent Fasting
To fully understand how intermittent fasting works, it is essential to grasp the underlying science. When we consume food, our bodies produce insulin, a hormone that helps convert carbohydrates into glucose. This glucose is either used for immediate energy or stored in the liver and muscles as glycogen.
However, there is a limit to how much glycogen can be stored. Once the glycogen stores are full, any excess glucose is converted into fat. During fasting, insulin levels decrease, prompting the body to start burning stored energy. Initially, the body uses glycogen from the liver, and once that is depleted, it begins to break down fat for energy. This process can lead to weight loss as the body taps into its fat reserves.
Methods of Intermittent Fasting
As mentioned earlier, the two most popular methods of intermittent fasting are the 5:2 diet and the 16:8 method. Each method has its unique approach, allowing individuals to choose what fits best into their lifestyle.
5:2 Diet
The 5:2 diet involves consuming a regular diet for five days of the week while restricting calorie intake to 500-600 calories on the remaining two days. This method is flexible and allows individuals to choose which days to fast based on their schedules.
16:8 Method
The 16:8 method is time-restricted eating, where individuals fast for 16 hours and eat within an 8-hour window. For many, this means skipping breakfast and only eating during the afternoon and evening. This approach is popular due to its simplicity and ease of integration into daily life.
5 Foods to Consider Eating
To maximize the benefits of intermittent fasting, it’s crucial to focus on nutrient-dense foods during eating periods. Here are five food groups to consider incorporating into your diet:
- Whole Grains: Foods like oats, whole grain bread, whole grain pasta, and brown rice provide slow-releasing glucose, essential for sustained energy and fiber.
- Lean Meats and Fish: Skinless chicken, low-fat turkey, and fish (both white and oily) are rich in protein, vital for muscle growth and repair.
- Dairy Products: Low-fat dairy options like skimmed milk and low-fat Greek yogurt are excellent sources of calcium, essential for bone health.
- Fruits and Vegetables: These foods are packed with vitamins, minerals, and fiber, making them vital for overall health.
- Lentils, Beans, and Pulses: These are low in fat and provide a rich source of protein, fiber, and essential nutrients.
5 Foods to Try to Avoid
While intermittent fasting focuses on when to eat, the quality of food consumed during eating periods is equally important. Here are five food categories to avoid:
- Refined Carbohydrates: Foods like white bread, white rice, and many processed cereals can cause rapid spikes in blood glucose levels.
- Sugars: Avoid simple sugars, including table sugar and foods with added sugars, such as sugary drinks, sweets, and ice creams.
- Animal Fats: High saturated fat foods, such as lard and dripping, should be minimized in a low-fat diet.
- Red and Processed Meats: These can be high in saturated fats. Opt for leaner meats and cut visible fats when possible.
- Processed Foods: Items like cakes, pastries, and convenience foods are often high in calories and low in nutritional value.
Possible Side Effects of Intermittent Fasting
While intermittent fasting can be beneficial, it is not without potential side effects. Some individuals may experience headaches, fatigue, or constipation, particularly during the initial adjustment period. Staying hydrated and consuming plenty of fruits and vegetables can help mitigate these side effects.
It is crucial to approach intermittent fasting with caution, especially for those with pre-existing medical conditions. Before starting any new diet, it’s advisable to consult with a healthcare provider or a registered dietitian to ensure it aligns with personal health needs.
Conclusion
Intermittent fasting can be a powerful tool for weight loss and improving overall health when done correctly. By understanding the science behind it, choosing the right foods to eat, and avoiding those that may hinder progress, individuals can effectively utilize this method to achieve their health goals.
Always remember that individual results may vary, and it is vital to listen to your body and adjust accordingly. If you have any concerns or questions about intermittent fasting, consult with a healthcare professional for personalized advice.
For more information, consider exploring additional resources and studies on intermittent fasting. With the right knowledge and approach, you can make informed decisions about your dietary habits and overall health.
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Disclaimer:
The video is intended as an educational resource only. The information within this video or on this channel isn’t designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.
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This is day one doing it
Iam from kerala
Now iam 87 kg
Starting my IF journey today
Did it over summer break lost 98lbs only ate dinner
My current weight is 75kg wish me a luck im starting
Sir plz reply does intermittent fasting harm for body or heart or other parts plz answered….?
My dream weight is 55kg and I want no face fat and a bit smaller face
I’m 48 kg, I want to be 45 kg at least…..I’m 25
Ie Y in islam fasting is important it is self dedication to control all. ❤ ❤️❤️❤️❤️
Mashallah
I’m starting today 7th August 2024
I’m 184cm, 99kg
Goal weight is 75kg
For how many months we will continue this intermittent fasting plan?
Is it OK if I take my multivitamins during this wt loss plan
I could’t did that 16 hours don’t eat and 8 hours eaten in day
Mera recipe simple and easy h
its so hard to cut out sugar
I am going to start today encourage me please ❤️
Best wishes
@DoctorODonovan I’m a young teen and I feel very insecure of the way I look, so I’ll be starting my journey Monday. I surely hope I see some results because I’m trying to break from this fixed mindset I have about my current weight
Thanks for this valuable information.
My pleasure
Thank you for the explanation.
You are welcome!
Disagree.. I eat carnivore and high fat.. loosing weight!
I am a 26 yrs old woman struggling with PCOS I am getting fat without even eating a lot of sugary and salty foods. From 123 lbs I sky rocketed to 143 lbs and now I am starting to lose my confidence 🥺 I stumbled upon this video getting some inspiration on how to gain back my original weight. Please pray for me that I could somehow shed those unwanted lbs and that I can gain my confidence back. Especially when people around me kept on saying I got fat and that really kills my confidence
Yo, I’m a random teen who’s bored enough to do this… I’ll send updates when I notice a difference
how is it?
@@a2stick952 it’s okay I guess? tbh I’m not too sure since it’s only been 12 days but I feel slightly less like shit 👍
@@DeadbeatGryphon thanks!
During IM I feel bloated😮…What should I do.
Thank you very much for sharing this information. It was so easy to understand and very helpful, informative.
Glad it was helpful!
Please suggest me ham sleeping hours ko intermeating fasting ma include kar sakta ha.
Their is saint from India he drinks only holy Narmada river water and runs daily without any problem and spreading the msg to live with nature and he is in top health his name is dada guru. And in today’s world we all lost our health peace and good karma we all are losers as human
Yall should note that dairy is not good in general and there are other better sources of calcium and minerals for bone health even outside of taking supplements. And they as well as red meats can cause inflammation in the joints. stick to the poultry and fish. And literally just count calories. Be in a caloric deficit while still getting the right amount of calories in that day
2:33 🅲🅷🅴🅲🅺 🅼🆈 🅱🅸🅾
Don’t Watch dr zarna weight loss video or don’t search dr zarna
Meat and dairy are the worst possible foods for you and the world
U can consume meat, he is spot on
I lost 50 pounds in 2 months.
Put on a lot of weight since the start of the pandemic. It’s been a 4 year battle of failures but I finally been able to lose the weight. It was not easy , but it’s very doable if you have determination and belief in yourself!!!
What is your thoughts on the carnivore diet?
What is your thoughts on the carnivore diet?
Hello trying 5-2 rule for 30 days to lose all the fat(belly,arm,thighs) i dont mind to lose kgs as i mind look fit starting from tmr and uplouding the results day by day and how i felt 🙌i am 13 btw😶
Slimolina Tea has been a fantastic aid in my weight loss journey. I feel more balanced and healthy.
Please exaplain 5/2
Started from 24 june 2024. Starting weight 76kgs let’s give myself last chance
Results??
@@rupalipathak662 lost 6.5 kgs
@@rupalipathak662 with intermittent fasting and omad also I walk 5-10k steps a day, household chores
Any results
Thank you, your video is packed with very helpful information and the way you presented it is easy going and delightful 😊
So nice of you
I will be taking a challenge for 30 days, fat to fit .
1) I will be following all the rules instructed by Donovan sir.
2) my age is 15 , height is 63 inches , current weight is 64KGS.
3)I will be uploading all my daily routine for following 30 days
Wishing all the best for myself😊
DAY 1 progress completed 🎉
Morning 5 km cycling
Evening 10 km cycling
Only tow meals
4-5 liters if water .
DAY 2 progress completed 🎉
Morning 5 km cycling
Evening 10 km cycling
Only tow meals
4-5 liters of water .
@@radhashaker960 how is it going? I weight 60k but I am a girl
I did a nine day fast then ate some hard boiled eggs and since then is 1 small keto friendly snacks basically every 48+ hours.little sargento packs I’m desperate I have to train myself to torture myself I know it’s not God but I am determined
I’m in my early twenties and have already lost weight by following this. Altho i couldn’t been consistent due to some reasons including health but glad I found this video with proper instructions that can help me to restart that journey. ❤
I have migraine.. whenever i try fasting or eating less…my head start hurting..what should i do?
I was once given a tip on fasting: if you do any form of exercise the LAST few hours of your fast… your body burning stored fat goes into “Turbo mode”. 😉
What about adding in workouts with the 16:8 intermittent fasting program
I m 18 years old, currently 105.6kgs starting my intermittent fasting journey from today hopefully will soon reach to my desired weight. I usually don’t comment on videos but droping one on this so that its motivates and remind me to focus on my goal. Thank you 😊
I m surely going to share weekly updates about my weight and experience too so that it can motivates me as well as you guys
Update?
@@aaaurrorraaaathey usually never come back.
It’s been a month now, how many lbs u’ve lost, any update?
The books behind him are
1…..Fevers,feuds and diamonds.
2….Atomic habits.
3….. epidemic illusions.
4……The art of rest.😅
Enjoy reading
I’m 57 kgs height 5”3 age 19 I want to loose 7 kgs because its affecting my health
Thank you sir ❤❤❤
Best advice on this matter! I’m pretty tired of videos on intermittent fasting that push keto dieting and extreme dieting. I do 18:6 and calorie counting and I have lost so far 12 kg. I still need to loose 3 more kilograms to reach a healthy weight.
In 10 days time I lost 4 pounds. I am 60 years old.Iam 190 hope to reduce to140 in 6 months time.Hoping to reach my goal.
Mujhe sahi se smjh nhi Aa rha
I still don’t understand 😢
Its been almost 3 months now. I dont eat sugar, no processed meet, no GMO. I eat only between 12pm and 5pm every single day since I started. I eat healthy. Added exersize. No weight loss that I can reasonably witness on my clothes (I don’t have a scale). Hungry almost every day, especially between 9am and 12pm. In the past I was one of those people that ate breakfast every day and regular meals, so this was a big adjustment for me. Any suggestions?
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Are eggs good to eat? Or bad?
im gonna try this because my family fat shames me
im 38 so my goal is
20
thank
Can we drink water during the fasting?
Can we drink water during the fasting?
Yes
heavy on the health risks… i did the intermittent fasting i dropped down to 121lbs then i got the flu (or some sickness like it, food poisoning or something) i had constant diarrhea, headaches, muscle cramps, nausea… the loss of electrolytes and not enough nutrients almost did the worst to me… i almost had to be hospitalized i couldnt walk outside cuz the heat or pick up my son from school… this method works but its not sustainable at a certain point our hearts need constant sustenance
im down to 121lbs! my bmi says im a healthy normal weight now… thank you God!!!
how long did that take you?
@@susiepummill9391 i went from 144lbs to 121lbs my weight loss journey took 9 months bcuz i did it the slow way, no working out… i just gradually changed my eating habits and made healthier choices, eliminated bad habits… i still ate bad foods from time to time like a batch of cookies every 3 months and a bar of chocolate once a week… and i indulged in my favorite unhealthy meals on saturdays like tacos or my fav restaurants… im surprised how flat my stomach is and how i dont have diabetes idk…
@@susiepummill9391 the fastest way to lose weight is intermittent fast (only eat from 1pm-6pm) balanced meals and healthy snacks, water etc… cut out all the bad … fat just falls right off our body, if someone does this theyll see results fast within a week and will lose 2-3lbs every week after that…
@@CreoleSongbird I weight 132 I want to get down to 120 how long did it take since you were not as overweight?
@a2stick952 a couple months… I’m 119lbs now… i just switched to eating mostly veggies, no working out… you’ll be at your goal weight but not your dream body… if you want your dream body, you have to work out…
Sorry for asking guys but is there a problem if i do 16/8 at 15yo?Now i am 1.74 tall and my weight is 75kg
If your overweight, no. If you’re normal weight, yes. Find an alternative particularly one that involves an activity that’ll keep you healthy and fit.
Welcome to a more contented and well-being version of yourself! I went from weighing 110 kg to a trim and amazing 75 kg thanks to this amazing weight reduction product. With target=”_blank,” To change your life and realize your weight reduction potential, click here!
Please can any one help me how many days can make intermiten fasting
Thx man
No problem
I recently tried Alpino Rolled Oats and Peanut Butter, and it changed my
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the perfect solution for anyone wanting to lose weight without giving up taste @alpinohealthfoodes
Hi what can I drink during fating period
Do you like to weight loss with natural supplements
I struggled with weight gain until I found the best: Alpino Rolled Oats and peanut butter! High protein helps me build muscle, while fiber helps me maintain weight. Delicious, with no added sugar. Perfect for tasty weight loss!
@AlpinoHealthFoods
All women need to buy the book Fast Like A Girl by Dr. Mindy Pelz. This book has changed my life! Intermittent fasting is the only way to lose weight successfully! 😅 Dr. O ‘Donovan is 100 percent correct! 👍
Pure gold. Thank you very much
Very welcome
I am looking to loss 68 pounds. 5/24/2024 ❤
I can’t get past 14 hours
Starting the jouney rn,
Day 1; started at 12 am
Will break my fast at 6pm.
Current weight 53.2 kg
I’m a 11 year old that is 151 pounds, so I’m trying to loose weight hopefully this will work!
Alpino’s chocolate oats and peanut butter are the best. The fiber keeps my digestion happy, and they keep me full with good protein intake. Plus, they’re ridiculously delicious without added sugar. Perfect for anyone craving tasty weight loss! @alpinohealthfoods
Alpino’s chocolate oats and peanut butter are the best. The fiber keeps my digestion happy, and they keep me full with good protein intake. Plus, they’re ridiculously delicious without added sugar. Perfect for anyone craving tasty weight loss! @alpinohealthfoods
It’s May 17th, 2024 and I’m currently 209 pounds, was about 218 a week and a half ago. Been going to the gym and working out slowly to get back into a routine. I want to combine it with fasting to see if I can get to 175 by at least August this year. Seems like I’m pretty much on the right path so hopefully this works!
Does anyone mind posting the time frames in which they do eat? Is it best to have your 8 hours like 2p-10p or like 9am – 5pm..I’m curious
I find it interesting that when you got to the shoulds and should nots of foods its basically a restrictive diet. Added with restricting the time you eat healthy things. Just sounds like a more stressful version of a calorie controlled diet 😂. I wonder what the weight loss statistics are for those less strict on what they eat but still sticking to fasting timetables.
I find the fasting easier than expected. Wish I could exercise but I need knee replacement surgery due to arthritis, hoping wt. loss will help with pain. Most difficult, I love my carbs. It’s not that I’m hungry I’m just addicted so I get these cravings. But with fasting alone (14/10 to 21/3) I’m down 12 lbs. in about 14 days.
Started today will be uploading the progress …..
Plzzz koi hindi m explain krdo 🙏🏻🙏🏻
Are bukha rhna hai 16 hr or 8 hr me khana hai .. jayda nhi khana or sabji jayda roti Kam.. fruits kha sakte ho or pani or milk pe sakte ho or ye sab Jyda pine hai jis se pani ki kami na ho
Why is everyone doing fasting? I need to lose weight
It seems to be the fastest way to lose weight within your own routine. I’m still learning about it and I’m seriously considering it too
@@iziengbeokungbowa1184 I started but I can’t get past my coffee time at 6am 🕕
Mujhe English nahi aati
My weight 80 kg 😢 mujhe slim hona he pet my tummy big
Ap koi dosri video dekho Jo Samaj aa jay
Starting my journey tomorrow.. will update
Vast majority of doctors and dieticiens know nothing.
Do I need to fast for a certain amount of days to see a difference? What if I time restrict 5 out of 7 days, or does it need to be 7 days straight?
Starting today 🎉 will keep updating.
All the best
Thank you
You’re welcome
Hii sir ,
I’m 13 I want to lose weight and have flat stomach and be slim….
My time table is 8:00 am I wake up…
8:30-9:30 I dance in a room without the fan on …
12:00 pm I have lunch
Then , straight
7:00 pm I have my dinner …
Then repeat….
Will it help me ??
Lunch :- lentils rice
Dinner :- kedgerr
Will it work??
Please tell me sir …
I’m female…
Toddy is day three of my IF journey. My eating window is 1pm to 9pm (two meals a day). I also plan to go to gym 4-5x a week.
It’s day 16 for me and I’ve lost 13lbs! Also by eating 800 calories (2 meals a day). Please like this so I can update in another two weeks. I can’t believe how well this is working already?
Each meal you eat is 400 calories? What do you eat in a day?
Can you explain how are you doin it?
I weigh 126 kgs. I started ketosis diet I will start my fasting from 4pm everyday to 2pm the next day with just water. Between 2pm and 4pm I would eat just veges,chicken and 1 apple then start fasting again from 4pm to 2pm the next day.
I have lost 6kgs in just 1 week.
That’s not heathy
@@Bloom0915 That’s great. I hope you’re also eating healthy fats like avocado and/or olives.
Hello i m Manob from North East Assam, india… My height 161 cm and weight 70kg… How to reduct weight???? My target is 60kg…
I’m currently trying to lose weight for the military.. I’m glad to hear I’m doing most of what you’ve recommended. I think I’m close to the 16/8 method…ish.. it’s likely not as exact as that though
I will come to comment back on this video when i lose 20 kgs
Can i lose my weight without workouts ??i mean only intermittent could work ?
Anybody decribe in hindi
My body weight was 72 kg. As per my Dietician Diet plan I reduced 7 kgs in 45 days. But now its not getting down. Should I start intermittent fasting ? What are the timing of fasting 🤔
I easily gain weight. I lost and gain Immediately. I gained 28 kg during the pandemic. Went from 60 to 88. I started to lose weight. I went from 88 to 76 in 6 months and I gained to 79 kg. Wann start this and will see if something will change
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Greetings! Your product stands out, and I’m eager to introduce it to my 130k followers and 90k users. Can you share the affiliate link and any promo materials? Excited to collaborate!