Intermittent fasting (IF) is one of the most popular and efficient ways to lose weight while improving general well-being. Unlike calorie-restricted diets, IF is based on the timing of meals, not the food itself. If IF is the sort of diet that works for you or you want to lose weight using IF, here's a five-step guide that is easy to follow and will help you get the best results.
Step 1: Select Your Intermittent Fasting Program
In an exclusive interaction with the editorial team of Onlymyhealth, Pooja Singh, Dietician at Sharda Care, Health City - Noida, explained that the initial step to successful weight loss with IF is choosing a fasting plan that is compatible with your lifestyle. There are a few IF approaches to choose from, including:
16/8 Method: Fast for 16 hours and eat during an 8-hour window.
5:2 Diet: Eat normally for five days and restrict calorie intake to 500–600 on two non-consecutive days.
Eat-Stop-Eat: Incorporate one or two 24-hour fasts weekly.
Alternate-Day Fasting: Fast on alternate days and eat normally on non-fasting days.
Select the method that works best with your schedule and eating habits to ensure consistency.
Step 2: Prioritise Nutrient-Dense Foods
According to Singh, when you break your fast, be sure to feed your body whole, nutrient-dense foods. Prioritise:
- Lean proteins (chicken, fish, tofu, eggs) for muscle upkeep.
- Healthy fats (avocados, nuts, olive oil) for sustained energy.
- Fibre-based carbohydrates (vegetables, fruits, whole grains) to feel satiated for longer.
Additionally, hydration is very important. Drink a lot of water, herbal teas, and electrolytes to become hydrated and suppress hunger. And, steer clear of processed food and added sugars to reap the maximum benefits of fasting.
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Step 3: Be Consistent and Listen to Your Body
Consistency is of utmost importance when it comes to practising intermittent fasting. Adhere to your decided fasting schedule and listen to your body's cues. If you feel extremely fatigued, dizzy, or irritable, think about tweaking your fasting period or adding healthier meals.
Moreover, do not overeat when you are within your eating window, as it can negate the effects of fasting and result in weight gain.
Step 4: Add Exercise for Enhanced Outcomes
Coupling IF with exercise reinforces fat loss and enhances well-being. For best results, incorporate a mix of:
- Strength training (weight lifting, bodyweight exercises) to maintain muscle mass.
- Cardio exercises (walking, cycling, running) to increase fat burning.
- Low-intensity activity (yoga, stretching) to enhance flexibility and minimise stress.
- Time your workouts within or following your eating window for optimal function and recuperation.
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Step 5: Monitor Progress and Make Adjustments
Monitor your weight loss journey by tracking your progress. Use tools such as:
- A journal or mobile app to log fasting hours and meals.
- Body measurements or progress photos to notice changes.
- A scale, but focus on overall body composition rather than just numbers.
If your progress stalls, evaluate your meal choices, fasting schedule, or exercise routine, and make necessary adjustments to keep moving forward.
Bottomline
Intermittent fasting is a great weight-loss tool, but it requires patience, persistence, and a healthy attitude toward food. By selecting the correct fasting regimen, consuming nutrient-rich foods, remaining active, and monitoring your progress, you can achieve long-term outcomes and better health. Experts suggest that you begin with these five steps and learn how IF can revolutionise your body and life!