Intermittent Fasting Tips To Safely Lose Weight

Intermittent fasting has been a popular weight loss method as of late. The concept of fasting itself, however, is not new; the practice of temporarily going on without eating or drinking actually stemmed from many major world cultures and religions. Unlike fasting, though, intermittent fasting is done mainly as a way of getting its health benefits, as opposed to being a part of a religious and cultural tradition. 

One benefit of intermittent fasting is that it helps promote autophagy, a process where your cells essentially "take out the trash" by removing malfunctioning cell components. Increased autophagy can lead to a revitalized immune function, increasing your cells' anti-stress protection. Fasting was suggested by some research to lower blood pressure and also increase sensitivity to insulin, lessening hunger between meals.

However, the real reason why people practice intermittent practice is to lose weight. Losing weight is a largely individual journey, even though the results of it and calorie restriction have been shown in one study to be the same.

Like any dietary, fitness and lifestyle method, intermittent fasting has its risks, and is therefore not for everyone. Still, if you are serious about losing weight through intermittent fasting, here are some tips that will help you safely burn off unwanted pounds:

Pick A Suitable Fasting Method

There are many methods of intermittent fasting that works for people with varying dietary and health conditions. A typical intermittent fast has a 12-, 8- or 4-hour daily feeding window, but, depending on the condition/s you have, there are other alternative methods for 

getting the fat-burning, weight-reducing fast you need: 

One Meal Per Day Fasting - It involves eating only once daily.

Alternate Day Fasting - Alternate day fasting is a less-regimented fasting method that lets you switch between days of zero-calorie drinks and full eating; basically, you eat only every other day.

Extended Fasting - It is fasting for 24 or more hours.

5:2 Diet - A 5:2 diet involves eating normally without restrictions for five days and only 500 to 600 calories for two fasting days.

During a fast, it is best to consume either plain sugar-free coffee, tea or water.

Consult With A Doctor

If you want to practice intermittent fasting without experiencing its downsides, it is always best to consult with a doctor before starting a fasting diet because they know how to help you approach it as safely as possible.

That is because fasting is not recommended for people with chronic health issues, particularly for those with gout or diabetes. In addition, medical professionals have advised against fasting for people who either are underweight or have experienced an eating disorder in the past. 

Otherwise, trying a fast is fine if you are in a good health condition and are either seeking an alternate way of shedding weight or simply interested in the benefits of autophagy. 

Stop Fasting If Not Feeling Well 

If you notice yourself feeling dizzy, light-headed or are having difficulty concentrating, then it is best to stop your fast and get some nutrients and calories that your body need, especially if you have been doing it for more than a few hours. Start slow with either a light soup or something easily digestible like crackers before proceeding with a full meal. 

Generally, if you feel bad during a fast to the point where it affects your life, then it is best to consider stopping.

© Miguel Riopa/AFP/Getty Images

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