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Does Intermittent Fasting Work For Weight Loss Without Exercise?

does intermittent fasting work

Does Intermittent Fasting Work For Weight Loss Without Exercise?

Category: Weight Loss & Dieting

Does intermittent fasting work for weight loss? And does it work without exercise? We are going to discuss and explore all this and more in this post.

There has been an increasing trend and popularity in Intermittent fasting in recent years. In 2019, it was the most popular diet according to a survey by the International Food Information Council Foundation. But, with all its popularity is intermittent fasting worth it?

What is intermittent fasting?

Intermittent fasting (IF) involves going for periods of time of eating little to no food, partnered with periods of eating regularly. It’s not a diet per-say in the sense that with intermittent fasting you can eat whatever foods you like, but only at certain times.

Intermittent fasting has been practiced throughout human history as ancient peoples did not have access to food 24/7 as we do now. There were no supermarkets, refrigerators and sometimes food was scarce. Consequently, humans evolved to be able to withstand long periods of time without food.

But today we have plenty of foods and lead less active lives, which has led to an obesity epidemic. If it applied to ancient humans, does intermittent fasting work today? Many believe that it does. Some people believe that because of this human evolution with intermittent fasting that it is more natural than eating several meals a day, every day.

Additionally, many people practice intermittent fasting for religious reasons. Religions such as Islam, Christianity, Judaism and Buddhism all have their own forms of intermittent fasting.

How does intermittent fasting work?

You should plan intermittent fasting to work for you. Choose a goal that you want to work towards, and that will determine how you approach intermittent fasting.

There are a few patterns of intermittent fasting including the following:

  • 16:8 – requires a 16-hour fast daily
  • 5:2 – involves eating 25 percent of your calorie intake two days a week
  • 24 hours – taking two 24 hour fasts a week (but not consecutively)

You do not have to eat a certain amount or a certain type of food during intermittent fasting. However, it is recommended to eat plenty of fiber, protein and vegetables to keep up your energy and keep you feeling full.

Note that you should also drink plenty of water while practicing intermittent fasting.

It may be difficult to transition from several meals a day to an intermittent fasting schedule, however, you must stick with it to see any results. Additionally, typically a trail of one month is enough time to test an intermittent fasting method.

Does intermittent fasting work? It depends on what your goal is and your approach.

 

does intermittent fasting work

What are some benefits you can get from doing intermittent fasting for weight loss?

Intermittent fasting can be used for weight loss, overall health improvement, and even to simplify your lifestyle. According to several studies, intermittent fasting can work for weight loss, reduce the risk of type 2 diabetes, and can even help you live longer.

When considering does intermittent fasting work, it’s helpful to know what happens to the body during intermittent fasting. Your body will adjust your hormones to accommodate intermittent fasting.

For instance, the Human Growth Hormone (HGH) will increase which can support weight loss, insulin levels lower, cellular repair processes improve, and gene expression may change to reduce aging and fight disease.

Additionally, compared to other weight loss diets intermittent fasting does not leave participants craving certain foods. Since you do not have to restrict certain food groups, you do not have to feel like “missing out,” or have food FOMO. Going no-sugar, for instance, may be effective at weight loss for a period of time but studies show that afterwards dieters gain the weight back plus more.

What are the demerits of intermittent fasting for weight loss?

Demerits of intermittent fasting for weight loss include intense hunger which may lead to binge eating, it can be difficult to sustain, and may leave you feeling weak or fatigued.

First of all, if intermittent fasting causes you to restrict eating on fasting days and feast on food other days, it may not have a positive impact or lead to weight loss. You must consume nutritious foods during intermittent fasting for it to be effective for weight loss.

Second, intermittent fasting is difficult to sustain yet it is required to maintain a consistent intermittent schedule for weight loss. Plus, intermittent fasting may leave you feeling sick or tired, especially in the morning. Finally, intermittent fasting may be difficult for your social life if your fasting schedule doesn’t align with your social outings.

Intermittent fasting may not be right for everyone. For those in a current unhealthy state, undernourished individuals, or individuals with underlying medical conditions you should consult with your doctor before trying intermittent fasting.

Does intermittent fasting work for weight loss without exercise?

Studies show that intermittent fasting does work for weight loss, even without exercise. There are a lot of people have taken on the practice of intermittent fasting for weight loss. The main reason intermittent fasting is effective is because it forces you to reduce calorie intake which is proven to aid in weight loss.

Intermittent fasting also affects your hormone levels which can support weight loss. Many people who practice intermittent fasting for weight loss experience a loss of belly fat which can also reduce their risk of disease.

One study showed that intermittent fasting led to a 3 to 8 percent weight loss in participants over 3 to 24 weeks. On top of that, intermittent fasting has been shown to cause less muscle loss than other methods of weight loss.

So, does intermittent fasting work? Yes, it does work for weight loss without exercise if you can stick to it. At the end of the day, the most effective diets are ones you can sustain long-term. If intermittent fasting can work for you in the long run, it may be worth trying out.

 

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