The 3 Week Diet

Intermittent fasting diet benefits

It seems like at present everyone is talking about intermittent fasting, whether it is the Fasting Diet or 5:2 Diet this is the go to method of losing weight.

But what do these types of diet involve? Are they effective and more importantly are they safe?

What is intermittent fasting?

Fasting-DietIntermittent fasting is simply when you will eat normally for most of the week but for 2 or 3 days you will significantly reduce your calorie intake.

These forms of diets are not new as fasts have been used for religious purposes for centuries for example during Ramadan.

Only in the past year or so however has the popularity seen a huge rise following the broadcast of the BBC Horizon documentary entitled Eat, Fast and Live Longer, which was originally broadcast back in August 2012.

Women who take part in the 5:2 Diet must only consume 500 calories on the fast days, with men allowed 600 calories.

Comparing the usual recommended calorie intake of 2000 and 2500 respectively shows just how little food you will be allowed to eat on these days.

By severely reducing your calorie intake you will be creating a calorie deficit for the week, which in turn should help to reduce your overall weight.

There are other benefits of intermittent fasting including:

Benefit #1 – Reduced hunger while dieting

Although the common belief is that intermittent fasting will cause hunger urges, in reality your appetite will be reduced.

When you first start a diet that involves fasting you may feel cravings to begin but they will soon pass.

This reduced appetite is simply because your body and its hunger hormone ghrelin will simply adjust to your new eating patterns.

Benefit #2 – Improved mental focus

Intermittent fasting will cause an increase in the production of the stimulant catecholamine that can improve your mental focus.

Benefit #3 – Stabilised energy levels

When you eat fewer meals your blood sugar levels will not see any significant spikes, therefore your energy levels should remain relatively constant with few mood changes.

Benefit #4 – Fat burning

Normally your body will be burning glycogen, which is found in the food you eat. However when your food intake has been lowered your body will be forced to burn off the stored body fat reserves instead.

What is the major issue with intermittent fasting?

Using intermittent fasting is an effective way to lose weight yet only if you use a little moderation the rest of the week too.

If you are unable to control what you are eating and choose to eat a lot of junk food then any benefits you see on the fast days will be lost.

To lose weight you need to be eating a diet full of fresh fruit and vegetables. Protein is also recommended as this can help to keep your energy levels high, while your cravings low.

Good sources of protein include chicken and turkey.

In conclusion

At present evidence is still sparse, especially when compared with other calorie controlled diets.

There does seem to be growing support around the globe with thousands calming on Facebook and Twitter how intermittent fasting has helped them to achieve their weight loss goals.

One study that has been performed has shown some promising results (Kroeger et al. Nutrition & Metabolism 2012). With 30 obese women given a combination of low calorie liquid meals for 6 days followed by a fast.

After the 8 week study concluded the women lost an average of 8.8lbs and 6cm from their waists.

Before you rush to start this diet however a word of caution that some users have reported issues such as insomnia, bad breath (a common side effect of low carbohydrate diets), irritability, anxiety and dehydration.

It is always best to speak to your doctor if you are in any doubt before starting any new diet.

You may be best waiting for further studies to not only check the effectiveness of Fasting Diet but also its long term effects.

The best method of losing weight and keeping it off is still a healthy diet with regular exercise.

Fad diets may help to lose weight but if you cannot make lifestyle changes then the weight will surely return once you stop the diet and go back to your old eating habits.

You can visit a dedicated diet blog like for more information.

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Category: Dieting

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  1. BioGeniste says:

    great artickle

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