Fasting for Weight Loss

What Is Fasting?

Fasting is not eating food and sometimes drinks for a specific period of time.

While it’s used to be more associated with spiritual or cultural practices, fasting has become a way of eating that many people now stick to, particularly those seeking to lose weight.

So How does Fasting Support Weight Loss

Fasting can lead to weight loss through several ways:

• Firstly through Calorie Restriction: By limiting your eating windows or days, you will naturally reduce your calorie intake with the goal to be in a calorie deficit at the end of the week.

• Hormonal Changes: Fasting lowers insulin levels, which can promote fat burning. It also increases hormones that boosts metabolism. Once your stored carbs are depleted during a fast, your body turns to fat for energy.

• Improved Insulin Sensitivity: Better insulin function helps your body manage blood sugar more efficiently, which can help prevent fat storage.

Different fasting methods

The 5.2 method

With this way of fasting you will eat normally for five days a week and then restrict calories to around 500 - 600 on any two non consecutive days.

This has proved a very popular way of fasting as many people find it manageable to restrict themselves for just two days a week and often find they actually eat less on the other five days.

The 16.8 method

You will fast for 16 hours and only eat in an 8 hour window. Your 8 hour window will start when you first eat. A big benefit is that the window doesn’t need to be the same each day so you can adjust depending on what your daily routine is.

This option works well for people that don’t normally eat breakfast as it means they can start there 8 hours later so do not feel so restricted later in the day.

There are many Types of Fasting including long periods of fasting from 24 hours - 72 hours but for most people this is unrealistic and unsustainable so we are going to look at two popular options that can be attempted by most people and can be sustained.

Other methods

Alternate-Day Fasting

You fast every other day. On fasting days, you may consume very few calories (about 25% of your usual intake), or nothing at all. This method can be effective, but it may be more challenging to sustain.

Eat-Stop-Eat

This involves fasting for 24 hours once or twice a week. For example, you might eat dinner at 7 PM and not eat again until 7 PM the next day.

Extended Fasting (Over 24 Hours)

Fasting for 48–72 hours or more. While this can lead to rapid weight loss, it should only be done under medical supervision, especially if you have underlying health conditions.

Is Fasting Right for You?

Fasting can be an effective weight loss tool for many people, especially when paired with a healthy diet. However, it's not for everyone. You might benefit from fasting if:

• You struggle with late-night snacking or frequent eating.

• You're looking for a simple structure to reduce calorie intake.

• You want to improve blood sugar control or insulin sensitivity.

Fasting might not be suitable if you:

• Have a history of eating disorders.

• Are pregnant or breastfeeding.

• Take medications that require food.

• Have certain medical conditions (e.g., diabetes, low blood pressure).

Tips for Successful Fasting

• Stay Hydrated: Water, black coffee, and herbal tea are usually allowed and help curb hunger.

• Break Your Fast Wisely: Choose whole foods—lean proteins, healthy fats, and fibre-rich vegetables.

• Ease Into It: Start with shorter fasting periods (like 12–14 hours) and gradually increase.

• Be Consistent: Like any habit, consistency is key for seeing long-term results.

Final Thoughts

Fasting isn't a magic bullet, but it can be a powerful and flexible tool for weight loss when done correctly. Whether you're interested in trying a simple intermittent fasting schedule or exploring more structured approaches, fasting can help you gain better control over your eating habits and support your health goals. As always, the best diet is one that works for your body and your lifestyle.