When trying to shape up, many slimmers will trying to cut foods from their diet. A fitness expert explained an intermittent fasting plan can help slimmers shape up without drastically changing what they eat.
Alternate day fasting
Daniel commented: “This involves a 24 hour fasting period alternated with a 24 hour feeding period.”
Whole day fasting
“This involves one or two 24 hour fasting periods during the course of a week,” he added.
Time restricted feeding
Daniel explained: “This involves a fasting and a feeding window included within each 24 hour period e.g. 16 hours fasting, eight hours feeding.”
No matter what version of the plan is followed, restricting the times of day slimmers eat can help burn fat, the fitness expert said.
By only eating at certain times of the day, slimmers will naturally reduce how many calories they consume.
Daniel explained: “A key reason why IF has been shown to be an effective nutritional strategy for fat loss and body composition improvement is because the fasting periods of any IF protocol help to ensure that an energy deficit is being enforced.
“Without an energy deficit fat loss will not occur. An individual following an IF diet will not completely compensate during feeding periods for the calories not eaten during fasting periods.
“Hence weight loss and fat loss occurs as the individual is consuming a calorie intake below that required to meet their daily energy expenditure – referred to as maintenance calorie requirement.”
As well as reducing how many calories are eaten, many on the plan will naturally make healthier choices.
One study found those who used a time restricted eating schedule lost more weight than those who did not.
Daniel said: “A study by Moro et al.(2016) reported a significantly greater loss of fat mass in a TRF group compared to a normal diet control group -1.6kg vs 0.3kg – after eight weeks, where participants exercised three times per week.”
Although the plan can help with weight loss, the expert gave a warning for those hoping to try it out.
He added: “Following any IF protocol should be approached with caution.
“Careful planning and consideration should take place for IF, especially for those who require their nutritional strategy to facilitate optimal athletic performance.”
Slimmers must be careful when cutting back on calories so they are still eating what they need.
However, eating in a certain time window can help give good results to those hoping to lose weight.
Combining healthy eating with regular exercise can also speed up weight loss results.