How to Use an Intermittent Fasting Dietary Approach for Weight Loss

There are different ways to lose weight.

Some people may pay attention to the volume of foods consumed, while others may zero in on a particular dietary approach. One weight loss method that has gained a lot of media attention lately is the intermittent fasting (IF) dietary approach. 

Want to know more? Keep reading to learn how to use an IF dietary approach for weight loss. 

Back to the Basics: What’s the Verdict on Intermittent Fasting?

Intermittent fasting (IF) is not a novel way to refrain from eating. Rather, it’s a heavily researched scientific approach that can be effective for promoting weight loss. A recent 2022 study found that people who adhered to an IF dietary approach of either alternate-day fasting (ADF) or 16/8 time-restricted fasting (16/8 TRF) saw more significant reductions in body weight, body mass index, and waist circumference compared to the control group.

Some enjoy following an IF dietary approach because it does not outline a specific diet to use. It gives you the autonomy to eat the foods you like– so whether you’re a flexitarian, meat-and-potatoes kind of person, or fall somewhere in-between, no food is off-limits. 

3 Tips When Using IF for Weight Loss

First: Check In With Your Doctor

If you have a pre-existing medical condition or are taking specific medications, talking to your doctor about intermittent fasting and your desire to lose weight is a safe recourse since changing your eating habits may impact a medical condition. Additionally, depending on your fasting window, an intermittent fasting dietary approach may alter drug metabolism.

Once your doctor knows all of this information, they may want to change medication dosing and/or timing to take care of your general health.

Second: Keep a Record of the Foods You Eat

An IF dietary approach has the potential to result in weight gain, especially if you’re not keeping track of your caloric intake. Weight loss requires a calorie deficit, and during your feasting window, there’s always the potential of overeating, which could result in a calorie surplus.

Keeping a record of the foods you eat may be a helpful way to stay on top of your weight loss goals. Unlike most other apps, the Lose It! premium allows you to track your calories and personalize an IF schedule. As an added bonus, enabling push notifications helps remind you when it’s time to fast and when your fast has ended—unless you like to constantly watch the clock! 

Third: Don’t Drink Your Calories

There’s a possibility that some people may mistake thirst for hunger and opt for calorie-dense liquids instead of water. An older study proposed that energy-yielding beverages (ie: soda, energy drinks, and other sugar-rich beverages) accentuate a calorie surplus. Instead, reach for low-calorie hydration options that may help you shed pounds, like water and tea. 

A small 2015 study concluded drinking approximately seventeen ounces of water prior to eating was an effective weight loss strategy. Now, I get it—the taste of water can be a bit boring. If you’re looking for something just as hydrating that you can drink during both your fasting and feasting windows, click here. 

What You Can Do Now:

If choosing to implement an intermittent fasting (IF) dietary approach for weight loss, be sure to remember these three tips:

• Safety first. Check in with your healthcare provider before changing your dietary approach.
• IF is not about starving yourself; proper nourishment and hydration are some of the keys to weight loss.
• Track your meals and snacks. Think of the Lose It! app as your personal weight loss assistant. Logging your meals and enabling push notifications can help keep you on track.

Remember, we’re rooting for you!

 

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.