Fasting is a commonly used weight loss method that in recent years has seen a resurgence in popularity. In simple terms, fasting is essentially skipping a meal or series of meals and then returning to your normal eating plan afterwards.
There are a wide range of different types of fasting that will result in fat loss, a key element to a successful fast that must not be overlooked is after your period of fasting is over, you do not binge eat and in turn undo the benefits of going without food. Without a doubt this will take some discipline which is why fasting is not for everyone.
One of the most common forms of fasting is for weight loss is daylight fasting. It is probably the most accessible and easy to implement into your routine. As the name suggests, you go without food during the daylight hours and only eat at night. Daylight fasting is an ideal way to try out fasting, however it is not for everyone, some people do report that they suffer daytime fatigue as a result. As with all forms of fasting, drinking water is permitted during day and some less severe fasts will permit other drinks, such as green tea, plain coffee, and maybe even BCAA drink to help you preserve muscle mass during the day.
Another popular form of fasting that is very simple to implement is the day on/day off fast. This involves eating normally on one day and then not eating the next, this method is extremely effective and you will notice significant results from your “day off” days.. just be sure not to overdo it on your “day on” days. This type of fasting for weight loss requires LOTS of self-control.
A lot of fasts restrict food for a very specific amount of time, say for example 18 hours a day, and then allow relatively unrestricted eating for the remaining 6 hours, often beginning with a pre-exercise meal. A key advantage to this approach is that you get to consume the majority of your calories before and after exercising, this in turn helps to fuel your workouts and assist with recovery post workout.
No matter what type of fast you implement, you must understand what may happen to your body during this period. Side effects will often include, severe hunger (that ones fairly obvious), lethargy, headaches, poor concentration, and low energy for exercise, however some people may experience no side effects whatsoever.
The best way to start a fast is to do it on a weekend, this way if it doesn't agree with you, you won’t be stuck at work feeling terrible, and you have the option to easily break the fast by retreating to the fridge! We recommend starting with a daylight fast on a Saturday or Sunday. If your weekend experiment goes well and you think you can handle it, try a two day fast the following weekend, once again if that is successful try extending the fast, from there if you can manage five to seven days of daylight fasts, you might try progressing to a full 24 hours without food.
By skipping out of food for a full 24 hour period, you will probably save yourself in the region of 2000 - 4000 calories depending on how much you normally eat, and in turn shoud equate to around half a kilo of fat loss.