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FAQs

What is the fast feast repeat rule? ›

This is a popular fasting rhythm wherein you divide each day into a fasting period and a feasting period. For example, you might fast for 18 hours and feast for six (notated as 18:6). Stephens explains that TRE works well for weight maintenance.

Intermittent fasting has been shown to help with weight loss and improve some markers of health. But it's not for everyone. If you're thinking of trying a fast, consider the pros and cons.

The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream.

And thank you to #IntermittentFasting for keeping me feeling as young as possible at 54.

The absolute most important rule is “Don't break your fast”.

Beware of foods labeled zero calories, as most will have trace amounts of calories that can break your fast if you eat enough. Drink lots of water, add a fiber source with your meals, or use a supplement to help manage hunger cravings.

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If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.

If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month. This estimation is shockingly high when you consider that all you have to do is not eat for select hours throughout the day.

A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

Can you eat whatever you want on intermittent fasting and still lose weight? ›

It's not a diet, so unless you have individual dietary restrictions, you can eat whatever you want within the eight-hour time frame. But the plan will work best for weight loss if you are already making smart, nutrient-rich choices, said NBC News health and nutrition editor Madelyn Fernstrom, Ph.

Fasting did spur noticeable short-term weight loss, researchers found. A five-day water fast caused people to drop about 4% to 6% of their weight; a seven- to 10-day fast produced 2% to 10% weight loss; and fasting 15 to 20 days yielded 7% to 10% loss of total body weight.

Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results.

This strategy is called alternate-day fasting and involves a fast day where individuals consume 25% of their usual intake (approximately 500 kcal), alternated with a “feast day” where individuals are permitted to consume food ad libitum.

One to three months of intermittent fasting may lead to weight loss, better athletic performance, improved gut, liver, and heart health, and lower inflammation. Long-term intermittent fasting is more indicated for chronic disease prevention and maintaining overall health.

In alternate-day fasting, there are “fast” days when one eats about a quarter of their normal intake — or about 500 calories — alternating with “feast” days with no limits on feeding. The 5/2 diet is a variation on the alternate-day approach, with the numbers referring to days rather than hours.

For those who choose a more lenient approach, certain low-calorie or zero-calorie drinks, such as black coffee or herbal tea, may be allowed. In some instances, 7-day fasting could even involve reduced food intake. However, a strict 7-day water fast permits only the consumption of water and supplements.

Don't break fasts with a feast

Additionally, if you want to lose weight, feasting may harm your long-term goals by slowing down or halting your weight loss. Because your overall calorie quota impacts your weight, consuming excessive calories after a fast will reduce your calorie deficit ( 13 ).

Yes, you can lose weight by fasting for 5 days and eating 2-3 meals on the other days. Regularly cycling between periods of eating and fasting is a form of intermittent fasting that promotes longevity and overall health.