Intermittent fasting has various approaches and thousands of followers (including me). Some would fast for 24 hours others would eat one meal a day. But you can also do shorter fasts, like 16 hours. The 16:8 approach is the most popular these days. However, is this the best fasting window to lose your belly fat?
Which Type of Intermittent Fasting Burns the Most Fats?
To answer this question, let us first define what each type of approach is and how it works.
16:8 Method
As mentioned, this is the most popular because it is the most tolerable and easy to follow. With this method, you fast for 16 hours and eat in an 8-hour window.
In addition to that, it is also effective as it encourages the body to switch from glucose to fat for energy. And when you break your fast, you are not too hungry you can eat the entire box of pizza in one sitting.
5:2 Approach
This is a more advanced approach. In here, you eat normally for five days. And on two non-consecutive days, your calories are restricted to 500. This can be effective for overall weight loss. However, it may not always target belly fat as directly as the first method.
Alternate Day Fasting
It involves fasting every other day. On fasting days, you can drink water or consume low calories. Unfortunately, it is quite challenging to maintain.
Among these methods, the 16:8 method is often considered the most effective when it comes to losing belly fat.
How to Lose 2Kg in a Week with Intermittent Fasting?
There is no denying that intermittent fasting can help you lose weight. However, your goal of losing 2kg per week can be too ambitious. You also need to carry out a strategic approach to attain this goal.
Plus, you have to combine IF with other healthy habits. You also must be strict with your calorie intake.
Despite that, it is still possible to lose 2 kilos a week. Here are some suggestions:
Lower Your Calorie Intake
It is true that you can eat anything with IF. However, it is still vital to be mindful of your calorie intake. Remember that weight loss is still calories in and calories out.
That’s why if you wish to lose weight with IF, you need to reduce your calorie intake by 500 calories. You may use a calorie calculator to know how much calories you need to lose weight.
Keep in mind though that drastically reducing your calorie intake each day is not sustainable. It may also affect your energy levels.
Once you know how many calories you need per day to lose 2 kilos of weight per week, make sure that you track your intake. You may want to use a food weighing scale to measure the amount of food you consume.
You may also use an app that can track your calorie intake. I’m using Lose It. But there are other calorie trackers available.
Now, the tricky part is how you are going to survive in such a calorie deficit. One trick you can implement is to focus on high-protein food and healthy foods. Make sure that they are also high in fiber.
High-protein foods are highly recommended because they can help you stay full for hours. You can also avoid snacking.
To stop yourself from getting hungry, make sure that you stay hydrated. That is, drink plenty of water throughout the day.
Why Am I Not Losing Weight on 16:8 Fasting?
The 16:8 approach is great for some but it is not for everyone. If you are not seeing results, there are several factors you must look into:
Overeating During Your Eating Window
As mentioned, when losing belly fat, it is still calories in and calories out. If you eat more calories than you burn, you will not lose weight. Thus, make sure that your portion sizes are still controlled. You should also avoid excessive calorie-dense foods.
Lack of Exercise
Just because you are fasting, it does not mean that you forget about engaging in physical activities. Keep in mind that exercise plays a vital role in weight loss. If you are not seeing results in IF, try doing some exercise.
If you do not have time to hit the gym, try exercising for 20 minutes at home. There are plenty of at-home exercises that you can follow on YouTube. There are even ab workout exercises that will surely make your belly burn.
Inconsistent Fasting
Another reason you are not losing weight is the fact that you don’t adhere to the fasting window. If you are not consistent, it affects your body’s ability to adapt and burn fat efficiently.
That’s why it is vital that you choose a schedule that fits your lifestyle. If 16:8 is too much for you, try opting for shorter fasts. Make sure that you choose the one that you are comfortable with. In that way, you can do it for a longer period.
Metabolic Adaptations
In some cases, bodies just adapt to a new eating pattern. As a result, your weight loss slows down. If this is your case, make sure to adjust your eating pattern.
Underlying Health Issues
If you have done those things mentioned above but you are still not losing weight, it might be time to check your hormones. Keep in mind that hormonal imbalance can affect your weight loss ability.
Thus, it is best that you consult with your doctor. In this way, he/she can rule out any medical issues.
How Many Times Can I Eat During 16:8 Intermittent Fasting?
During the eating window of the 16:8 method, you can have two to three meals. But you can choose to have several smaller meals.
It really depends on your preference. The most important thing here is not to overeat. Most of all, make sure that you are eating balanced, nutritious meals.
Some people prefer to have two larger meals during their eating window. Eating two larger meals will make you feel full and satisfied while still adhering to the fasting schedule.
On the other hand, you may choose to eat three smaller meals. In this way, you are distributing your portion sizes and calorie intake throughout the day. This will help you maintain your energy levels.
You can also have snacks during your eating window. But make sure that they are healthy. Again, keep your portion sizes in check. Calorie always counts.
What Method is the Right One for You?
It is true that many would choose 16:8 as the best IF to lose belly fat. However, the best one will still depend on your preference. It must align with your dietary goals and lifestyle while maintaining the overall balance. You can choose an alternate day fast or one meal a day. It is really up to you. But make sure to combine it with a healthy diet and always check your calorie intake.
Speak Now ... Or Forever Hold Your Peace