Fasting as a Weight Loss Technique

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Recently I heard about a new weight loss technique called intermittent fasting. The interesting thing about this technique is that the fast can be for as “little” as 16 hours. That leaves you eight hours a day when you can eat. You could fast, for instance, from 6 at night till 10 the next morning and then have a normal breakfast, lunch and dinner in the time between 10 AM and 6 PM. Of course, you’d still want to eat a healthy diet and not just pig out for eight hours. But you don’t have to starve yourself during your eating hours, because you’ve already done that during the night.

I hit upon a variation of this technique when I was making the rules for my new eating program. In my last post, I listed these rules as:

  1. Practice mini-fasting.
  2. Only eat at set meal and snack times.
  3. Cut down on portion sizes.
  4. Weigh-ins once a week only.

I had never heard of intermittent fasting. But I was familiar with the practice of fasting because as a Muslim I have fasted during Ramadan. The goal there is spiritual, but it occurred to me that I could use the same technique for those stretches of times between meals when I get especially hungry.

I’ve always failed at diets because I don’t handle hunger well. All I can think about is not being able to eat. But when I apply fasting techniques to a diet plan, I find that I can get through those periods relatively easily. All I do is remind myself that if I could fast for anywhere from 12-17 hours a day during Ramadan, then I can surely fast for four to six hours between meals, especially if I allow myself a very small snack somewhere in that period. That’s what I mean by “mini-fasting.”

Four to six hours may not seem like a “fast.” But when you’re eating 1200-1500 calories a day, the time between meals can seem like it will never end. Telling myself that I’ve gone longer—and asking God for strength to get through it—takes the edge off and makes the whole diet plan possible.

It works for me. I’m not saying that it would work for everyone. But I have found it relatively easy to implement and not as taxing as a 16-hour or longer fast would be. Combined with the other three rules above (and a few more refinements I’ve made along the way), I’ve been able to lose fourteen pounds in ten weeks without exercising.

My goal has never been to lose weight as quickly as possible. I just wanted an eating plan that was sustainable; that I could follow for the rest of my life even. Because my main goal has always been to get control of my eating so that it stops affecting other areas of my life. As long as the number on the scale keeps going downward, I’m happy. Because I know that I can keep doing this until I finally reach my goal weight.

For more about intermittent fasting, go here. This is an article geared toward men. Please be aware that there is some question about whether women should fast intermittently. I myself don’t see the necessity of extra-long fasts (like 16/8) since I’ve seen that “mini-fasting” as I practice it is effective enough for weight loss.

 

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Ellen Keim

Ellen is a freelance writer, essayist and copy editor, living with three cats and a husband in Columbus, OH.

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