Intermittent fasting is all the rage now, and there are several different types, including the 16/8 method, the 5:2 method and “Eat-Stop-Eat”.
We spoke to Ben Walker, personal trainer and owner of Anywhere Fitness, about how it works.
“Intermittent fasting can aid in weight loss but should only be recommended to people who don’t have specific illnesses or underlying conditions,” he told RSVP Live.
“For instance, people with issues such as diabetes should exercise caution and consult a healthcare professional. Fasting severely affects blood sugar levels.
“If staying more physically active during the day, intermittent fasting can support fat loss, as your body’s daily caloric expenditure is greater than your daily caloric intake.
He explained that intermittent fasting can speed up fat loss if paired with the keto diet.
“The ketogenic diet is a high fat and moderate protein diet with very little carbs.
“When fasting on keto, there is significantly less glucose in the bloodstream and the process of burning fat cells is accelerated.
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“This program should not be referred to a healthy individual on a frequent basis, as it may cause hormonal issues if practiced too often.”
Ben also shared some nutrition advice for anyone aiming to burn off those lockdown pounds.
“Foods that are long lasting in energy and low in calories are great for burning fat, especially if working out during the day,” he said.
“Great examples would include foods that contain B Vitamins and fatty acids. Fish, nuts, and seeds are high in fatty acids and rich in protein, meaning they are great for both energy and muscle recovery.
“As these foods help to repair and build muscle tissue, they also promote burning more calories at rest.”
The 16/8 method of intermittent fasting involves skipping breakfast and only eating within an eight hour window each day, for example 1-9pm.
Eat-Stop-Eat involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
And the 5:2 method involves eating only 500-600 calories two days a week (non consecutively). On the other days of the week you can eat normally.