If you've struggled with weight loss, trying every diet and exercise plan you've heard of without any success, intermittent fasting (IF) could change your life. It's not a diet but rather a pattern of eating, alternating between periods of fasting and periods of eating. Since there are no restrictions on what you eat, many people find freedom in being able to eat their favorite foods (hello, french fries, chocolate, and wine!) and in larger portions while still losing body fat, especially stubborn belly fat.
There are many methods of intermittent fasting, but which one is the best for weight loss? Dr. Luiza Petre, a board-certified cardiologist and weight-management specialist, says that in order to figure out which method works best for you, it's important to know how intermittent fasting helps with weight loss.
Dr. Petre says one reason is because of enhancing hormone function. Fasting raises your human growth hormone (HGH) levels (by five times!), lowers insulin levels, and increases leptin (the hormone that decreases hunger and increases metabolic rate), all of which combine to "increase the breakdown of fat in the body, which is then used for energy." Intermittent fasting increases metabolic rate by four to 14 percent and will reset your body from burning sugar as fuel to burning fat.
Another reason is that IF helps you create a calorie deficit over the course of the week, because you're less likely to overeat if your eating window is shorter or if you're eating very little. Intermittent fasting also helps reduce sugar cravings, which can also contribute to weight loss. Dr. Petre said, "When your stored sugar levels are depleted, your body will stop craving it."
"The best IF method for weight loss," Dr. Petre told POPSUGAR, "is the one that you can stick with and accommodates your schedule. There is no universal best because everyone is unique, our bodies react differently, and we have different schedules and life situations." Here are the six most popular methods to choose from:
Dr. Petre suggests finding the method that feels the most natural, something you can maintain long-term. Take two to four weeks to ease into intermittent fasting in order to allow your body and mind to acclimate and to find the most success. Dr. Petre also said, "Don't be afraid to switch to a different protocol if you find your original choice doesn't fit your lifestyle. The benefits are worth the effort, and with a little trial and error, results are sure to follow."