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Part-time dieting: Does it actually work?

By 14 October, 2017 April 11th, 2019 No Comments

One of the basic rules of dieting states that to lose weight you need to burn more calories than you ingest. However, if you reduce your calorific intake for very long, the body slows down its metabolic rate. This runs counter to all your intentions to lose weight and fast.

As an answer to this overwhelming problem of weight loss, suggest that intermittent or part-time dieting is best. By this means, not only is dieting more streamlined, but also this method helps make the body’s metabolism more efficient, giving you the desired weight loss over time.

How does one achieve this?

By taking a break from the routine of dieting every so often. This diet plan works by taking short-term fasts regularly. This prevents you from eating too many calories and optimize weight control-related hormones.

The science behind part-time fasting:

Researchers of this dieting method found that it was related in some way to a process called adaptive thermogenesis. Here, one’s resting metabolism reduces when his calorie intake is drastically reduced. This survival mechanism helps one remain alive in fasting periods. By limiting periods of calorie restriction to two weeks at a time, researchers feel they reduced their subjects’ starvation response. This, in turn, encouraged their subjects to burn more calories while on the part-time diet.

Types of part-time diets:

There are many types of intermittent fasting or part-time dieting. Of them, the most popular are:  

  • Sixteen by eight Method: Here, dieters skip breakfast but eat during an eight-hour period, for instance from noon to 8 pm.
  • Eat-Stop-Eat: On this plan, dieters fast for 24 hours from one meal to another, for instance from dinner today to dinner tomorrow.
  • 5:2 Diet: On two days each week, dieters eat barely 500-600 calories but continue to eat normally for the other days of the week.

So long as you stick to this plan, you will consume less calories and achieve the desired weight loss.

Effects of part-time dieting on your hormones:

The body stores calories or energy in the form of fat. It draws on this reserve of fat when we do not eat for a long period. This is due to the changes in activity in the nervous system and in several critical hormones. Here are some changes that occur in your metabolism when you part-diet:

  • Insulin: When you eat, your insulin level increases, and it decreases when you fast. A low insulin level translates into easy fat burning.
  • Human growth hormone (HGH): During a fast, your growth hormone levels can zoom, often five-fold. This hormone facilitates both muscle gain and fat loss, among other benefits.
  • Norepinephrine (noradrenaline): The nervous system sends this hormone to the body’s fat cells and ensures that they break down body fat into free fatty acids to be used as energy.

 

Benefits of part-time fasting:

  • By allowing dieters to have sugar once a week, part-time dieting cuts out high cholesterol levels, inflammation and high blood pressure.
  • Abstaining from animal products three times a week increases your antioxidant level, reduces bad cholesterol and reduces your risk for diabetes and high blood pressure.
  • By reducing your gluten intake, you automatically reduce bloating and inflammation.

To conclude

Intermittent dieting might suit most people, but in your quest to shed weight do not go overboard. Take some time to listen to your body and eat the things you like too.