The late Dr Michael Mosley endorsed a popular weight loss technique that not only aids in shedding pounds but also offers additional health benefits, as per the findings of nutrition researchers. Fasting, a time-honoured practice, is lauded for its effectiveness in rapid weight loss and its role in maintaining the reduced weight over time.
The Fast 800 cited a systematic review of 40 studies which found that intermittent fasting typically resulted in a weight loss of seven to 11 pounds over ten weeks, with participants also seeing a four to seven per cent reduction in waist circumference. For those interested in trying intermittent fasting, Dr Mosley previously shared some easy-to-follow tips.
There are numerous ways to fast, including the popular 16:8 method where you eat within an eight-hour window and fast for the remaining 16 hours. Another well-known type of intermittent fasting is the 'Eat Stop Eat' method, involving a 24-hour fast once or twice a week.
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This can help reduce your weekly calorie intake, meaning that occasional indulgences won't derail your health and fitness goals. Dr Mosley's own intermittent fasting plans include The New 5:2 and a method known as TRE (time-restricted eating), or alternate fasting.
TRE involves limiting the hours during which you consume calories (your eating window) and abstaining from any form of calorie intake outside of that period (your fasting window), reports Gloucestershire Live.
For those just starting out, experts advise taking it gently, with a good initial goal being the 12:12 fast – a rhythm you may already naturally follow. As your body becomes accustomed to fasting, you can consider extending your fasting window by an hour or two each day, until reaching either 14:10 or 16:8.
A Bulk.com spokesperson shared insight on the practice: "Fasting is more than just skipping meals; it's a journey of self-discovery. By choosing to abstain from food, we unlock hidden strengths within ourselves. It's a cleansing process for both the body and soul, providing a space for reflection and inner growth."
The advocate pointed out: "These practices have boomed in popularity in recent years, and many have seen the incredible effects that they can have on the body and mind. Fasts can be adapted to each person to work around your schedule and eating habits, making them a great choice to begin your health journey."
What does fasting do to your body?
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According to health experts, fasting triggers a multitude of beneficial processes within your body. These benefits include reduced insulin levels, improved recovery times, decreased inflammation, a boost in metabolism, more efficient fat burning, and the promotion of cell regeneration.
All compelling reasons to give fasting a try. Here's what transpires during a fasting period, including a breakdown of key events at specific timestamps. Dr Mosley previously highlighted on his website that intermittent fasting can enhance insulin response and reduce the risk of type 2 diabetes; improve sleep quality; maintain muscle mass during weight loss; and lower the risk of brain diseases like Parkinson's.
12 hours
At 12 hours, all food in the digestive tract has been burned, and around hour 13, autophagy may begin; this is a process where damaged and dysfunctional cells are removed, helping your body fight off diseases, viruses, harmful bacteria and even combat cancer. Human Growth Hormone starts to increase.
24 Hours
At the 24-hour mark, glucose is depleted. Ketosis takes over; this begins when insulin levels drop, and your body converts stored fatty acids into energy molecules called ketones, accelerating the fat-loss process.
36 hours
At 36 hours, autophagy increases by approximately 300 per cent. Your body is in full clean-up mode, getting rid of dead and damaged cells.
Fat loss continues throughout this entire process. Engaging in light workouts can also expedite these processes. Following 36 hours, the body further accelerates the rate of autophagy and ketosis.
However, after 72 hours, these processes start to plateau, which is why most individuals limit their fasts to a maximum of 72 hours. The impact of muscle loss typically doesn't commence until after 72 hours for most people, so there's no need to fret about losing your hard-earned gains during fasting. As always, it's advisable to consult your GP before making any significant changes.