Intermittent fasting has been in the spotlight for years. A 2019 study showed that people who ate within 10 hours and fasted for 14 hours consumed 9% fewer calories than normal people, and some participants in the study experienced weight loss, visceral fat reduction, lower blood pressure, and LDL cholesterol is reduced.
Remember, just because this diet works for some people, doesn’t mean it will work for you. It doesn’t mean it’s good for you either. Consult your doctor before starting any new eating regimen, including intermittent fasting.
Some people prefer intermittent fasting to other types of diets because it doesn’t tell you what or how much to eat, just when. But does the specific time of day you choose to eat matter? Read on to find out if there is a specific fasting window that is better for weight loss or belly fat.
Learn about intermittent fasting
Intermittent fasting helps reduce caloric intake by alternating between eating and fasting and can help improve metabolic health.
There are many different methods of intermittent fasting, with varying lengths of fasting. The minimum intermittent fasting period is usually 10 to 12 hours.
One of the more popular types of intermittent fasting is called the 16/8 method. This method requires you to fast for 16 hours and eat within 8 hours.
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Can intermittent fasting help lose belly fat?
Intermittent fasting does not directly target belly fat. Like other weight loss methods, intermittent fasting can help you lose belly fat by creating a caloric deficit, which can lead to overall body fat loss.
Belly fat is not a scientific term. This is a commonly referred expression, with two types in the middle part:
- Visceral fat, which surrounds your organs
- Subcutaneous fat, located beneath the skin
Visceral fat is more harmful and has been linked to health problems such as heart disease and diabetes. One study using a 16-hour fasting window found that fasting was associated with a decrease in waist-to-hip ratio and body visceral and subcutaneous fat.
When you restrict your eating time, you may end up eating less throughout the day, which in turn can help with weight loss.
Incorporating intermittent fasting into your regular lifestyle can help some people lose fat without having to follow a diet that excludes certain foods or food groups.
Choose a fasting window that works for you
Choosing the best fasting window for you is a matter of determining what fits your lifestyle and health goals. Popular intermittent fasting window options include:
- 16/8 method, fasting for 16 hours and eating within 8 hours
- The 5:2 method, where you eat normally for five consecutive days and limit calories to around 500-600 on two non-consecutive days
- The 14/10 method, which involves fasting for 14 hours and then eating for 10 hours
Fasting can be difficult to maintain. A study in the Journal of the American Medical Association (JAMA) found that 40 percent of fasting participants dropped out. So choose a window that aligns with when you feel most comfortable eating and fasting.
Experiment with different schedules to see what is sustainable and fits your lifestyle. Many people are willing to have a later breakfast but don’t want to skip family dinner. The right eating plan is one you can stick to, so it really comes down to preference.
Prioritize healthy food choices when fasting
Making healthy food choices during intermittent fasting is crucial to maximizing benefits and maintaining overall health. A balanced diet can help you get the nutrients you need.
During intermittent fasting, focus on nutrient-dense foods like lean protein, whole grains, fruits, vegetables, and healthy fats like avocados, nuts, and olive oil. Avoid processed foods, sugary snacks, and excess refined carbohydrates to prevent energy crashes and blood sugar spikes.
Stay hydrated with water, herbal teas, and black coffee to support your body’s natural processes and avoid dry fasting. Additionally, your body may sometimes confuse thirst with hunger, making you feel like you haven’t eaten enough.
These tips are especially important when you have a limited time to eat and may eat less, so choose nutritious foods to prevent nutrient deficiencies.
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Practical Tips for Implementing Intermittent Fasting
Don’t know what to do? Here are some helpful tips to help you navigate your intermittent fasting journey.
Be realistic
Start with manageable fasting windows to ease into your daily routine. As your body adapts, you may consider extending the fast to 12 or 14 hours. This step-by-step approach makes time-restricted eating more sustainable and allows your body to adjust, helping you stick with it as needed.
manage your stress
Stress increases appetite (which means more cravings) and decreases motivation to exercise. All of these factors can hinder your fasting results. Techniques like deep breathing, meditation, regular exercise, and staying connected with loved ones can help manage stress. Managing stress contributes to your overall health and helps you achieve your weight loss goals.
adequate sleep
Adequate sleep has an impact on weight. Quality sleep helps regulate hunger hormones and supports metabolism, preventing snacking or cravings from breaking your fast.
Additionally, sleep deprivation is associated with increased belly fat. So improve your sleep by maintaining a consistent bedtime. Avoid overeating and caffeine before bed to ensure a restful night and better fasting results.
Bottom line: The impact of intermittent fasting on weight loss
Intermittent fasting can aid weight loss by creating a caloric deficit and boosting metabolism. Tracking progress with an intermittent fasting tracker can help monitor eating patterns and adherence. Although effective for some people, individual responses vary, and combining fasting with balanced nutrition and exercise remains one of the smartest approaches to sustainable weight management.
How MyFitnessPal can help
Whether you’ve already started intermittent fasting or are just curious about the potential health benefits of this eating pattern, MyFitnessPal’s advanced intermittent fasting tracker feature can help!
You can choose one of 3 fasting modes based on your lifestyle or goals:
- 12:12 — 12 hours fasting, 12 hours eating window. This mode is great for synchronizing meals with your circadian rhythm.
- 14:10 — 14 hours fasting, 10 hours eating window. This model encourages regular meals throughout the day and reduces snacking.
- 16:8 – 16 hours fasting, 8 hours eating window. This pattern usually involves skipping the morning or afternoon eating period.
You can then record your daily fasting times in your diary, as well as your diet, water, and exercise. Ready to give it a try? Start your free trial of MyFitnessPal Premium today.
Originally published on May 5, 2021 | Updated on September 19, 2024
Post Is there a best window for intermittent fasting to lose belly fat? First appeared on MyFitnessPal Blog.
