These days, intermittent fasting has become all the rage in societal weight loss circles. Thanks in large part to such well-publicized diets as the 5:2 and 4:3 eating schedules, more and more people are hopping onto the bandwagon.
And as someone who knows full well the struggle of losing weight in the late 40s, I couldn’t be happier about this current state of affairs.
For people who suffer from obesity, efficient weight loss can spell the difference between a healthy & productive life, and one plagued by all manner of diseases.
By way of a hobby, I regularly like to watch a lot of fast dieting video testimonials on my Spectrum Double Play account.
And more than any other thing, these recordings provide me with all the motivation that I need to continue onward with my weight loss regime.
Some Intermittent ‘Fast Dieting’ 101
Intermittent fasting, of ‘fast dieting’, is based on the following principle: eat like you usually do on a certain number of days in a one-weekly time period, and fast (severely restrict caloric intake) on the remaining.
The 5:2 Method
The 5:2 method is a common way to execute this strategy easily, and it is particularly suited for all types of people who can’t engage in aggressive dieting. On this plan, you are required to cut down your food calories on any two non-consecutive days in a week.
For men, this means not exceeding 600 calories on the chosen days, while for women the cut-off point is 500 calories.
‘Empty – 0 – calorie’ foods like water, pure green teas and coffee are allowed, while drinking at least one and a half liters of clean water is strongly encouraged.
A fun way of thinking about the 5:2 tactic is that it allows you to ‘cheat’ on five days, while requiring you to put a lid on your belly for only two.
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Through the 5:2 eating routine, you can expect to lose up to half a pound at the closure of every week.
And in order to maintain this rate of ‘pounds-shed’, you need to ensure not to go too overboard with your snacks on regular non-fasting days.
By ‘overboard’ I mean stuffing your stomach with an entire pizza in one sitting, instead of just a slice.
- The 4:3 Method
The 4:3 method is intended for people who want to lose their weight fast, and are prepared to undergo stricter caloric reduction in their eating schedules.
In this plan, dieters are required to cut their caloric intake (as per the figures already mentioned) on any three non-consecutive days in a week.
At the same time, they need to be careful that they don’t binge too uncontrollably on their off days.
This method is not generally recommended for busy working people; especially those who have to engage with a lot of shift (rotation) duties.
On the 4:3 eating plan, committed dieters can expect to lose anywhere between three-quarters of a pound to 1lb (and sometimes even more).
The Role of Moderate Exercise
Moderate (light) daily exercise plays a crucial role in both of the fasting methods described above.
For most people, about 20 minutes of consistent, vigorous physical activity can do the trick.
Exercise, along with adequate sleep and water intake, not only plays a central role in any weight loss schedule; it also helps to keep the metabolism rolling.
This directly translates into less blood sugar floating around in your blood vessels.
Brisk, uninterrupted walking and cycling is a good way to fulfill your exercise quota on the fast diet – broadly speaking.
On the Importance of Remaining Temperate
As with any weight reduction scheme or formula, overdoing any of the different aspects of the fast diet can actually be counterproductive to your weight loss goals.
Similarly, not keeping up with its minimum required caloric restriction and exercise threshold will also impede any noticeable progress.
A moderate pace, along with the art of following instructions to the letter, can prove quite beneficial in this respect.
When I first started dieting using the 5:2 method, I consulted Dr. Michael Mosley’s acclaimed book The Fast Diet (2013) – the canonical work on this subject.
I also saw the doctor’s award-winning documentary, based on his intermittent fasting research work, through my Spectrum Cable Company TV plan.
This was back in 2015, and after three continuous years of intermittent fasting, I have managed to lose more than 50 pounds.
And this is nothing as compared to the weight loss targets achieved by many other people across the globe; who’ve been on this diet for longer time periods.