The late Dr. Michael Mosley’s endorsement of intermittent fasting, a popular weight loss method, has gained recognition for its ability to help people shed pounds while providing various health benefits, according to recent research. Fasting, an age-old practice, is not only effective for rapid weight loss but also plays a crucial role in maintaining long-term weight reduction.
A systematic review of 40 studies, cited by The Fast 800, revealed that intermittent fasting typically results in a weight loss of 7 to 11 pounds over a 10-week period. Participants also experienced a reduction in waist circumference of 4 to 7 percent.
For those interested in giving fasting a try, Dr. Mosley previously shared simple tips. One popular method is the 16:8 approach, where you eat within an eight-hour window and fast for the remaining 16 hours. Another well-known fasting style is the ‘Eat Stop Eat’ method, which involves fasting for 24 hours once or twice a week. This method can help reduce weekly calorie intake, meaning occasional indulgences won’t negatively impact overall health and fitness goals.
Dr. Mosley’s own fasting strategies include The New 5:2 plan and Time-Restricted Eating (TRE), a method where eating is limited to specific hours of the day, with fasting during the remaining hours. According to Gloucestershire Live, TRE involves consuming food only within a designated eating window and abstaining from calories outside of that period.
Experts recommend starting slowly, with the 12:12 fast (12 hours of eating and 12 hours of fasting), a routine that many people naturally follow. As the body adjusts, you can gradually extend the fasting window by an hour or two each day, eventually reaching 14:10 or 16:8.
A spokesperson for Bulk.com highlighted that fasting is not just about skipping meals but about personal growth. “By choosing to abstain from food, we unlock hidden strengths within ourselves,” they said. “It’s a cleansing process for both the body and soul, offering a chance for reflection and inner growth.”
Fasting has become increasingly popular in recent years, with many people experiencing significant benefits to both their physical and mental well-being. Fasting schedules can be adjusted to fit personal preferences, making it a flexible and accessible approach for anyone starting their health journey.
What Happens to Your Body During Fasting?
Experts explain that fasting triggers several beneficial processes in the body, including lower insulin levels, improved recovery times, reduced inflammation, a boost in metabolism, more efficient fat burning, and enhanced cell regeneration. These benefits offer compelling reasons to try fasting.
Dr. Mosley has highlighted on his website that intermittent fasting can help improve insulin response, reduce the risk of type 2 diabetes, enhance sleep quality, preserve muscle mass during weight loss, and lower the risk of brain diseases such as Parkinson’s.
Key Fasting Milestones
12 Hours
After 12 hours, food in the digestive system has been used for energy. Around 13 hours, the body begins a process called autophagy, where damaged cells are removed, helping the body fight diseases, bacteria, and even cancer. Growth hormone production also begins to rise.
24 Hours
At 24 hours, glucose levels are depleted, and the body enters ketosis. In this state, insulin levels drop, and stored fat is converted into ketones, which are used for energy, speeding up fat loss.
36 Hours
By 36 hours, autophagy increases by about 300 percent. The body works at full capacity to clear out damaged cells, and fat loss continues. Light workouts can help speed up these processes.
72 Hours
After 72 hours, autophagy and ketosis reach a plateau, which is why many people choose to limit their fasts to this duration. Muscle loss typically does not begin until after 72 hours, so there’s no need to worry about losing muscle mass during fasting.
It is always advisable to consult a healthcare professional before starting any major changes to your diet or fasting routine.
