How does intermittent fasting complement aerobic exercise for weight loss?

Question

Hello doctor,

I am a 27 year old female. I am currently working on weight loss through aerobic exercises and intermittent fasting. Please provide details on how these exercises can help me lose weight. What specific aerobic exercises are effective for weight loss? How does intermittent fasting complement aerobic exercise for weight loss? Are there any risks or precautions I should consider with my current weight? Can you suggest a workout routine that suits my weight loss goals? How frequently should I engage in aerobic exercises to see noticeable results?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Yes, intermittent fasting (IF), has very promising results helps reduce weight and inches, and improves gut health, skin, and inflammation as you sync more to the circadian rhythm. The main theory behind it is we extend our body's time to detox as we fast more and more. If we constantly eat, our body focuses most of our energy on digesting, absorbing, or assimilating the food, instead of detoxifying our body. We need to reverse this. When do you have your first and last meal (decide fasting hours accordingly)?

Points to consider while practicing IF-

1. Start with a 12-hour fast or day goal to fast for 16 hours, with an eight-hour eating window eventually. Although, each day's fasting hours can be different, listening to your body is important. Fasting as per circadian rhythm is ideal.

2. The largest meal to be consumed after the workout.

3. On exercise days, aim for two to three big meals with protein, veggies, and some carbohydrates.

4. On the non-exercise days, aim for two to three meals of major protein, non-vegetarian if possible, with vegetables (no or low carbohydrates).

5. Consume whole foods, and avoid processed foods.

6. Supplementation- If working out on an empty stomach (preferred in IF), add 10 g BCAA (branched-chain amino acids) before the workout.

7. IF should be combined with strength training and cardio workouts.

While the 16/8 method can easily fit into any lifestyle, some people may find it challenging to avoid eating for 16 hours straight.

Additionally, eating too many snacks or junk food during your eight-hour window can negate the positive effects associated with 16/8 intermittent fasting.

Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits.

You are allowed to have a few liquids in your fasting window like black coffee or tea, sugar-free or diet soda, and carbonated water.

And pro tip is that start with 12:12 and then gradually add one hour to the fasting window.

I hope this helps you.

Thank you.

Regards.