How to ensure that the weight loss is quick and sustainable?

Question

Hi doctor,

I am a 28-year-old female, and my wedding is just a month away. I am distressed by the lack of fitting clothes. Considering the urgency, can you tell me about the potential benefits and risks of intermittent fasting for rapid weight loss? What dietary adjustments should I make to support this approach, and how can I ensure that the weight loss is quick and sustainable?

Kindly help.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

It is very short, but you can start with intermittent fasting. For sure, it will give you a good inch loss. Yes, intermittent fasting has promising results. It helps reduce weight and inches and improves gut health, skin, and inflammation. The leading 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 its energy on digesting, absorbing, and assimilating the food instead of detoxifying the body. So, we need to reverse this.

When do you have your first and last meals? Points to consider while practicing intermittent fasting:

Start with 12 hour fast. The goal is 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 essential. Fasting as per circadian rhythm is ideal.
Largest meal to be consumed after the workout.
On exercise days, have two to three big meals with protein, veggies, and carbohydrates.
On the non-exercise days, have two to three meals of significant protein.
Consume whole foods and avoid processed foods.
If working out on an empty stomach (preferred in IF), add 10 grams of BCAA (branched-chain amino acids) before the workout.
Intermittent fasting should be combined with strength training and cardio workouts.

While the 16/8 method can easily fit into any lifestyle, some people may need help for 16 hours straight, which is challenging. Eating too many snacks or junk food during your eight-hour window can also negate the positive effects of 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 can have a few liquids in your fasting window, like black coffee or tea, sugar-free or diet soda, and carbonated water. A pro tip is to start with 12:12 and gradually add one hour to the fasting window.

I hope this information will help you.

Thanks.