How Intermittent Fasting Can Help You Lose Unwanted Fat

As a medical doctor who specializes in gut health, I frequently have patients who hit stubborn plateaus as they work through their gut (or, in Genie's case, thyroid) issues. One day, they're sailing along losing weight; then one morning they get on the scale and…nothing. Maybe they've even gained a pound or two.

As a last-ditch measure to lose 10 pounds for an upcoming high-school reunion, Genie dramatically cut her caloric intake. Doing 100-calorie protein shakes throughout the day indeed moved the scales again, but she was always hungry (or "hangry," as she called it) and miserable. When she visited me that following Monday, the scales had stalled again. "Calorie restriction is going to leave you feeling deprived and will also crash your metabolism pretty quickly," I told Genie. "Weight loss will come to a grinding halt, as you discovered this morning."

Collier perfectly explains IF, though he goes on to say that many experts remain skeptical. Yet, as more studies show the benefits of fasting for everything from type 2 diabetes2to maintaining a healthy gut microbiome, those skeptics are slowly but surely becoming believers.

Those benefits are great, but Genie gravitated to IF because every other weight-loss plan failed her. Studies support her decision. One 2015 systematic review of IF for weight management targeted six studies and reported an impressive average weight loss of nearly 3 percent after the first month, 9 percent after six months, and further average weight loss of about 8 percent after a month of weight maintenance. Participants also had improved blood pressure and insulin sensitivity.

IF becomes ideal because it simplifies eating. My patients don't need to militantly weigh or count food. IF gives them a little more eating leeway when they're traveling or otherwise can't make optimal food choices. I utilize it regularly in my practice along with these expert tips…

Leave alternate-day and 20-hour fasts to people who've done it for a while. If you're a beginner, even a 14- to 16-hour fasting window will do wonders for your waistline. You might close up the kitchen at 7 p.m. (after a big dinner) and resume eating at 10 a.m. or so the next morning. Easy—right?

Fasting entails not consuming calories. That means something like a handful of nuts during fasting hours can knock you out of your fasting state. In the beginning, Genie found she added cream to her coffee without thinking, which explained why IF didn't work perfectly. She learned a big lesson: Be incredibly mindful about not consuming any calories during your fasting hours.

Sure, you can deep-dive into a pepperoni pizza during your "feeding hours," but you'll compromise weight loss and your health. IF does not give you a "get out of jail free" card to eat anything you want.

Studies show3 what many of my patients have also found: A high-fat ketogenic diet keeps them stay satiated and craving-free so they lose more weight. While it can be challenging, combining keto with IF creates a perfect way to burn fat and improve overall health.

Writing down what you eat and (equally important) when you start and stop eating every day helps you pinpoint plateaus and other problems.

Some patients find lifting heavy weights or doing burst training works better when they're fasting. They feel lighter and more focused. Others find a brisk walk becomes a great way to curb hunger during fasting hours. Regardless, exercise can get your mind off food.

If you're used to starting your day with a banana nut muffin and latte, bypassing breakfast might initially feel like torture. Be patient and know you'll get through that hurdle. After a few weeks, many patients comment about how much easier IF gets (and how much better they feel).

Water becomes your best hunger-curbing friend when you're fasting. Surprisingly, peppermint tea both calms the nerves and curbs the appetite. Caffeine has a hunger-curbing, thermogenic (fat-burning) effect, but best to Zen out with green tea—rather than coffee—unless you want to be a jittery mess.

If you're looking for a place to start, I'd love to help you achieve your weight-loss goals by optimizing your gut health with my free Quick Start Guide to a Happy Gut.