Do you want to lose weight quickly? If so then you should consider mini-fasting, Scotsman Angus Barbieri holds the world record for the longest fast after going 382 days without solid food in 1973. During that time he only consumed coffee, tea, soda water, and vitamins. Most people would struggle to fast for one day let alone one month or year. If that seems too tough then you should consider a short-term fast. This can include options like Intermittent Fasting (IF) or 48-hour fasts. These short-term fasts can provide various health benefits like body detox, weight loss, and better digestion. Another plus is you can do them every day using IF or once a week with a 48-hour fast.
One caveat about a short-term fast is you won’t lose as much weight as a long-term regimen of reducing calories/carbs and gym workouts. However, if you do short-term fasts like IF you can lose lots of weight over time since you can lose weight while in ketosis, for example. After the body uses up all stored blood sugar it starts breaking down fat for energy. This can help you lose weight faster and especially if you do IF every day.
What Exactly Is Mini-Fasting (Short Term Fasting)?
We often think of fasting as something people do as part of a body detox or part of a religious holiday, for example. However, people fast every day from their last meal/snack of the day until breakfast.
There are other issues involved like what you can eat/drink while fasting and how long it is. These are both key issues that affect various issues like weight/fat-loss you get from the fast. For example, some diets let you drink “0-calorie” drinks like tea and coffee while you’re fasting, while fasts can last one day or one month, for example.
Mini-fasting can vary in length. For example, a detox diet often lasts for a day or two. This involves consuming stuff like bone broth, apple cider vinegar (ACV), or herbal tea. The main goal is to cleanse the digestive system including the liver, kidneys, and intestines.
The body does this to a certain extent regularly. However, you can get even more benefits when you do actual body detoxification because the body isn’t hardwired to remove certain artificial ingredients, for example.
If you want to maximize weight loss then you should go with water fast. This requires you to ditch all food and drink, which helps to flush out lots of wastes/toxins that are clogged up in your digestive system. Over time they can build up in the body and cause health issues. The body is up to 60% so this is a wise choice.
Another option for mini-fasting is intermittent fasting (IF). This diet causes similar health benefits as the keto diet. A big difference is it’s not always a low-carb high-fat (LCHF) diet. The big difference is it focuses on when you eat instead of what you eat.
Top Benefits of Mini-Fasting
Studies show that fasting might improve heart health in various ways. That includes lowering blood pressure, fat, and cholesterol. These are all linked to health problems so it’s important to lower your levels when possible. Like other vital organs, the heart works better when you eat less—or nothing at all.
The irony about inflammation is it’s related to the body’s response to outside threats like viruses and diseases. However, the problem is when inflammation gets out of control it can cause new health issues. It’s been linked to several serious diseases like type-2 diabetes, liver/kidney disease, and heart disease. Fasting can lower inflammation, which might lower the risk of serious health issues.
It’s not a game-changing idea that fasting can help you lose weight. However, some of the ways might be surprising. Besides lowering caloric intake it might also help boost metabolism and turning your body into a fat-burning machine. When you stop eating it causes your body to go into the state of ketosis. This causes the body to get fuel from fat and produce more ketone molecules to fuel the brain.
Lower blood sugar
When you stop eating the body first uses calories/carbs/starches from your most recent meal. It then starts getting energy from stored blood sugar. So it’s not surprising that fasting can help. It can lower insulin resistance, which is also related to prediabetes and diabetes. Type-2 diabetes makes up 95% of all diabetes cases although both types are related to blood sugar.
This might be surprising since we usually think of “brain food” like cabbage, blueberries, and coffee as being good for brain health. However, some studies show that fasting might boost brain health. Studies show it also might help to prevent serious brain disorders.
Tips for Faster Weight Loss with Intermittent Fasting
Eat more protein, healthy fat, and fiber
These options can help you lose weight in different ways. There’s some debate if making three-quarters of your diet fat like on Keto. However, several studies show that high-fat diets might help more with weight loss than low-fat diets.
Protein and fiber can also help with weight loss. Protein can boost fat-burning and help with appetite control. Meanwhile, fiber can help cleanse the body of wastes/toxins, which can speed up weight loss.
Some diets allow low caloric intake during fasting days. This could be 500 calories, for example. The figure is only one-quarter of the calories allowed on a 2,000-calorie diet. However, it’s still important to count calories so you stay within the calories allowed.
Ditch sugar and refined grains
These are some of the biggest causes of weight gain. These are highly-processed foods that are also high in calories/carbs/sugars. If you’re allowed to consume calories on your diet program make sure to also limit starchy veggies and sugary fruits. They can cause blood sugar spikes and weight gain.
Do intermittent fasting keto
If you want to amp up weight loss then combine these trending diets at the same time. Intermittent fasting can help you stay in ketosis longer since you’ll be fasting 16, 18, or 24 hours per day. Meanwhile, going low-carb can help you lose more weight since you’ll be avoiding foods like white sugar, refined grains, and starchy veggies while mini-fasting.