Weight loss plans often focus on the foods you eat, but a slightly different way of dieting has gained popularity in recent years. That is intermittent fasting.
Speaking exclusively to GB News, a fitness expert shared how changing when you eat can impact your weight.
He described the diet plan as one of the “standout ways to burn fat and lose that extra weight”.
Certified personal trainer Jim Richard said to “bio-hack” your weight loss approach with intermittent fasting – a plan that looks at when you eat rather than specifically what you eat.
Intermittent fasting focuses on changing when you eat
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The expert explained: “Intermittent fasting is one of the most effective hacks to naturally boost fat-burning. It involves alternating periods of eating and fasting, helping your body tap into fat stores for energy.
“When you fast, your insulin levels drop and your body switches from burning glucose (sugar) to burning fat, a state known as ketosis.”
So, how does it work? Jim suggested a 16/8 split, which means fasting for 16 hours a day and eating within an eight hour window.
“This keeps your insulin low for extended periods, encouraging your body to burn fat for fuel,” he explained.
“It also triggers autophagy, where your body cleans out damaged cells and regenerates new ones. This results in both fat loss and improves overall health.”
While the main focus of intermittent fasting is not what you eat, slimmers are more likely to get results – and good results – if they focus on eating healthy, whole foods during their eating window.
Dieters should not consume calories when they are in a period of fasting, so sugary drinks and even milk in coffee should be avoided during this time.
The PT added: “During the fasting window, stick to water, black coffee or green tea to maintain ketosis.
“It can take a few days to adjust, but once your body adapts, you’ll feel more energised, and fat loss becomes more efficient.”
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A personal trainer shares diet advice
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A review published by the Harvard School of Public Health found a collection of studies that backed up the idea that intermittent fasting, or time-restricted eating, can lead to weight loss.
It said: “A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of seven to 11 pounds over 10 weeks.
“There was much variability in the studies, ranging in size from four to 334 subjects, and followed from two to 104 weeks.”
