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You’ve likely heard of intermittent fasting for weight loss. Is it good to help you lose weight, and is it safe to do?

There are many types of diet plans around. Not all of them are safe, and not all of them even work. Intermittent fasting is a popular one.

There are different types of fasting plans out there. Some will require you to fast for 12 hours and then you have a 12-hour window to eat in. Others will have you go as long as 16 hours to fast and only have an eight-hour window to eat in.

The one you chose will depend on your experience with fasting and any health issues that you may have. This type of diet isn’t safe for everyone.

Talk to your doctor before you start intermittent fasting

If you’re looking for ways to lose weight, talk to your doctor first. This is the best way to make sure that you follow something that is safe for your health needs.

For example, this type of weight loss program is not good if you’re a Type 1 diabetic. You need to eat throughout the day based on your blood sugar levels.

If you’re pregnant, this type of diet isn’t safe, especially if you go long periods of time without eating. There are also issues for those who have heart problems and other health issues.

So please, talk to your doctor first. I only do intermittent fasting* because I know I can, and I’ve checked with my doctor first.

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Do you lose weight with intermittent fasting?

Like all diet plans, this isn’t something that is going to get you fast results. That’s not the way intermittent fasting is designed.

You may see a large drop at first. This is usually water retention. As you get into the habit of fasting, you’ll find that you lose a couple of pounds per week. This is a healthy weight loss.

This can depend on the type of intermittent fasting plan that you try. If you do the 12-12 plan, you have a longer time period to eat, which can mean that you eat more than if you follow the 16-8 plan.

I do a 16-8 plan and tend to lose around a pound or two per week. I make sure I track my calories and go to the gym regularly as well. The 16-8 plan isn’t the easiest to start with, though. You can end up feeling very hungry by the end of the fasting period. It is worth building up to that first.

The benefit of fasting is getting your body into ketosis, which is why it’s not safe for those with Type 1 diabetes. Ketosis is when there isn’t enough glucose in the body for energy, so it starts to eat the fat. If you’re adding muscle as well as building fat, you won’t see the numbers on the scales drop as much, but you will notice a difference in your clothes.

Make sure you track your calories each day

I use My Fitness Pal to track my calories on a daily basis. I also track my protein intake. These are the two most important elements when it comes to losing weight.

You still want to create a calorie deficit. You also want to make sure you have a high-protein diet. The high protein diet helps you build muscle, and it will help to encourage more weight loss. I also focus on high-fiber foods and try to limit my sugar and carb intake, but that’s something I’ve found is good for my energy levels in the fasting period.

There is a risk of going over your calorie allowances during the non-fasting period if you don’t track things. This will just mean that you’re eating too much and you end up gaining weight. It doesn’t matter how long you fast for each day. You still need that calorie deficit*.

You also need to make sure you drink plenty of water throughout the day. You can (and should) drink water during the fasting period. This will help to deal with some of the hunger pangs, and it helps to ensure your muscles and organs are getting the water they need. You should aim for 64oz of water a day but add more if you have a heatwave going on.

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Have you tried intermittent fasting? Is this something you want to do to lose weight? Which diet plan are you following? Share your thoughts in the comments below.