Effective Intermittent Fasting Alternatives for Weight Loss
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Everyone is intermittent fasting today. This holy grail is not just for weight loss. Intermittent fasting also helps prevent and reverse various diseases, including type 2 diabetes, heart disease, and some forms of cancer.
Unfortunately, some intermittent fasting side effects make this method of eating not ideal for everyone. People who shouldn’t try IF include pregnant women, people with type 1 diabetes, individuals with a history of eating disorders, and those with a weak immune system.
Don’t worry if you’re among those affected. Let’s explore alternative diet regimens for IF that may fit your lifestyle and health needs.
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4 Types of Diet for Weight Loss Besides Intermittent Fasting
Vegan Diet
Veganism is a type of diet that’s 100% plant-based. Vegans do not eat meat or animal products, such as poultry, dairy, eggs, and cheese. A vegan diet is different from vegetarianism in that the latter allows some animal products like milk and eggs.
For many, veganism is a lifestyle and a way of proactively advocating for animal rights. But that’s not the only reason people adopt a vegan lifestyle.
If you’re trying to shed some pounds but can’t withstand going for hours or days without food, veganism may help. Studies as recent as this 16-week trial show that a low-fat plant-based diet may help reduce body weight, including belly fat.
How a Vegan Diet works for Weight Loss
Broadly speaking, a vegan diet is likely to promote weight loss because it packs fewer calories than a typical American diet. Whole foods also tend to be rich in fiber and water content, both of which keep you full for longer between meals, thus preventing mindless snacking.
Maintaining a vegan diet keeps you in a calorie deficit without feeling hungry. Follow this diet diligently, and you may see results in three to six weeks.
Mediterranean Diet
The Mediterranean diet emphasizes the traditional cuisines of countries that border the Mediterranean sea. Think of countries such as Greece, Spain, Portugal, Italy, and Egypt.
A Mediterranean-style diet is mostly plant-based and includes whole grains, nuts, fruits, vegetable
s, legumes, and olive oil. It also permits low or moderate seafood, dairy, and red meat. Red wine is allowed but in moderation, too.
In its 2023 ranking, US News and World Report crowned the Mediterranean diet the best diet overall and the fifth in best weight loss diets. The online magazine also ranks this diet as the second in best diabetes diets and the third in the easiest diets to follow.
How the Mediterranean Diet Works for Weight Loss
The Mediterranean diet doesn’t involve counting calories. Yet, numerous studies prove it results in greater weight loss than most low-fat diets. A Mediterranean-style eating pattern packs your plate with filling protein and fiber, leaving little room for ultra-processed foods, refined grains like pizza and white bread, and foods rich in added sugar, such as energy drinks and candy.
The Mediterranean diet is more of a lifestyle than a weight loss regimen. Combined with healthy movement, it’s possible to shed up to 22 pounds in one year on this diet. But you still need to monitor your food portions for faster results.
The Flexitarian Diet
The word flexitarian is a portmanteau for flexible and vegetarian. So, a flexitarian or flexible vegetarian is a person who follows a plant-based diet but occasionally eats meat or animal products. This way of eating may interest you if you find going 100% vegetarian impossible or scary.
The semi-vegetarian Flexitarian diet was ranked the second-best diet of 2023 and the fifth among weight loss diets. Its other health benefits include;
- Decreased risk of cancer
- Reduced risk of heart diseases
- Lower risk of insulin resistance (prevention of type 2 diabetes)
- Lower blood pressure
- It helps our planet by reducing our carbon footprint
Although the flexitarian diet does not restrict meat and animal products, these should be taken in low or moderate amounts. It’s also advisable to limit your intake of processed foods, red meat, chicken, alcohol, and added sugars.
How the Flexitarian Diet Works for Weight Loss
Flexitarianism promotes weight loss by discouraging the intake of high-calorie foods. Like vegetarianism, most of the food choices in this diet are fiber-rich, which keeps you full for longer without the extra calories.
Additionally, your chance of losing weight and keeping it off with this diet is higher than with eat-stop-eat diets.
Ketogenic Diet
The Ketogenic diet (or keto) is another science-backed alternative to intermittent fasting. This has been among the most popular diet trends since the 90s, so it’s not entirely new.
The Keto diet is a low-carb, moderate-protein, high-fat eating plan. It aims at reducing the amount of glucose in your system, thus forcing the body to switch to burning fat for energy.
Yes, studies show that the Keto diet can help in dramatic weight loss and muscle mass preservation. Ketogenic diets have also been linked to other health benefits, such as acne management, appetite control, and improved heart health.
How the Keto Diet Works for Weight Loss
Basic biology tells us that the body can run on two types of fuel: sugar which comes from carbohydrates, and fats. Your body prefers burning carbohydrates over fat because carbs are easier to convert into energy. But when the body is not getting enough carbs, it starts burning fat for energy.
The idea behind the keto diet is to cut back more on carbohydrates, so your body can switch to ketosis, that is, burning fat as the primary energy source.
When there’s not enough sugar in your system, the liver breaks down fats to produce ketone stones. Ketones are used by various body organs and tissues as an alternative energy source, particularly when there’s a low supply of glucose, fasting, and during prolonged workout sessions. Your body burns fat from your diet in addition to body fat to switch to ketosis. That’s why the keto diet emphasizes high-fat foods, such as avocados, eggs, meat, fatty fish, cheese, butter, nuts, and olive oil.
Wrap Up
It’s important to realize that putting on ten pounds of weight doesn’t take a day. In the same way, don’t expect to lose that much within a day of starting any of these intermittent fasting alternatives for weight loss. Start by setting realistic goals, and don’t give up even if the scale doesn’t budge. You may be losing weight even without realizing it.
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