How intermittent fasting can help you LOSE the extra kilos

New health trends are constantly popping up so it’s no surprise that many of us are skeptical when we hear of another diet promising a range of benefits.

Yet, intermittent fasting – which has been around for some time now – continues to garner attention for its ability to help people lose weight and boost energy levels.

Dietitian Susie Burrell said the original approach to intermittent fasting (also known at the 5:2 diet) encouraged dieters to cut their calorie intake on two days to around 500 to 600 calories.

Australian nutritionist Susie Burrell (pictured) has revealed the pros and cons of intermittent fasting

‘While there are a few individuals who can eat literally nothing for days at a time, most of us are tempted by every type of food that crosses our paths, and the mere thought of dietary restriction is enough to drive our appetites and focus on food,’ Ms Burrell said in a blog post.

‘We have known for some time that there are a number of health benefits associated with regular fasting but the reality is that fasting is often easier said than done,’ she added.

A recent study from the University of Southern California found that consuming a low-calorie diet for five days a month could help lower a person’s cardiovascular risk factors, including blood pressure and signs of inflammation.

Dietitian and author Susie Burrell said 'fasting is often easier said than done'

Dietitian and author Susie Burrell said ‘fasting is often easier said than done’

Participants only consumed between 750 and 1,100 calories per day for five days each month. Researchers found that over three months they lost an average of about 2.7 kilograms.

Ms Burrell, an author and founder of the Shape Me program, said there are several types of fasting that people can adopt to suit their goals and lifestyles.

‘In my clinical experience there are three types of fasting that actually work to support weight loss, if you can remain focused enough to implement them properly,’ she said. 

The first is drastically cutting your calories for several days each week, which can be both difficult and dangerous.

Cutting your calories for several days each week can be both difficult and dangerous, but new research shows that adopting a low-calorie diet for five days a month can help lower a person's cardiovascular risk factors

Cutting your calories for several days each week can be both difficult and dangerous, but new research shows that adopting a low-calorie diet for five days a month can help lower a person’s cardiovascular risk factors

‘For it to work you really need to keep your calories to 500 or less, and most people simply cannot do it,’ Ms Burrell said. 

‘Most of us tend to get our calories to just 800 or 1000 and this is not a level of restriction that will give you the metabolic benefits more significant calorie restriction will. 

‘To give you an example of a 500 calorie day, you would be looking at a piccolo coffee, one hardboiled egg; a soup or plain salad at lunch and just 70g of fish with vegetables at night,’ she explained.

‘The clients I have had who have been successful with this are extremely mindful of calories, very focused individuals in general who also have a big event they are preparing for and more traditional weight loss approaches were simply not working.’

'The mere thought of dietary restriction is enough to drive our appetites and focus on food,' said Susie Burrell

‘The mere thought of dietary restriction is enough to drive our appetites and focus on food,’ said Susie Burrell

Katie* told the Daily Mail Australia that restricting her calories for two days every week often resulted in her overeating and sometimes bingeing on the other days. 

‘It was very hard to stick to, particularly when I was working and exercising throughout the day as I did it on a Monday and Tuesday after the weekend,’ she said.

‘I think it led me to eat much more food at the end of the week as I was really hungry.’

Other types of intermittent fasting include the ‘overnight fast’ and having a one light day of eating.

The overnight fast involves not consuming any food for 12 to 14 hours. 

Ms Burrell recommends eating an early dinner and waiting until 9 or 10am to have another meal

Ms Burrell recommends eating an early dinner and waiting until 9 or 10am to have another meal

‘Rather than dinner at 8pm and then not eating until 12pm the next day, you will get the best results if you eat dinner by 5-6pm and then not eat again until 9 or 10am in the morning so you can still reap the metabolic benefits of consuming calories in the first half of the day,’ Ms Burrell said.

‘This approach is much more user friendly, can be a great way to reunite you with your natural hunger and suits office based workers or shift workers who are in the office late and as such can eat a light dinner at work.’

Although it is not technically “fasting”, having one day every week to eat less than normal might be good for your health. 

Ms Burrell said it’s an ‘easy way to help buffer the regular days we have in which we significantly over-consume calories’.

‘While the calories may not be a tight as that on the 5:2 approach, you will still benefit from keeping your calories relatively low at least once each week,’ she said.

*Name has been changed 

Read more at DailyMail.co.uk