Intermittent fasting diets to help loose weight

Endocrinology summarized the effects of intermittent fasting on body weight and risk factors for cardiometabolic diseases in humans. The most studied forms of intermittent fasting include: alternate day fasting (0–500 kcal per 'fast day' alternating with a limiting intake on 'feast days'); the 5:2 diet and time- restricted eating.

Typically, 1 to 2 weeks of adjustment is needed when individuals start intermittent fasting, the researchers say.While following this eating pattern, patients should be encouraged to consume plenty of fruits, vegetables, and whole grains to boost their fiber and micronutrient intake.On fasting days, they should consume at least 50 g of lean protein to help control hunger and prevent excessive loss of lean mass. Energy drinks and coffee or tea without sugar, milk, or cream are allowed, and diet soda should be limited to two servings a day because they can increase sugar cravings.