Reverse fasting may be the best diet to help you shed the pounds and enhance your weight loss  |  Photo Credit: Thinkstock
New Delhi: Have you heard of reverse fasting? For the uninitiated, reverse fasting is little different from the traditional type of intermittent fasting that may help you lose weight without skipping your meals. According to a new study, this type of fasting could be the best way to shed the pounds, reports express.co.uk. While fasting is considered a great tool to reduce those extra kilos, this weight loss diet dubbed ‘reverse fasting’ seems to be superior to any other method of fasting when it comes to slimming down your belly.
Generally, fasting involves restricting meals, which can result in extreme hunger pangs. But when you are on ‘reverse fasting’, you do not have to skip either breakfast or dinner – all you need to do is to changing your meal times. For instance, you have dinner at 5pm or 6pm instead of at 8pm – a standard time that most people choose to eat at. You eat an early breakfast at 6am or 7am without skipping a meal but still taking part in the fast. So, you fast for 12-15 hours overnight (while sleeping) because you have an early dinner. This means that you have fewer feelings of hunger pangs that may have been felt in the day. Read – Weight loss supplements side effects: 5 reasons why taking weight loss supplements may not be good for you
How does reverse fasting help with weight loss?
For many people, sticking to a diet programme is quite a daunting task, however, following reverse fasting may make it easier to stick to the plan – a vital part for losing weight. Like intermittent fasting, this weight loss diet also aids weight loss by reducing resting heart rate and blood pressure.
Reverse fasting prevents starving feeling as the person wakes up with a meal in the morning (early breakfast) – when your body goes into ‘starvation mode’, it can slow your metabolism and resulting in a number of unpleasant things, including weight gain.
Fasting during the night time, where your digestion is slower than during the lighter hours, may also contribute to weight loss. This also means that the organs in the body are following a circadian rhythm, keeping the body functioning on a schedule. Studies have shown that the body tends to store food consumed late at night – anywhere from after dinner to outside a person’s typical sleep/wake cycle – as fat and gain weight rather than burn it as energy. Read – Weight loss: 1 in 6 Indians suffers from arthritis, 5 Ayurvedic remedies to burn belly fat and ease knee pain
Best times to eat and tips fot timing your meals for optimal weight loss
Meanwhile, a study conducted by the University of Alabama at Birmingham in the US suggested that simply changing your eating schedule – such as having an early dinner or even skipping it – reduce hunger pangs and boost fat burning, helping you lose weight.
Interestingly, to help you achieve lasting weight loss, the researchers also revealed the best times to eat your meals. They found that eating between 8 am and 2 pm followed by an 18-hour daily fast kept appetite levels more even throughout the day, in comparison to eating between 8 am and 8 pm, which is what the average American does. Read – Best tip to lose weight? Changing your eating schedule can help you get a lean belly
And here are a few tips to time your meals, especially if you’re fascinated by the concept of reverse fasting.
- Plan to do a reverse fast everyday, which means you’ll have to leave at least 12 to 13 hours between your early dinner and morning meal (breakfast).
- After a few days, you may extend your fast by a few more hours, say 15-16 hours between your early dinner and breakfast the next day.
- Restrict yourself to consuming only water or low-calorie liquids during the fasting hours.
- When you break your fast the nest morning, opt for nutrient-rich fruits, vegetables, whole grains, legumes, nuts, etc, while avoiding unhealthy processed foods.
- Keep a food journal to help you keep a track on what you eat and drink. It will also keep you focused on your diet, increase motivation and efficacy, as well as help you attain and maintain your fitness goals.
While following a calorie-restriction diet is thought to be the most effective tool of weight loss, meal timings may affect how your fat loss journey goes.
Note: All content, including tips and suggestions, is purely for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before making any changes to your diet.