Losing Weight with a Part-time Diet

Losing Weight with a Part-time Diet

Dieting generally means that you have to limit your calories intake, consume more vegetables, do more exercise and repeat again and again.

But there is a newly emerging type of diets which allows you to be flexible with the hours, days or even the weeks in which you decrease your calories intake. It is called part-time diets. 

Having said that,part-time diets do not allow you to eat up a large amount of fast food on off-diet time.

Time-restricted feeding

Time-restricted feeding

The time-restricted feeding (TRF) principle is straightforward: shorten the time you eat. It has been suggested by some studies that reducing the time you eat to a six-hour, eight-hour or even ten-hour period can motivatefat burn. Nevertheless, you need to remember that making enormous changes to your daily habits can be risky.

The fasting-mimicking diet

You limit your calories consumption in five successive days, every 3-4 months. It has been proved in a clinical trial, in which healthy adults live on the fasting-mimicking diet (FMD) (consuming approximately 1,100 on the day 1, around 750 calories on day 2, 3, 4, and 5) once a month. They repeat this diet in three months. 

The fasting-mimicking diet

Finally, they got desirable health outcomes: weight loss, decrease on body fat and blood pressure levels.

However, diets that require fasting or considerable alterations should not be adopted for pregnant or breastfeeding women. You should also consult your doctor before altering your diet.

Eating vegan until evening meal

Eating vegan until evening meal

Made widely popular by the book Eat Vegan Before 6:00, by Mark Bittman, this method requires you to eradicate all foods made from animals and consume more vegan protein, whole grains, vegetables and healthy fats until dinner. Substituting vegan protein sources for animal protein motivates calories and saturated fat burn, thus helping you lose weight.

On the other hand, you should also get sufficient carbs, fat and protein throughout the day so that you are not starving and eat too much during dinner.


Two-week cycle

It has been discovered by a study in the International Journal for Obesity that overweight men who ate on a healthy diet for two weeks on and two weeks off were more successful in losing weight than those who dieted non-stop. The weight was also kept low for longer time by these irregular dieters.

Courtney Peterson, PhD, assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham, noted that they are still not clear which the perfect schedule is; it may depends on each person and his/her favorable treatment. He also advised you to provide your body with two months for it to adapt. You should also keep in mind that you are not allowed to eat whatever you like when you are not on a diet.

The 5:2 diet

The 52 diet

Several studies have associated the 5:2 diet, which requires you to consume as usual for five days of the week and 25% of your usual caloriesconsumption for two days with weight loss and reduced insulin levels.

Peterson suggested a modified version of the plan which is suitable for herself. She cut down 15% of her calories intake for five days and then ate as usual for the rest two days.

Above are five methods of part-time diets which you can try and find the one which is most suitable for yourself. However, whatever method you choose, you must remember to stick to it and watch out for your calories count.

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