Does Fasting Increase Fat Loss?

Abstaining from eating obviously causes a drop in weight due to the lack of calories consumed. However, is the weight loss sustained long-term?

A study conducted on 207 morbidly obese participants engaging in 2 weeks or longer periods of fasting found 50 per cent of people regained weight within 2-3 years, with only 7 participants in total retaining their weight loss. Similarly, participants averaging 120kg or more who initially lost an average of 12.2kg after 24 days of fasting were observed to have gained all the weight plus more after follow-up. In another study conducted on morbidly obese individuals, 21 out of 25 participants failed to sustain weight loss after 50 months.

As it turns out, fasting can actually interfere with fat loss. After 1-2 weeks of fasting the body begins to cannibalise itself in an attempt to burn energy. With the lack of carbohydrates from food, the body is forced to dip into protein stores for fuel by turning them into sugars to burn.

Researchers concluded that the few who sustained weight loss for years on end had radically changed their eating habits, suggesting fasting is only beneficial for fat loss if it prompts individuals to change their diet.

So what’s the best way to lose weight and keep it off long-term?

It involves changing one’s lifestyle. The method used to lose weight must be one that can be sustained for the rest of one’s life. Calories can rise up to maintenance after the period of weight loss, of course, but the food quality compromising the diet must largely remain unchanged. This means the best diet is one full of nutrients to sustain health and prevent disease long-term while also sustaining weight loss.

If you’re someone who needs help with weight loss, consider booking a consultation with me. Together we can explore your dietary habits and make gradual changes to achieve sustained fat loss.

Disclaimer: This information is seperate from intermittent fasting, time-restricted eating and other fasting diets not discussed in this article.

References 

Ball, M. F., Canary, J. J., & Kyle, L. H. (1967). Comparative effects of caloric restriction and total starvation on body composition in obesity. Annals of internal medicine, 67(1), 60–67. https://doi.org/10.7326/0003-4819-67-1-60 

Beer, A. M., Ismar, L. E., Wessely, D. K., Pötschke, T., Weidner, B., & Wiebelitz, K. R. (2014). Retrospective long-term comparison of naturopathic fasting therapy and weight reduction diet in overweight patients. Evidence-based complementary and alternative medicine : eCAM, 2014, 453407. https://doi.org/10.1155/2014/453407

Johnson, D., & Drenick, E. J. (1977). Therapeutic fasting in morbid obesity. Archives of internal medicine, 137(10), 1381–1382. 

MacCuish, A. C., Munro, J. F., & Duncan, L. J. (1968). Follow-up study of refractory obesity treated by fasting. British medical journal, 1(5584), 91–92. https://doi.org/10.1136/bmj.1.5584.91

Swanson, D. W., & Dinello, F. A. (1970). Follow-up of patients starved for obesity. Psychosomatic medicine, 32(2), 209–214. https://doi.org/10.1097/00006842-197003000-00007

Thomson, T. J., Runcie, J., & Miller, V. (1966). Treatment of obesity by total fasting for up to 249 days. Lancet (London, England), 2(7471), 992–996. https://doi.org/10.1016/s0140-6736(66)92925-4