Fasting on a regular basis
Intermittent fasting is a nutritional plan in which you alternate between fasting and eating intervals.
The 16/8 technique, which reduces your daily calorie consumption to 8 hours a day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice a week, are two examples.
How it works: Intermittent fasting limits the amount of time you can eat, making it a straightforward way to cut calories. If you compensate by eating too much food during permissible eating periods, this can contribute to weight loss.
Weight loss: According to a review of research, intermittent fasting causes 3–8% weight loss over 3–24 weeks, which is a considerable amount of weight loss.
The same review showed that this way of eating may reduce waist circumference by 4–7%, which is a marker for harmful belly fat (2Trusted Source).
Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3Trusted Source, 4Trusted Source).
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5Trusted Source, 6Trusted Source).
Downsides: In general, intermittent fasting is safe for most healthy adults.
That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.
Intermittent fasting cycles between periods of fasting and eating. It has been shown to aid weight loss and is linked to many other health benefits.
2. Plant-based diets
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.
How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.
The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.