During this method, choose an eating window every day. Ideally, you fast for 14 to 16 hours. This is recommended for people who are trying IF for the first time. Additionally, you fast while sleeping. Therefore, this method is convenient since you are just extending your overnight fast by not eating until noon.
The 24-Hour Method
This is also known as the eat-stop-eat approach. It involves fasting for 24 hours. It is commonly done once or twice a week. This approach, however, can cause fatigue, headaches, and low energy. Make sure you eat a normal, balanced diet during your non-fasting days.
All these methods on how to start low carb intermittent fasting involve reducing calorie intake. This is why people find it the simplest way to lose weight. It comes down to personal preference on which approach to use, as long as you do not overeat during your non-fasting days.
How Does Intermittent Fasting Work?
Many people do intermittent fasting due to its weight loss effectiveness. In fact, a 2014 study1 found out that intermittent fasting caused a 3-8% drop in body weight over the course of three to 24 weeks. How to start low carb intermittent fasting mainly involves limiting calorie intake.
Clinical nutrition physician Maricar Esculto explained in an article2 the science behind the correlation between fasting and weight loss. Intermittent fasting allows you to eat fewer calories. She added, “It lowers the insulin level in the blood and if the person has no intake of food for a prolonged period of time, fat will be mobilized to supply the body’s energy needs.” Simply put, your body will have to use stored energy, which is a way of burning fat.