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Find an article explaining the diet, post the article, then you must sum up article by answering….

1.Name of the diet

2.Components of the diet

3.Why it is a good/bad choice

4.Can it can easily be maintained

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In this diet you need to lower the amount of carbs you get and where you get them, it is also high in fats. It is a good choice for some because it can lower the chances of diabetes, cancer, epilepsy, and Alzheimer. It however is mostly bad for you because it is not easily maintained because your body mostly lives off of carbs and if you stop eating them your body stop producing the carb dissolve and then when you get off of keto your body doesn't know what to do with the carbs and then your body leaves them to dissolve till they they restart the process of making carbs dissolves.

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The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health ().

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease (, , , ).

Here is a detailed beginner's guide to the keto diet.

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain ().

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (, , ).

SUMMARY
The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body's metabolism away from carbs and toward fat and ketones.

There are several versions of the ketogenic diet, including:

Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

SUMMARY
There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ().

It's also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis ().

Blood, urine, and breath tests are available, which can help determine whether you've entered ketosis by measuring the amount of ketones produced by your body.

SUMMARY
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you've entered ketosis.

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (, , ).

What's more, it also led to reductions in diastolic blood pressure and triglyceride levels ().

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet ().

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (, ).

For more details on the weight loss effects of a ketogenic diet, read this article.

SUMMARY
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome (, , , ).

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% ().

A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management ().

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (, ).

What's more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study ().

For more information, check out this article on the benefits of low carb diets for people with diabetes.

SUMMARY
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (, ).

Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. (, , ).

Alzheimer's disease. The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression (, , ).

Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (, ).

However, keep in mind that research into many of these areas is far from conclusive.

SUMMARY
A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.

Any food that's high in carbs should be limited.

Here's a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

grains or starches: wheat-based products, rice, pasta, cereal, etc.

fruit: all fruit, except small portions of berries like strawberries

beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

low fat or diet products: low fat mayonnaise, salad dressings, and condiments

some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

unhealthy fats: processed vegetable oils, mayonnaise, etc.

alcohol: beer, wine, liquor, mixed drinks

sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

SUMMARY
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

fatty fish: salmon, trout, tuna, and mackerel

eggs: pastured or omega-3 whole eggs

butter and cream: grass-fed butter and heavy cream

cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

healthy oils: extra virgin olive oil, coconut oil, and avocado oil

avocados: whole avocados or freshly made guacamole

low carb veggies: green veggies, tomatoes, onions, peppers, etc.

condiments: salt, pepper, herbs, and spices

It's best to base your diet mostly on whole, single-ingredient foods. Here's a list of 44 healthy low carb foods.

SUMMARY
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies.

To help get you started, here's a sample ketogenic diet meal plan for one week:

Monday

breakfast: veggie and egg muffins with tomatoes

lunch: chicken salad with olive oil, feta cheese, olives, and a side salad

dinner: salmon with asparagus cooked in butter

Tuesday

breakfast: egg, tomato, basil, and spinach omelet

lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries

dinner: cheese-shell tacos with salsa

Wednesday

Thursday

breakfast: omelet with avocado, salsa, peppers, onion, and spices

lunch: a handful of nuts and celery sticks with guacamole and salsa

dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

Saturday

Sunday

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list.

SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It's not all meats and fats. Vegetables are an important part of the diet.

In case you get hungry between meals, here are some healthy, keto-approved snacks:

SUMMARY
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.

Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.

Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.

Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.

Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.

Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.

Look into healthy frozen keto meals when you're short on time

When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.

SUMMARY
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.

Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (). Other less common symptoms include:

poor energy and mental function

increased hunger

sleep issues

nausea

digestive discomfort

decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it's important to eat until you're full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Staying on the keto diet in the long term may have some negative effects, including risks of the following:

low protein in the blood

extra fat in the liver

kidney stones

micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet (, ).

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.

SUMMARY
There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term.

Although no supplements are required, some can be useful.

SUMMARY
Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it's important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions - just return to the diet immediately after.
2. Will I lose muscle?
There's a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (, ).
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet (, ). For more details about low carb or keto diets and exercise performance, read this article.
4. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
5. What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (, ).
6. My urine smells fruity. Why is this?
Don't be alarmed. This is simply due to the excretion of by-products created during ketosis ().
7. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
8. I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.
9. I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies (, 56).

A ketogenic diet can be great for people who:

are overweight

have diabetes

are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people's lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.
Read the article in Spanish.

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The Ketogenic Diet: A Detailed Beginner's Guide to Keto

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

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Sugar Busters eliminates added sugars, restricts carbs, emphasizes the fruit and vegetable, whole grains, lean proteins, low-fat dairy, and healthy fats. Based on consuming foods with low GI (glycemic index)
This diet I think would be a decent choice because they give you flexibility with the percentages in the food choices. They state that the want you to eat more of the essential nutrient and eliminate the sugary processed foods.
I think this diet could be maintained because it allows you to eat the things you need and cut the things your body doesn't really need.

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intermittent fasting is not eating for an extended period of time, could be anywhere from 10 to a whole day.
fasting can lead to you dropping weight fast but can lead to an increase in the stress hormone, cortisol, and may even lead to more cravings.
yes it is maintainable, once you start and get on a scheduled it becomes very easy to maintain

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the diet consists of eating whole food and unprocessed food and also eat nutrient rich food and low calories. The con of this is that its a short term fix because the  diet is only 21 days long eating healthy and exercise. It also takes one size fits all approach.
https://www.verywellfit.com/does-beachbody-work-4158553

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Intermitten Fasting is when you only eat during a specific time and where you don't eat for another specific period of time. Can help with weight loss, says to lower blood pressure. But you can be light headed, have cravings, fatigue. To main this, stay hydrated!

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Intermittent fasting is a term people use to describe patterns of eating that include regular periods of fasting in which they consume very few or no calories ().

Studies have linked intermittent fasting to a number of health benefits, including (, ):

weight loss

decreased risk factors of heart disease

lower blood pressure

improved insulin sensitivity

reduction in markers of oxidative stress

improved blood sugar control

These findings have led to the increased popularity of intermittent fasting regimens like:

time-restricted feeding (TRF)

alternate-day fasting (ADF)

periodic fasting

If you're interested in trying out intermittent fasting, you're probably curious to know whether it has side effects.

The short answer: Intermittent fasting is safe for most people. However, studies have shown that intermittent fasting does have some minor side effects. Plus, it's not the right choice for everyone ().

This article covers 9 potential side effects related to intermittent fasting.

It may be no surprise that hunger is one of the most common side effects related to intermittent fasting.

When you reduce your calorie intake or go long periods without taking in calories, you may experience increased hunger.

A study including 112 people assigned some participants to an intermittent energy restriction group. They consumed 400 or 600 calories on 2 nonconsecutive days every week for 1 year.

These groups reported higher hunger scores than those who consumed a low calorie diet with continuous calorie restriction ().

Studies suggest that hunger is a symptom people typically experience during the first days of a fasting regimen.

One 2020 study looked at 1,422 people who participated in fasting regimens lasting 4-21 days. They tended to experience hunger symptoms only during the first few days of the regimens ().

So, symptoms like hunger may resolve as your body adapts to regular fasting periods.

Headaches are a common side effect of intermittent fasting. They typically occur during the first few days of a fasting protocol ().

A 2020 review looked at 18 studies of people undergoing intermittent fasting regimens. In the four studies that reported side effects, some participants said they had mild headaches ( 6).

Interestingly, researchers have found that "fasting headaches" are usually located in the frontal region of the brain and that the pain is typically mild or moderate in intensity ().

What's more, people who commonly get headaches are more likely to experience headaches during fasting than those who don't ().

Researchers have suggested that low blood sugar and caffeine withdrawal may contribute to headaches during intermittent fasting ().

Digestive issues - including constipation, diarrhea, nausea, and bloating - are symptoms you might experience if you do intermittent fasting (, ).

The reduction in food intake that comes along with some intermittent fasting regimens may negatively affect your digestion, causing constipation and other side effects. Plus, changes in diet associated with intermittent fasting programs may cause bloating and diarrhea ().

Dehydration, another common side effect related to intermittent fasting, can worsen constipation. For this reason, it's essential to stay properly hydrated while practicing intermittent fasting.

Choosing nutrient-dense foods rich in fiber may also help prevent constipation.

Some people may experience irritability and other mood disturbances when they practice intermittent fasting. When your blood sugar is low, it may cause you to feel irritated ().

Low blood sugar, or hypoglycemia, can occur during periods of calorie restriction or over periods of fasting. This can lead to irritability, anxiety, and poor concentration (, ).

A 2016 study in 52 women found that participants were significantly more irritable during an 18-hour fasting period than they were during a nonfasting period ().

Interestingly, the researchers found that, although the women were more irritable, they also experienced a higher sense of achievement, pride, and self-control at the end of the fasting period than they reported at the start of fasting ().

Studies show that some people practicing various methods of intermittent fasting experience fatigue and low energy levels (, ).

Low blood sugar related to intermittent fasting can cause you to feel tired and weak. Plus, intermittent fasting may lead to sleep disturbances in some people, which can cause tiredness during the day.

However, some studies show that intermittent fasting can actually reduce fatigue, especially as your body becomes adapted to regular fasting periods ().

Bad breath is an unpleasant side effect that can occur in some people during intermittent fasting. This is caused by lack of salivary flow and the rise of acetone in the breath (, , ).

Fasting causes your body to use fat for fuel. Acetone is a by-product of fat metabolism, so it increases in your blood and breath during fasting ().

What's more, dehydration - a symptom associated with intermittent fasting - can cause dry mouth, which may lead to bad breath ().

Some research suggests that sleep disturbances, such as being unable to fall asleep or stay asleep, are among the most common side effects related to intermittent fasting ().

A 2020 study observed 1,422 people who participated in fasting regimens lasting 4-21 days. The study found that 15% of participants reported sleep disturbances related to fasting. They reported this more frequently than other side effects ().

Fatigue may be more common in the initial days of an intermittent fasting regimen as your body excretes large amounts of salt and water through the urine. This can lead to dehydration and low salt levels, too ().

However, other studies have shown that intermittent fasting had no effect on sleep.

A 2021 study looked at 31 people with obesity who participated in an alternate day fasting regimen while also following a low-carb diet for 6 months. The study found that this regimen did not affect sleep quality or duration, or insomnia severity ().

Another 2021 study had similar results ().

As mentioned above, during the initial days of fasting, the body releases large amounts of water and salt in the urine. This process is known as natural diuresis or natriuresis of fasting ().

If this happens to you and you don't replace the fluids and electrolytes you lost through urine, you could become dehydrated.

Additionally, people practicing intermittent fasting may forget to drink or may not drink enough. This may be especially common when you're first beginning an intermittent fasting regimen.

To stay properly hydrated, drink water throughout the day and monitor the color of your urine. Ideally, it should be a pale lemonade color. A dark-colored urine may indicate you're dehydrated ().

If not done properly, intermittent fasting can lead to malnutrition.

If a person engages in very long fasting periods and doesn't replenish their body with enough nutrients, this could result in malnutrition. The same goes for poorly planned continuous energy restriction diets ().

People are generally able to meet their calorie and nutrient needs on various types of intermittent fasting programs.

However, if you don't plan or practice your fasting program carefully over a long time period or you deliberately restrict calories to an extreme level, you might experience malnutrition along with other health complications.

That's why it's essential to consume a well-rounded, nutritious diet while practicing intermittent fasting. Make sure you never overly restrict your calorie intake.

A healthcare professional who's experienced in intermittent fasting can help you come up with a safe plan that provides an appropriate number of calories and the right amounts of nutrients for you.

Although intermittent fasting may be a smart choice for some people, it's not appropriate or safe for others.

Some people may be at risk of dangerous side effects if they participate in intermittent fasting.

Healthcare professionals generally advise that the following people avoid intermittent fasting ():

people who are pregnant or breastfeeding/chestfeeding

young children and teens

older adults who experience weakness

people with immunodeficiencies

people with current or past eating disorders

people with dementia

those with a history of traumatic brain injury or post concussive syndrome

This list is not exhaustive and there are exceptions. For example, healthcare professionals have used fasting to treat epilepsy in children ().

If you have a medical condition or are currently taking medications, it's important to discuss the benefits and risks of intermittent fasting with a trusted healthcare professional.

Certain people may be more at risk of adverse side effects related to fasting, so it's important to determine whether intermittent fasting is the safe choice for your specific needs ().

Additionally, if you experience prolonged side effects when practicing intermittent fasting, this may be a sign that it isn't working for your body. These side effects could include:

Don't continue intermittent fasting if the program makes you feel miserable.

Even though this way of eating has been tied to health benefits, there are many other things you can do to benefit your health that don't involve fasting.

Follow a balanced and nutritious diet, get proper sleep, engage in regular physical activity, and manage stress - these are much more important for promoting overall health.

Studies have linked intermittent fasting to a number of health benefits, including improved heart disease risk factors, weight loss, increased blood sugar control, and more (, ).

Though intermittent fasting is generally considered safe, studies show that it may result in side effects including hunger, constipation, irritability, headaches, and bad breath.

Plus, healthcare professionals advise some people to avoid intermittent fasting. These include pregnant and breastfeeding or chestfeeding people and those with eating disorders.

If you're interested in trying out intermittent fasting, check with a healthcare professional first to ensure it's a safe and appropriate choice for you.

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9 Potential Intermittent Fasting Side Effects

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Intermittent fasting is a term people use to describe patterns of eating that include regular periods of fasting in which they consume very few or no calories ().

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Olivia- In this diet people who want to loose weight cut food out completely and turn to liquids instead.  It is not the most practical because you cant get all your nutrients from just liquids. If you were to be on this diet you wouldn’t be able to be on it for long because your metabolism would slow down and you would most likely gain that weight back again.

https://www.webmd.com/diet/liquid-diets#1

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a liquid diet is a diet that consists of mostly liquids, or soft foods that melt at room temperature. the components are yogurt, juice, water, popsicle, pudding, soup, and ice cream. liquid diet is a good choice if trying to loose weight, you could do meal replacement diets that are shakes and they replace meals. sometimes they are not good for you like detox, not good for you because you don't get all of the nutrients you need. yes it can be easily maintained.
https://www.healthline.com/nutrition/liquid-diets-for-weight-loss#TOC_TITLE_HDR_2

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It's an eating pattern that cycles between periods of eating and fasting. It doesn't specify which foods to eat but when you should eat them. Intermittent fasting is a very powerful weight loss method and can be harmful if you don't do it correctly. It has other benefits to your body like insulin resistance and brain health. It can be easily maintained by using the 5/2 method. The 5.2 method is only consuming around 600 calories on 2 nonconsecutive days and eat normally the other 5 days.

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Photography by Aya Brackett

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.

People are using it to lose weight, improve their health and simplify their lifestyles.

Many studies show that it can have powerful effects on your body and brain and may even help you live longer ( 1, 2, ).

This is the ultimate beginner's guide to intermittent fasting.

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

It doesn't specify which foods you should eat but rather when you should eat them.

In this respect, it's not a diet in the conventional sense but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat.

As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3-4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

Summary
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It's currently very popular in the health and fitness community.

There are several different ways of doing intermittent fasting - all of which involve splitting the day or week into eating and fasting periods.

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1-9 p.m. Then you fast for 16 hours in between.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

The 5:2 diet: With this method, you consume only 500-600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don't compensate by eating much more during the eating periods.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It's also the most popular.

SUMMARY
There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods.

When you fast, several things happen in your body on the cellular and molecular level.

For example, your body adjusts hormone levels to make stored body fat more accessible.

Your cells also initiate important repair processes and change the expression of genes.

Here are some changes that occur in your body when you fast:

Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (, , , ).

Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible ().

Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (, )

Gene expression: There are changes in the function of genes related to longevity and protection against disease (, ).

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

SUMMARY
When you fast, human growth hormone levels go up and insulin levels go down. Your body's cells also change the expression of genes and initiate important cellular repair processes.

Weight loss is the most common reason for people to try intermittent fasting ().

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6-14% (, ).

By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

Studies show that intermittent fasting can be a very powerful weight loss tool.

A 2014 review study found that this eating pattern can cause 3-8% weight loss over 3-24 weeks, which is a significant amount, compared to most weight loss studies ( 1).

According to the same study, people also lost 4-7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease ( 1).

Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction ().

However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

SUMMARY
Intermittent fasting may slightly boost metabolism while helping you eat fewer calories. It's a very effective way to lose weight and belly fat.

Many studies have been done on intermittent fasting, in both animals and humans.

These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

Here are the main health benefits of intermittent fasting:

Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (1, ).

Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%, which should protect against type 2 diabetes (1).

Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (, , ).

Heart health: Intermittent fasting may reduce "bad" LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance - all risk factors for heart disease (1, , 21).

Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer's disease (, , , ).

Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer (30, 31).

Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher quality human studies ().

SUMMARY
Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.

Eating healthy is simple, but it can be incredibly hard to maintain.

One of the main obstacles is all the work required to plan for and cook healthy meals.

Intermittent fasting can make things easier, as you don't need to plan, cook or clean up after as many meals as before.

For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.

SUMMARY
One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals you need to prepare, cook and clean up after.

Intermittent fasting is certainly not for everyone.

If you're underweight or have a history of eating disorders, you should not fast without consulting with a health professional first.

In these cases, it can be downright harmful.

Should Women Fast?

There is some evidence that intermittent fasting may not be as beneficial for women as it is for men.

For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women ().

Though human studies on this topic are unavailable, studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles (, ).

There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.

For these reasons, women should be careful with intermittent fasting.

They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation).

If you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now. This eating pattern is likely also a bad idea if you're pregnant or breastfeeding.

SUMMARY
People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful to some women.

Hunger is the main side effect of intermittent fasting.

You may also feel weak and your brain may not perform as well as you're used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

Have diabetes.

Have problems with blood sugar regulation.

Have low blood pressure.

Take medications.

Are underweight.

Have a history of eating disorders.

Are a woman who is trying to conceive.

Are a woman with a history of amenorrhea.

Are pregnant or breastfeeding.

All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you're healthy and well-nourished overall.

SUMMARY
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

Here are answers to the most common questions about intermittent fasting.

1. Can I Drink Liquids During the Fast?

Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

Coffee can be particularly beneficial during a fast, as it can blunt hunger.

2. Isn't It Unhealthy to Skip Breakfast?

No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.

3. Can I Take Supplements While Fasting?

Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.

4. Can I Work out While Fasted?

Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.

You can find many BCAA products on Amazon.

5. Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it's important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction ().

6. Will Fasting Slow Down My Metabolism?

No. Studies show that short-term fasts actually boost metabolism (, ). However, longer fasts of 3 or more days can suppress metabolism ().

7. Should Kids Fast?

Allowing your child to fast is probably a bad idea.

Chances are that you've already done many intermittent fasts in your life.

If you've ever eaten dinner, then slept late and not eaten until lunch the next day, then you've probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don't feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting - you might want to try this practice first.

If you find it easy and feel good during the fast, then maybe try moving on to more advanced fasts like 24-hour fasts 1-2 times per week (Eat-Stop-Eat) or only eating 500-600 calories 1-2 days per week (5:2 diet).

Another approach is to simply fast whenever it's convenient - simply skip meals from time to time when you're not hungry or don't have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

SUMMARY
It's recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It's important to experiment and find a method that works for you.

Intermittent fasting is not something that anyone needs to do.

It's simply one of many lifestyle strategies that can improve your health. Eating real food, exercising and taking care of your sleep are still the most important factors to focus on.

If you don't like the idea of fasting, then you can safely ignore this article and continue to do what works for you.

At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out.

If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.
Read the article in Spanish

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Intermittent Fasting 101 - The Ultimate Beginner's Guide

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles.

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https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks
Name: Keto Diet.
Components: 75 percent of calories should come from fat. And 15 percent protein and 5 percent carbohydrates.
I believe it is not a good choice for a long period of time. But to lose a few pounds quick it is good.
It could be easily maintained if you just stick to it and dont get side tracked.

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A healthy ketogenic diet should consist of about 75% fat, 10-30% protein and no more than 5% or 20 to 50 grams of carbs per day The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. I think  the keto diet can be contained if you do it right and safe. I also think utd a bad choice because once you stop doing the diet you usually gain all the weight back

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A Ketogenic Diet for Beginners: The #1 Keto Guide - Diet Doctor

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A keto diet is a very low-carb, high-fat diet. You eat fewer carbs and replace it with fat, resulting in a state called ketosis. Get started on keto with delicious recipes, amazing meal plans, health advice, and inspiring videos to help you succeed.

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The weight watchers diet has had many studies that prove it is an effective way to lose weight and keep it off you can still eat the foods that you like but as long as you stay within your daily diet that it gives you once you enter more information and your goal weight it should help you get there and at a normal rate.

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The Promise

Pasta, cheese, ice cream ... no food is off-limits on this popular weight loss plan, which has been named best weight loss diet in U.S. News & World Reports' annual Best Diets assessment. Formerly called Weight Watchers, the company changed its name to WW and recently introduced its myWW program.

The basic principle of eating what you love remains, though the program steers you toward healthier foods with a new color-coded system that designates foods as ZeroPoint foods. Your SmartPoints budget is then adjusted accordingly so that the fewer ZeroPoint foods you have to choose from, the larger your SmartPoints budget, and vice versa.

There are three options in the myWW program, each based on a certain color. In the green plan, you can choose from over 100 ZeroPoint foods with a large SmartPoints budget to spend on other foods. If you're following the blue plan, formerly known as WW Freestyle, you'll build meals around over 200 ZeroPoint foods and a more modest SmartPoints budget than the green plan. Meanwhile, the purple plan consists of over 300 ZeroPoint foods and the smallest SmartPoints budget.

You'll then follow the program via the WW app where you can track everything from your SmartPoints budget to your daily meals, and even build your community. You'll be guided not only on what to eat but how to move, too. Should you desire, you can add one-on-one meetings and personal coaching.

Even with the launch of myWW, these plans still aren't a diet as much as they are a lifestyle-change program. Each plan, after all, includes just-for-you recipes, activity suggestions, and science-backed mind-set skills to help you lock in behavior and lifestyle changes.

Research from the Medical University of South Carolina's Weight Management Center suggests that it works: In a 6-month clinical trial of myWW, participants lost 8% of their weight on average and had less hunger. More telling, 88% said that myWW was an easier way to lose weight than when they've tried to go it alone.

What You Can Eat and What You Can't

The foods you can eat depend on which myWW plan you follow. The good news: You don't have to buy prepackaged meals. And you can easily mix and match foods to suit your goals and preferences.

The program starts with SmartPoints, which gives every food a value based on calories, saturated fat, protein, and sugar. SmartPoints are designed to nudge you into healthier eating, for as calories, saturated fat, and sugar go up in a food, so do the SmartPoints. Protein, however, lowers a food's SmartPoints.

Your age, weight, height, and sex are used to create a personal SmartPoints budget that will help you reach your goal weight. As long as you stay within your daily target, you can spend those SmartPoints any way you'd like, even on alcohol or dessert. Bonus: If you don't use all of your SmartPoints in one day, you can bank up to four each day into your weekly budget.

Foods are then arranged by the ZeroPoint system. Each plan has its own list of ZeroPoint foods. They form the basis of a healthy eating pattern. You can enjoy them without measuring or tracking.

Green has the smallest amount of ZeroPoint foods allowed, all focused on fruits and veggies. But it has the largest SmartPoints budget to spend. On the Blue level, your ZeroPoint foods expand to over 200, including fruits, vegetables and lean proteins. Your SmartPoints budget shrinks, though. Move up to the Purple level and once again, your SmartPoints budget shrinks. But your ZeroPoint choices expand to over 300, including fruits, vegetables, lean proteins, and whole grains.

Level of Effort: Medium

WW is designed to make it easier to change your habits for the long term. It's flexible enough that you can adapt it to any diet or lifestyle. You'll tweak your eating and habits, even ones you've had for years, and create new ones.

How much effort it takes depends on how much you'll have to change your habits and how willing you are to make those changes.

Cooking and shopping. Expect to learn how to shop, cook healthy foods, and dine out in ways that support your weight loss goal without skimping on taste or needing to buy unusual foods.

Packaged foods or meals. Not required.

In-person meetings. Optional.

You'll earn FitPoints for your activity, and those FitPoints are unique to you, based on your height, weight, age, and sex. Although you'll earn FitPoints for any activity, you'll earn more with higher-intensity activities and strength training.

Does It Allow for Dietary Restrictions or Preferences?

Whether you're a vegetarian or vegan or need to limit salt or fat, myWW is designed to be flexible enough that you can follow it.

What Else You Should Know

Cost. There are three ways you can follow myWW, all of which require a starter fee of $20 to join (taxes vary by state). Subscribe to the digital content for $19.95 a month (which includes access to the Weight Watchers app and 24/7 chat with a live WW coach).

For $44.95 per month (or $14-$15 per week if you'd rather pay as you go), you can choose the workshop option, which gives you access to the app plus unlimited in-person workshops. There's also a personal coaching option for $54.95 per month, which includes one-on-one support with a coach and access to the app.

Support. You can find inspiration and guidance through a members-only social network on the app and in person via community events and workshops that put you in touch with WW coaches, guides, and other members.

What Brunilda Nazario, MD, Says

Does It Work?

WW is one of the most well-researched weight loss programs available. And yes, it works.

Many studies have shown that the plan can help you lose weight and keep it off.

For instance, a study from The American Journal of Medicine showed that people doing WW lost more weight than those trying to drop pounds on their own.

WW ranked first both for "Best Weight Loss Diet" and for "Best Commercial Diet Plan" in the 2019 rankings from U.S. News & World Report.

Overall, it's an excellent, personalized program that focuses on wellness and building healthy habits. Weight loss is just a part of it. The WW program meets you where you are on your journey and helps you create a community of support.

Is It Good for Certain Conditions?

WW is good for anyone. While its focus on nutritious, low-calorie foods makes it great for people with high blood pressure, high cholesterol, diabetes, and even heart disease, it can work for anyone looking to improve their health.

If you choose any premade meals, check the labels, as some may be high in sodium.

Work with your doctor so they can check your progress, too. This is especially important for people with diabetes, as you may need to adjust your medicine as you lose weight.

The Final Word

If the thought of weighing your food or counting calories make your head spin, this is an ideal program because it does the work for you. The online tool assigns a certain number value to each food, even restaurant foods, to make it easy to stay on track.

If you don't know your way around the kitchen, the premade meals and snacks make it easy. They're a quick and easy way to control portion sizes and calories.

You don't have to drop any foods from your diet, but you will have to limit portion sizes to cut back on calories.

The emphasis on fruits and veggies means the diet is high in fiber, which helps keep you full. And the program is simple to follow, making it easier to stick to. You can also find WW's premade meals at your local grocery store.

A big advantage of WW is their website. They offer comprehensive information on dieting, exercise, cooking, fitness tips, and wellness practices as well as online support groups and weekly live coaching.

Be prepared to spend some money to get the full benefits of the robust program. It's well worth it to reap the health perks of losing weight and keeping it off.

WebMD Diet A-Z Reviewed by Christine Mikstas, RD, LD on November 21, 2019

Sources

SOURCES:

U.S. News & World Report, Jan. 2, 2019.

Consumer Reports, February 2013.

The American Journal of Medicine: "A randomized controlled trial of a community-based behavioral counseling program."

WW: Weight Watchers reimagined.

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Pasta, cheese, ice cream ... no food is off-limits on this popular weight loss plan, which has been named best weight loss diet in U.S. News & World Reports' annual Best Diets assessment. Formerly called Weight Watchers, the company changed its name to WW and recently introduced its myWW program.

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The Diet Pills reduce food intake, promotes fat loss, and it boost metabolism. Bad things about this is it increases heart rate and it can damage your liver and it can give you high blood pressure. The good thing about it is it curbs your cravings for food.

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Kaden Elliott

Most people try a gluten-free diet to treat digestive problems.

These include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.

Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity

https://www.healthline.com/nutrition/gluten-free-diet

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weight watchers is good for anyone. While its focus on nutritious, low-calorie foods makes it great for people with high blood pressure, high cholesterol, diabetes, and even heart disease, it can work for anyone looking to improve their health

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weight watchers is good for anyone. While its focus on nutritious, low-calorie foods makes it great for people with high blood pressure, high cholesterol, diabetes, and even heart disease, it can work for anyone looking to improve their health

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while it has its positive attributes, it also may lead to unhealthy dieting habits.

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This diet consists of eat foods that people ate during Paleolithic era but in a modern day. The diet typically includes lean meats, fish, fruits and vegetables and seeds or nuts it’s just foods in the past that could be hunted or gathered. The reason people do this diet is to return to a way of eating like the early humans did. This diet isn’t a good one because it puts most people at risk or deficiencies in calcium or vitamin D which are very important in bone health.

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Paleo diet: Eat like a hunter-gatherer and lose weight?

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Is a diet based on what early humans might have eaten right for modern humans?

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Stanley Brown-Drake: Phentermine Diet Pills

Phentermine Diet Pills are a prescription drug used to suppress appetite. It is a cheap prescription that has good results. Most people often lose 5-10% of body weight in just 12 weeks. Phentermine helps decrease appetite by affecting the central nervous system and releases chemicals in the brain that suppress hunger. It is a good choice if you are obese with a BMI over 30. You should be monitored closely by a doctor while on it. The side effects are risky. It is known to cause heart problems, addiction, and when abused has caused deaths. The use of Phentermine is meant to be short-term and closely monitored. It is to be combined with a weight loss plan that includes diet modification and exercise.

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Phentermine is a prescription diet pill that suppresses appetite. For people who are obese, or have a weight-related medical condition, this appetite suppressant can be a life-changing drug. Phentermine is effective, safe to take short-term (three months), and inexpensive. For people who just want to fit into their skinny jeans, phentermine would never be medically advised or prescribed.

What is phentermine?

Phentermine is the oldest prescription weight-loss pill used today to treat obesity. It's also the drug that's most commonly prescribed for this purpose, even though there are newer options on the market.

First, it's popular because it's effective. Studies have found it can bring about a loss of 5% to 10% of body weight over 12 weeks, when taken as part of a treatment plan that includes a low-calorie diet and increased physical activity.

Second, it's inexpensive, according to Caroline M. Apovian, MD, a professor at Boston University School of Medicine who specializes in endocrinology, diabetes, nutrition, and weight management. Many insurance companies won't pay for weight loss medication or treatment, despite plenty of research confirming obesity's health dangers. Phentermine may be the only viable option for people with limited income.

Phentermine is available under the brand names Adipex-P and Lomaira.

How does phentermine work for weight loss?

Phentermine ( What is Phentermine?) is, in medical lingo, an anorectic, which simply means it curbs hunger. It does this, in part, by triggering the release of certain brain chemicals in the area of the hypothalamus that controls appetite, explains Karl Nadolsky, MD, a board-certified endocrinologist who specializes in diabetes, metabolism, and obesity at Spectrum Health in Grand Rapids, Michigan, and a Fellow of the American College of Endocrinologists (FACE).

Hence, phentermine helps decrease appetite by affecting the central nervous system.

How long should you take phentermine?

Phentermine is only approved for short-term use. The long-term safety and effectiveness of phentermine has never been studied-nor will it be, according to Dr. Apovian, who explains that the type of rigorous research necessary would be far too expensive.
Prescription discount card
Phentermine side effects

Serious adverse effects are rare. The most common side effects of phentermine include:

Rapid heart rate

Tingling in the hands or feet

Dry mouth

Sleeplessness

Nervousness

Constipation

You should not take phentermine if you have heart disease including valvular heart disease, heart failure or high blood pressure, depression, an overactive thyroid, or glaucoma, or are pregnant, trying to become pregnant, or breastfeeding.

Is phentermine safe?

Phentermine is an often maligned medication. The diet pill has a risky reputation for two main reasons:

1. Phentermine is an amphetamine-like medication.

It's chemically similar to amphetamines. So, the U.S. Food and Drug Administration (FDA) classifies it as a Schedule IV drug (i.e., a federally controlled substance), because of concerns for potential abuse or addiction. Dr. Nadolsky points out, phentermine is not an amphetamine. "Phentermine appears to be safe-even for long-term use," he says. "And in my practice, I've never seen or heard of a problem with phentermine."

2. Phentermine was half of the drug duo phen-fen.

In the 1990s, physicians prescribed phentermine with fenfluramine or dexfenfluramine, a pairing nicknamed phen-fen. Phen-fen became a miracle weight-loss craze, until the FDA in 1997 realized fenfluramine and dexfenfluramine were causing serious heart problems and pulled them from the market.

The bottom line

You should only take phentermine or weight loss if you are obese-with a body mass index (BMI) of over 30-or a BMI of over 27 if have another serious medical condition caused by obesity, like diabetes or hypertension.

The real danger of phentermine lies-not in the drug itself, but in how it may be mishandled. There are what Dr. Nadolsky refers to as "phentermine factories" that are not associated with a hospital or other bona fide medical programs. They sell phentermine directly to clients looking for fast, easy weight loss without screening for risk factors-a practice that is illegal and risky.

When prescribed as part of an overall treatment plan by a doctor who specializes in obesity or endocrinology and who will provide careful oversight, it's unlikely phentermine will be problematic. It should always be part of a balanced program, paired with lifestyle changes such as:

a reduced-calorie, nutrient-dense diet

increased physical activity

behavioral changes

Without these basic foundations of healthy weight loss, you're likely to gain back all of the pounds dropped after you stop taking phentermine.

With these keystones, and appropriate medical supervision, phentermine, can be highly effective as part of a short-term weight loss program.

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Phentermine is a prescription diet pill that suppresses appetite. For people who are obese, or have a weight-related medical condition, this appetite suppressant can be a life-changing drug. Phentermine is effective, safe to take short-term (three months), and inexpensive. For people who just want to fit into their skinny jeans, phentermine would never be medically advised or prescribed.

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With intermittent fasting you only eat during a specific time. You want to eat healthy because you’re not likely to lose weight if you pack your feeding times with high-calorie foods. Some benefits of it is preventing obesity, physical performance, & improved heart health. It can be a bad choice because it can increase the stress hormone or binge eating. This can also help maintain muscle mass when dieting.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work