Things To Know Before You Try Intermittent Fasting.

A mere five years ago, skipping meals was a top diet taboo. Now it's the core of an increasingly popular (and increasingly research-backed) weight-loss approach.

 Intermittent fasting—periodically eating very little—is not only not bad for you, it may lower blood glucose levels and insulin resistance and reduce inflammation and cardiovascular risk. Why? How? Theories abound, but some experts believe fasting puts your cells under mild stress, just as exercise taxes your muscles and heart, ultimately strengthening them and making them more resistant to disease.

And that's not all, says Courtney Peterson, Ph.D., an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. "Studies suggest you keep more muscle and lose more fat than on other diets, even if you lose the same number of pounds." That's because after about 12 hours of fasting, you run out of stored energy from carbs and start burning stored fat.

But a troubling flaw has popped up in this system. (You knew there was a "but" coming, right?) In a recent study, people on an alternate-day fasting plan for six months lost about 6 percent of their body weight—the same as those on a conventional low-cal diet—but 38 percent of fasters dropped out, nearly 10 percent more than in the other diet group. A similar problem has surfaced in other trials.

7 Hunger Types That Can Ruin Your Weight Loss Program.

Eating with your eyes? Girl, you don't know the half of it. A new study ID'd seven types of hunger, and those who fail to recognize them are more likely to gain pounds. When a craving hits, determine its source and get your fix the right way—from food or not.

EYE HUNGER

THE TRIGGER: A decadent pizza in the conference room

YOUR MOVE: Ask yourself if you'd be jonesing for an apple. No? You don't need food. Yes? Savor each bite so you can stop when you're satisfied.

NOSE HUNGER

THE TRIGGER: The sweet smell of cinnamon rolls

YOUR MOVE: If you're truly hungry, have a small serving or, better yet, a healthy swap—like whole-grain toast with peanut butter and cinnamon.

How Hunger Works!

 We’ve all had those days where we can’t stop raiding the fridge. Case in point: I just ate about an hour ago, but there’s a slice of leftover pizza calling my name. I know my body doesn’t need food right now — it’s not like I’m torching calories while I’m typing this — so why am I so hungry?

No matter how committed you are to eating healthy, it can be hard when you feel like you’re always hungry. But if you understand how hunger works — and why you sometimes feel ravenous for no apparent reason — you can take control of your cravings and keep your healthy eating habits on track.