How to transition from weight loss to maintenance mode?

How should you transition from weight loss to maintenance mode? Are there guidelines for fasting for health benefits and not weight loss? Is it true that we can never lose fat cells, but only shrink them? And can fasting cause high blood pressure?

It’s time for this week’s Q&A about intermittent fasting and low carb with Dr. Jason Fung:

Life-long maintenance

I do not see too much information about the transition from weight loss to life-long maintenance. It is possible I am just missing it. How do we know when to maintain and what is the recommended plan to do so? Some LCHF plans, like Atkins, give a path to maintenance. What are your thoughts on life-long maintenance?

Thank you,
Zack

There is no specific transition. Weight loss will generally plateau at a specific weight. Sometimes that weight is too high, and that means changing the dietary regimen. The principles all remain the same. Eat if you are hungry. Do not eat if you are not. If you want to lose more weight, increase fasting periods. Eat real foods. etc.

Dr. Jason Fung

Intermittent fasting for health benefits but NOT weight loss?

Hi there,

Thanks!
Emma

Fasting is simply a part of a normal cycle – feeding and fasting. That is why there is the English word ‘breakfast’ or the meal that breaks your fast. You can’t break a fast if you are not fasting. If you are fasting more, you’ll lose weight. So limiting the fasting times or if your weight is too low, doing it less frequently allows you to fast without losing weight.

Dr. Jason Fung

Fat cells for life

Is it true that we keep all the excess fat cells we have ever generated and that lipolysis can only “shrink” the existing cells?

Andrea

I believe so. Even for those people with minimal visible fat, there is some fat stores. In extreme cases, perhaps it may not be true, for all practical purposes, yes. It doesn’t make any difference clinically, though.

Dr. Jason Fung

Fasting causing high blood pressure

Asking about possible reasons why blood pressure would increase during fasting. Not asking for medical advice.

Your insights are greatly appreciated,
Christina

Fasting causes certain hormonal changes. Insulin goes down but other hormones (the counter regulatory hormones) go up. This includes sympathetic tone, noradrenalin, cortisol and growth hormone. It is possible that your body responds exuberantly to these hormones to cause the symptoms of hypoglycaemia. It is also possible that you are becoming hypoglycaemic and developing symptoms. High blood pressure may occur due to these hormonal changes.

Dr. Jason Fung

(If you have difficulty fasting or experience symptoms like this patient reports, we at Diet Doctor would recommend that you refrain from fasting until you have been evaluated by a qualified health care practitioner.)

More

Intermittent fasting for beginners

A keto diet for beginners

Earlier Q&A

Intermittent fasting Q&A

More with Dr. Fung

All posts by Dr. Fung

Dr. Fung has his own blog at idmprogram.com. He is also active on Twitter.

Dr. Fung’s books The Obesity Code, The Complete Guide to Fasting and The Diabetes Code are available on Amazon.¹