There are metabolic benefits to short intermittent fasting. We find that those who do lose weight often struggle to maintain their weight loss in the long term. This is due to hormonal regulation and biological defences that trigger increased appetite, decreased satiety and more efficient metabolism.
Intermittent fasting and eating a low carbohydrate Mediterranean diet can assist in weight maintenance by primarily limiting the effects of insulin and increasing the effects of Glucagon.
Check out this you tube video and consider an intermittent fasting diet.
This may include either a
12:12 fast (12 hours in a day with no food eg. eating only from 8am to 8pm.)
16:8 fast (16 hrs a day with no food eg eating from 12pm-8pm only and fasting the rest of the time)
Longer fasting diets such as a 5:2 diet are often difficult to sustain long term (2 days fasting and 5 days non fasting) and may not be any more effective.