Intermittent Fasting aka Time Restricted Eating: What is it and will it Help Me Lose Weight?
In a nutshell, intermittent fasting is just that: fasting (not eating) intermittently.
Intermittent fasting (IF) limits calorie intake during certain hours of the day or days of the week. It’s more of an eating pattern than a diet. IF limits when to eat, but not so much what to eat. And that’s part of its appeal to people who don’t want to count calories or use their food log to track everything.
Some people say IF is a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time.
There are lots of variations on how to do intermittent fasting. They include:
- 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 11:00 pm. – 7:00 p.m.);
- 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days.
Is intermittent fasting effective for weight loss?
Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.
Many people have reported success with IF. But what do the studies say?
According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks. In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).
Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But (and here’s where it gets interesting), they didn’t lose any more weight than those on a calorie restricted diet. Of the people who were enlisted to follow the intermittent fasting protocol, 38% of them dropped out.
Sticking with a diet is one of the keys to weight loss success. So, if you can’t adhere to intermittent fasting, you’re less likely to lose the weight and keep it off.
Before you consider intermittent fasting
Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.
Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.
One of the reasons people drop out of an intermittent fasting pattern is that it’s hard to stick with the fasting part. They eat more than the allowed number of calories when they’re supposed to be fasting. And when the fasting part is over, they may overindulge due to the reaction of the hunger hormones while fasting. None of these will help with weight loss.
Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a healthy, nutrient-dense weight loss diet is the key to success, and intermittent fasting can be difficult for many people to stick with.
Conclusion
Intermittent fasting is a weight loss trend that seems to work for some people. I find it is a personal preference whether IF is the right strategy for a person. We are all unique. It can help to lose weight and reduce belly fat. But it isn’t safe for everyone. People with certain illnesses, or on specific medications, should not try intermittent fasting because it can be risky. And, finally, it can be difficult to stick with intermittent fasting. I introduce a variety of meal plans complete with recipes, including a 7-day IF meal plan in my Midlife to Great Life program. Book a call with me to find out if you’d like to learn more about the program.
For the best chance of long-term weight loss success, finding a healthy diet and living a healthy lifestyle you can stick with is key.
What about you? Have you or someone you know tried intermittent fasting? What were the results? Let me know in the comments below.
Here is a tasty Chewy Almond and Prune Bites snack recipe for you to try. Enjoy!
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