Intermittent fasting is one of the most popular eating patterns or diets around today. It is not new by any means, but as of the last 3-5 years has gained tons of steam in popularity. Online influencers and dieters alike profess the wonders that is intermittent fasting. Those who use this approach claim increased mental clarity, energy, and great results with weight loss. However, many folks still don’t have a full understanding of what exactly intermittent fasting is or the best way to implement the strategies. I would like to provide some insight and education to allow people to make the best decision for themselves.
Intermittent fasting can be done by fasting for 12 hours (or more) and eating twelve hours (or less), eating one day and fasting the next, or eating all week long normally and restricting the amount of food eaten on the 2 days of the weekend. All of these different versions are an attempt to produce calorie deficit. For someone who would like to lose weight this is an effective approach. Although, for the individual who likes to wake up early in the morning and take a long run, I would discourage from starting that activity in a fasted state. It depends on an individual’s goals.
With unabated access to food, decreasing or shortening the feeding window can be a beneficial behavior change. Using a 12-16-hour fast is perfect for closing down that eating time. Typically, the later a person is allowed to go into the day without restriction, the less nutritious the food choices become. Inherently, by starting a fast after a dinner meal at 7 PM, an individual is decreasing their intake of less calorie dense foods. Now, without getting into the weeds too far, just know this is beneficial for a host of other biological reasons. Suffice it to say, eating during the daylight hours is a good practice, and if that translates to intermittent fasting, then so be it. However, if not properly managed or planned out, food restriction can lead to confusion and overconsumption. This point has other implications as well. If a diet is hard to manage it tends to be less sustainable and can lead to “yo-yo dieting” as opposed to a long-term behavior change. A well-rounded diet should educate an individual so they can plan for a shift away from normal conditions.
Any new eating pattern can be effective at fueling your success, just as it could be ineffective. Most importantly is to have a clear understanding of your goals. Then a plan for how to reach that goal can be made. If that looks like intermittent fasting to reach your best self, that’s great. If it looks like distributing calories evenly throughout the day to reduce overconsumption that’s great too. Just be sure to make it about you and make your plan fit your lifestyle.
If you have more questions about this or any other diet approach feel free to contact me. I am always happy to help in any way possible.
Be good to each other and be good to yourself!