What is Intermittent Fasting?
Intermittent fasting (IF) is an eating plan that switches between fasting and eating on a regular schedule. You may have read about it on the internet, or heard a friend of a friend rave about this diet. But, what’s the deal with intermittent fasting.. should you try it?
Let's be honest: The word "fasting" doesn't exactly bring up delicious thoughts and positive vibes. For plenty of people, it probably conjures up images of starvation and deprivation and makes their stomach start growling. Johns Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years and he says our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.
So, although IF doesn’t sound pleasant, remember we all fast while we are asleep for about eight hours already - longer depending on when you stopped eating in the evening!
So, when is lengthening the fasting window a good idea? The answer is… it depends. You may have had a friend of coworker who lost weight with this type of diet, but like any extreme diet, it’s not for everyone.
There are different IF patterns:
The 16:8 diet involves fasting for 16 hours per day and eating within an eight-hour window. This is usually done by only eating from noon - 8 p.m.
Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
Remember like any eating plan, IF won’t work if you’re using your “eating window” to consume high-calorie junk food, super-sized fried items, and treats! In order for it to be a safe, effective, and healthy way of eating, the food needs to be of high nutritional value.
If you like eating in a shorter window, and it works for you, then IF can be great - but remember no one diet is a magic pill.
Calorie-controlled diets all have a similar impact on weight loss, but the diet that is really successful is one that people can sustain in the long-term. Scientists emphasize that regardless of your diet plan, one should include essential fats from oily fish, nuts, and seeds, lean sources of protein, whole-grains and starchy carbohydrates, and plenty of fruit and vegetables to supply enough dietary fiber, vitamins, and minerals.
If you would like more information about how to lose weight without fad diets, click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew.