Intermittent Fasting - Worth it to lose weight?
Intermittent fasting has been around for a while now, and has been deemed effective at helping to aid weight loss. The concept is based on being able to eat ‘intermittently’ during set ‘eating windows’ in the day and then fasting for the remainder of the day. For example, you might decide on an 8-hour eating window, then no food for the remaining 16 hours of the day. It does not necessarily mean you eat less calories (calorie restriction) but it’s not unreasonable to assume that might happen.
Is it effective though? Here’s my take on it.
My general guidance for my clients is to do what makes your body feel good. If you want to fast, then fast. If it makes you feel more energised, and you feel you are losing weight, then great. Do it. Structured eating windows may not work for everyone, so it’s worth a try if you want to, however you do not need to intermittently fast to lose weight.
There is no magical or superior diet that will make you lose weight. There is no magical ingredient to make you lose weight. To lose weight, you must be in a calorie deficit. That is a fact. It’s all about energy balance. Simply put, this means that your energy expenditure (calories you burn) needs to be higher than your energy intake (calories you eat.) So, your method (diet) for how you wish to lose weight is up to you.
Here’s some things to note if you are considering intermittent fasting as a method to lose weight:
Pros:
Weight loss – By restricting the times in which you can eat, it’s reasonable to assume you will consume less food/calories. If you are in a calorie deficit, you will lose weight. Please note though, that this applies to all diets. Intermittent fasting is not superior over any other diet. Just like Paleo and Atkins are not superior over intermittent fasting. As long as you are in a calorie deficit, you will lose weight.
Lifestyle – Intermittent fasting works with some people’s lifestyles. If you are someone who is very busy, or not always hungry in the morning, then this diet may work well for you. Personally, I am a huge breakfast fan, so skipping that meal in the morning is not something I like or choose to do.
Lower blood sugar – When you eat, your body breaks down food into glucose (sugar) which is then used by the body for energy. If too much glucose builds up (you don’t use enough) it can have a negative impact on the body. Intermittent fasting can potentially reduce this build up. Be mindful of what kind of food you break your fast with though. After a prolonged period of not eating, your body will be much more insulin sensitive (insulin is a hormone which manages the level of glucose in the body.)
Reduce blood pressure – Some studies have been conducted which show reduced blood pressure as a result of this diet. This can have a positive impact on your heart health.
Cons:
Lower blood sugar – Although this can be a positive thing for many, for anyone with diabetes it can result in serious health implications. I highly recommend consulting a doctor/dietician before deciding to go ahead.
Triggers – If you are pregnant, or have experienced eating disorders or are on medication, please seek professional advice before going ahead. Those on medication which should be taken with food, should avoid fasting all together.
May feel hungrier - Just because you eat for or during an 8-hour window, doesn’t mean you are full for 16 hours! It may actually mean you end up overeating or binging because you are much hungrier, resulting in weight gain.
Weakness or sickness - Lack of food in the morning may make you feel weak, or sick, especially if you exercise first thing. I personally ask all my clients to eat before they train with me in the morning. Even a banana for some energy and to avoid blood sugar levels running too low.
Final thoughts.
Do your homework before beginning this approach to weight loss. There are many pros and cons to intermittent fasting, but there are also more holistic things to factor in – age, current health status, lifestyle, medical conditions, gender etc. Consult a doctor or dietician before deciding to go ahead. It can have a positive impact on health, but on the flip side, may not work for others at all. My guidance would be to opt for a healthy balanced approach to eating, without the need for any ‘restrictions.’
Personally, I don’t advocate for any ‘diet’. I recommend a healthy balanced approach towards nutrition for my clients. There are no eating windows, or specific foods ‘off’ the plan. It’s about making balanced choices, with the support of regular exercise and movement to maintain a healthy active and balanced lifestyle. This is more sustainable in the long run and will help keep you leaner, healthier and more importantly, immune.
