Intermittent fasting: more than a diet trend?

Intermittent fasting (IF) has exploded in popularity as a weight loss strategy, and for good reason. But its potential benefits extend far wider than the number on the scale. If you’re wondering what all the fuss is about, this article will explore the science behind intermittent fasting and how it may enhance your overall health.

What is Intermittent Fasting?

At its core, intermittent fasting isn’t a diet in the traditional sense. There are no strict limitations on the types of foods you can eat. Instead, it’s an eating pattern based on cycling between periods of eating and fasting. Here are two of the most popular Intermittent fasting methods:

Does a person’s weight still matter when it comes to the amount of calories needed while doing intermittent fasting? Yes, Here’s why:

• Basal Metabolic Rate (BMR): Even while practicing intermittent fasting, your basal metabolic rate remains a significant factor in how many calories you burn at rest. As explained earlier, weight is a key component in determining your BMR.
• Maintaining Healthy Calorie Intake: Regardless of your fasting method, ensuring you eat enough calories during your eating periods is crucial. A heavier person will generally need more calories than a lighter person to maintain proper bodily functions and overall health, especially during their eating window.
• Weight Loss Goals: If your goal with intermittent fasting includes weight loss, your initial weight will help determine how large of a calorie deficit you may need to create. A heavier person might have the flexibility to create a larger calorie deficit (eat fewer calories) without risking dipping into an unhealthy range compared to a lighter person.

How to Approach Calorie Needs During Intermittent Fasting

Calculate your BMR: Use an online BMR calculator or work with a registered dietitian to get an initial understanding of your base calorie needs.

Adjust for Fasting: Your specific intermittent fasting method will guide you on how to modify your calorie intake. For instance, during fasting days on the 5:2 diet, you’ll drastically cut calories, while on a 16/8 method, you’ll aim to consume your needed calories within the 8-hour eating window.

Listen to your body: Your hunger cues are essential guides. If you feel extreme fatigue, brain fog, or other signs of not getting enough energy, you may need to adjust your calorie intake upwards even during fasting days/periods.

Focus on Nutrient Quality: When you do eat, make sure your choices are nutrient-dense. Whole foods, lean proteins, healthy fats, and complex carbs will provide greater satiety and support your overall health within the calorie limits.

Important Note: Intermittent fasting is not meant to be a starvation diet. Even if your goal is weight loss, you must ensure your body has the energy to function optimally.

Benefits of Intermittent Fasting

Here’s what research suggests Intermittent fasting can help with:

• Weight loss and Fat Reduction: IF can help you create a calorie deficit, leading to weight loss. It also boosts metabolism and shifts your body to preferentially burn fat for fuel. [1]
• Improved Insulin Sensitivity: Fasting can improve how your body responds to insulin, the hormone that regulates blood sugar. This is particularly beneficial for those at risk or suffering from type 2 diabetes. [2]
• Potential Heart Health Benefits: IF has been linked to improvements in blood pressure, cholesterol levels, and resting heart rates, all of which are important for cardiovascular health. [3]
• Cellular Repair and Anti-Aging: Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones. This may have anti-aging effects and help protect against diseases. [4]
• Brain Boost: Studies suggest IF could enhance memory, learning, and protect against neurodegenerative diseases like Alzheimer’s. [5]
• Improved Sleep: IF might help regulate your circadian rhythm, leading to better sleep quality. Fasting increases the production of human growth hormone (HGH), which is released during sleep and plays a role in repair and restoration. [6]

Getting Started with Intermittent Fasting

If you’re intrigued, start slowly! Begin by shortening your eating window slightly each day. For example, try a 12-hour fast, with an 12-hour eating window to begin with. Gradually work towards your chosen IF method. Listen to your body and stay well-hydrated.

Is It Right for Everyone?

Intermittent fasting may not be suitable for everyone. Consult your doctor before starting if you:

• Have a history of disordered eating
• Are pregnant or breastfeeding.
• Have underlying health conditions like diabetes (close monitoring is necessary)

Bottom Line

Intermittent fasting could be a valuable tool in your wellness toolbox. It offers a sustainable approach to weight management, may improve numerous aspects of your health, and could even help you sleep better. If you decide to give it a try, find a method that suits your lifestyle and be patient with yourself as you adjust.

Sources:

1. https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
3. https://www.uclahealth.org/news/health-benefits-of-intermittent-fasting-and-tips-for-making-it-work
4. https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease
5. https://www.medicalnewstoday.com/articles/323605
6. https://www.sleepfoundation.org/physical-health/intermittent-fasting-sleep

Get started today with my free intermittent fasting tracker! Click on the PDF File Below to download.