Intermittent Fasting: Weight Loss Hack or Popular Gimmick?
It seems like everybody these days has a method they swear by for dropping weight fast, whether it be through ultra-restrictive diets (looking at you, Keto!), waist-trainers, or spending hours in the sauna. It’s growing more and more difficult to know the truth: what is the most effective way for me to lose weight? Are there any tips and tricks to make it easier on me, because carbs are life and I really don’t think I can give them up that easily? Here’s the truth of the matter: the best method of weight loss is one that works for you and is sustainable in the long-term. While there are countless methods of sustaining this journey to wellness, today we’re going to be looking at intermittent fasting: what it is, what it can do for you, and the science behind the method.
The Basics of Weight Loss
If you’re new here or just beginning your journey, there are a few key points regarding weight loss that are important to understand before trying to drop a few pounds. First of all, intense cardio is not the most effective way to lose weight. In fact, neither is crash-dieting (aka, consuming far too few calories and starving yourself) or restrictive dieting that makes you miserable every day. I know, I know: the internet has lied to you! Weight loss doesn’t have to be a brutal and unforgiving journey; it should be a trek of self-discovery and positivity. As such, the best way to lose weight is to lower your caloric intake (how many calories you eat in a day) a reasonable amount while increasing physical activity. Weight loss is primarily determined by how many calories you’re taking in versus how many calories you’re burning in a day; if you are interested in knowing how many calories you should be eating to lose weight, you first need to calculate your TDEE (total daily energy expenditure). This can be done using any of the TDEE calculators on the internet or chatting with a nutritionist or registered dietitian to calculate your individual needs. Once this number is calculated, it’s recommended you subtract roughly 500-750 calories from your TDEE in order to lose 1-2 pounds a week. To put it into perspective, that would mean that a person who burns roughly 2,000 calories a day would want to consume roughly 1,500 calories to steadily lose weight.
What is Intermittent Fasting?
Alright- that sounds simple enough… then why is losing weight so hard? The truth is, sometimes it’s not easy to cut those calories when you have unlimited access to food all day. That’s where intermittent fasting comes into play. Intermittent fasting is a cycle of eating and fasting in order to reduce food intake and lose weight; this can be accomplished in many ways, but the most common is the 16/8 method, which involves fasting for 16 hours straight, while meeting all of your caloric needs in the remaining 8 hours of the day. This method usually involves skipping breakfast and eating only lunch and dinner; with this limited eating window, it’s difficult to eat in a surplus, which is ideal for consistent fat loss. Other methods include fasting for 24 hours twice a week or eating only 500-600 two days out of the week. Generally speaking, the 16/8 method is usually easier to adhere to, which can help you lose weight over a longer period of time, but some are able to utilize other methods without burning out. As I said previously, the best method of weight loss is one you can sustain!
How Can Intermittent Fasting Help Me?
Unlike many weight-loss fads in the fitness industry, research has demonstrated that there are plenty of potential benefits of intermittent fasting, if it’s done correctly. With a limited eating window, you’re consuming fewer calories overall, which can lead to weight loss and decreased belly fat. Intermittent fasting also shows promising results for reducing insulin resistance, lowering blood sugar by 3-6%, and fasting insulin levels by 20-31%, which can help protect against type 2 diabetes. There’s also evidence showing that fasting may reduce LDL (“bad” cholesterol), as well as blood triglycerides, both of which are risk factors for heart disease. Aside from these, there is evidence from rat studies that intermittent fasting may promote brain health in humans, aiding in the growth of nerve cells and increasing the hormone BDNF, which plays a large role in memory, learning, and a number of executive functions.
Who Should Avoid Intermittent Fasting?
When the research is laid out so clearly, it’s hard to argue that intermittent fasting can have serious benefits; however, it’s important to note that weight-loss methods are not one-size-fits-all. For those with a history of disordered eating, dietary restrictions such as intermittent fasting may be triggering and harmful, and it is best to talk with a nutritionist or registered dietitian before implementing said restrictions. It’s also important to note that numbers on a scale don’t define you, and your goals for weight loss should come from a desire to better yourself, not destroy your health. If intermittent fasting makes you feel healthier and helps you meet your goals, then perfect! If not, there are plenty of other ways to get healthy and feel your best at the same time.
All in All…
In this world of wacky diets and restrictive eating, there are still a few methods that can help you get the results you want- without the stress! Intermittent fasting can not only help you lose weight and feel your best, but also shows promising results for general health, as well. As always, it’s important to do some research and speak with a health professional before implementing large changes in dietary habits, but hopefully intermittent fasting can help you ease the headache of weight loss and get you on track to your goals!
Sources:
https://www.translationalres.com/article/S1931-5244(14)00200-X/fulltext
https://pubmed.ncbi.nlm.nih.gov/19793855/
https://pubmed.ncbi.nlm.nih.gov/11220789/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/
https://www.sciencedirect.com/science/article/pii/S193152441400200X