What is Intermittent Fasting and Is It Worth It?

There has been a lot of buzz lately about intermittent fasting so let’s break it down to the facts!

Fasting is NOT a new thing. Fasting as part of a meditation practice has long been a part of many cultures.

Intermittent fasting is simply eating intermittently throughout a 24 hour period.

You eat at certain times and not at other times.

Typical fasting “windows” fasters call it, and can range from 8 hours to 16 hours meaning you fast for 16 hours and eat your meals in an 8 hour window. Another method is to eat normal calories for 5 days and then drastically reduce for two days. Overall and ideally, being in a calorie deficit. Some of these “windows” can be quite small though and raise some concerns for getting enough macro and micronutrients in.

And when it comes to fasting there are MANY ways and many benefits.

But fasting isn’t just a new fad although some TikTokers and Instagrammers might have you thinking so. Fasting has been around since the beginning of many religions. Christianity, Buddhism and many others practice fasting as a religious practice. But the buck doesn’t stop there. There has been a good bit of research on the topic and how it can benefit not only weight loss but also help with things like Jet Lag and mental focus.

So let's break it down!

When it comes to Intermittent Fasting Diet (IFD) as a means to lose body fat it is best when compared to a Calorie Restricted Diet (CRD). There are very few studies that look at one compared to the other, for the means of fat loss. A recent meta analysis (a study that studies other studies that are all similar) looked at the effectiveness of intermittent fasting in reducing body mass index (BMI). They compared 12 different studies and found that there was really not a lot of statistically significant difference between the IFD and CRD groups. You can read more about that here.

In another study researchers compared a normal calorie restricted diet compared to an intermittent diet where some ate the same calories every day while others ate lower calories 5 days a week and higher on two days. This study shows that, both having a 20% calories reduction for the week, that neither approach was more effective than the other leaving us with the conclusion that a calorie deficit, no matter how you get there, is the best approach for fat loss.

So what is my point here?

Intermittent fasting is another form of calorie restriction and you will remember that effective fat loss comes from a calorie deficit. So if you can have a calorie deficit by intermittent fasting it WILL work…..

BUT YOU HAVE TO BE IN A CALORIE DEFICIT!

**So the PRO to intermittent fasting (where weight management is concerned) is that it can help you be in a calorie deficit to lose body fat.

So what is the problem with intermittent fasting?

• As mentioned above, it can be difficult to get enough of your macro and micro nutrients in if your eating window is too small. This is especially for those who may be only eating one meal a day.

• There is also the question of performance. As we mentioned in the previous lesson on carb cycling, it can be important to fuel your workouts. If your workouts fall during your eating window this can be a great way to break your fast otherwise it could lead to a lack of performance.

• This could also be a trigger for anyone who has had problems with eating disorders. While fasting is perfectly healthy for the majority of people it can make disordered eating behaviors come to light. If this sounds like something you have struggled with this is definitely a time to speak with a therapist.

In conclusion, there are lots of ways to get into a calorie deficit and intermittent fasting is absolutely one of them. We are still, unfortunately, a few years from really having enough scientific data to substantiate one method.

If this method sounds appealing to you, ensure that you are getting enough of each macronutrient and you are eating enough of a variety of foods that you continue to get micronutrients. While meal timing and smaller, more frequent meals, have been what a lot of nutrition coaches and dieticians have recommended, it really can come down to personal preference. If this is something you are considering I would recommend speaking to a nutrition coach or a dietician before implementing this strategy!