You’re not alone if you’ve heard friends, family, or people on social media chatting about Intermittent Fasting. You may have also heard it called the 16:8 diet, or the 5:2 diet. It’s one of the top 10 diets worldwide for weight loss. But does it actually work? Or is it just another quick fix fad diet? Let’s explore…
But first, what is Intermittent Fasting?
Intermittent fasting is simply an approach to eating where you have periods of eating and periods of fasting throughout the day. What makes intermittent fasting so popular is its flexibility. There are no set times of eating or fasting, these can be set by the individual based on what works best for their lifestyle. The other key difference of intermittent fasting compared to other popular weight loss diets, is that it doesn’t focus on what you should eat, only when you eat.
Types of fasting…
The two most popular types of intermittent fasting are the 16:8 method and the 5:2 methods. Let’s take a look at them..
- 16:8 Method: Involves fasting for 16 consecutive hours during any time of the day/night, and having an 8 hour eating window. An example would be if you had your last meal at 7pm, then commenced eating at 11am the following day.
- 5:2 Method: Involves choosing 2 days during the week (consecutive or nonconsecutive) where only 2000 - 3000kJ is consumed during the entire day, then the remaining 5 days are usual eating.
How does intermittent fasting cause weight loss?
Intermittent fasting can help aid weight loss because you are simply eating less. Therefore you are in a calorie deficit, which is the same as many other weight loss approaches. Similarly, intermittent fasting may not work for everyone nor is it the right approach for everyone.
Therefore intermittent fasting isn’t superior to other weight loss approaches, and it should only be chosen as a weight loss tool if it suits you and your lifestyle.
Are there any benefits other than weight loss?
If your goal is to lose weight, you may choose intermittent fasting as your weight loss approach if you are also wanting to improve any of the following health markers.
- Decreases in blood pressure
- Improved cholesterol
- Lowered resting heart rate
- Decreased inflammation
Intermittent is NOT for you if you:
- Have a history of disordered eating or are underweight
- Are undergoing cancer treatment
- Are taking medications to treat diabetes
- Are pregnant or breastfeeding
The bottom line… does intermittent fasting work for weight loss?
Yes, intermittent fasting can help aid in weight loss if that is what your goal is! If you are thinking of starting intermittent fasting here are my 3 tops tips:
- Find a fasting period that suits your lifestyle! You don’t have to stick to 16:8, you could start off trying 14:10 or something similar that works best for you.
- Eat nutritious foods during the eating window, you are more likely to lose weight if you are eating lean protein, low GI carbohydrates, and healthy fats
- Stay hydrated during the fasting window
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