Every so often a "new diet" comes around and is marketed by average joe health publications and talked about by celebrities like it's some which craft magic. Keto, Paleo, Carnivore and Cleanses are just some recent examples of diets that have touted has being able to give people an advantage over a typical balanced diet. Right now, Intermittent Fasting is experiencing a bit of a renaissance and becoming increasing popular. Is it the magic diet that everyone seems to think? Or is it absolute bullshit and not worth your time? In this article I'm going to cover:
What IF is
What IF isn't
Practical use cases for IF
What Intermittent Fasting Is?
I believe that IF has increased in popularity because it's a pretty easy concept to understand. Fasting, is just not eating. Intermittent Fasting is just eating for a time and not eating for a time. Pretty Simple. Everyone does some form of “IF” everyday, the difference is the amount of time between periods of eating. The idea is that you choose a fasting "protocol" and stick with it., This could be 16/8 (fasting for 16 hours/eating for 8), 5:2 (5 days normal/2 days 500 cal per week), or ADF (alternate day fasting).
Ok so does starving yourself for hours or days work? Well, yeah! You aren't eating which means you are lowering you caloric intake which will lead to weight loss. Now this is all predicated on not overeating when you are done fasting a resume consuming calories. That's it!
What Intermittent Fasting Isn't
Magic! There is no magic to Intermittent Fasting. Every single benefit of intermittent fasting is the same as any diet that reduces calories and causes a person to lose weight. Increase insulin sensitivity? Prevention of Cardiovascular disease? Improvements in blood pressure? Yep Intermittent fasting will help all of those and so will any other diet that reduces body fat and makes an individual more healthy. The "magic" is an overall energy balance within your body.
So I should just scrap it completely?
Absolutely not. Think of Intermittent Fasting as a tool. Every job needs the right tool at the right time and fasting can be used to compliment your current regimen. Here are some ways that I like to use IF.
Fast/Feast or Feast/Fast:
This is the most practical version for me. You have a birthday party, wedding, dinner with friends, etc.... You have a LIFE! You want to enjoy it. So if I have some event and I know I am going to be enjoying foods or drinks I normally wouldn't, I simply will fast that day until the event. This will help reduce my overall total calories for the day so when I do enjoy whatever it is, I'm already in a caloric deficit for the day and don't spill over my caloric needs.
Or you can do it the reverse. Enjoy your event and all the foods. Then fast for the next 24hrs. Again this just reduces the total number of calories you are taking in. What you eat or don't eat in one day doesn't matter as much as overall caloric intake over long periods of time. So balancing that equation by feasting then fasting, or fasting then feasting is a good practical way to use intermittent fasting.
The 16/8 Method
Another way I like to use intermittent fasting is the 16/8 method. This where you will fast for 16 hours of the day and eat for 8. I like this method because I was never a big breakfast time eater. I love breakfast foods, but I never ate soon after waking up. My first meal was usually around noon or 1 o'clock. When I'm trying to lose fat, I'll skip breakfast and usually start eating around 1-2pm. I'll stop eating at 10pm. I prefer to eat closer to bed so I'm not going to bed hungry. This also helps beat those late night munchie sessions. Using this method I fast from 10pm-2pm. This makes sense for me since we all fast when were sleeping anyway.
The trick here is knowing how many calories you need. Sure your skipping breakfast, but that doesn't matter if you crush lunch and dinner and dessert and snack blowing up your daily caloric budget.
What this does for me is let's me easily cut the time I'm eating when I'm trying to lose fat and makes meal planning much easier. On days like this, I will typically eat twice a day with a shake to help get my total protein up.
"Breakfast is the most important meal of the day". Bullshit. The total calories and macronutrient breakdown of your meals are the most important part.
Fasting isn't magic, but it can be used in ways to help you hit your goals. Just don't get caught up in the hype and think that it's all you need. Sure it's a great way to reduce overall caloric intake, but the reduction in calories and subsequent weight loss is what brings about the many benefits, not just not eating. If none of these fasting methods makes sense to you after trying, then don’t force yourself. The best “diet” is the one you can stick with for long periods of time. Consistency is the most important aspect of any nutritional plan.
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