Intermittent Fasting: Ditching the Traditional “Diets”
Hey fit friend! Are you tired of yo-yo dieting and want a permanent lifestyle change like intermittent fasting to boost health and drop pounds? Good for you, health seeker. We like your kind.
The term “diet” has been transformed into a temporary or fleeting activity rather than what it truly means: what you eat daily.
As such, many people think ‘dieting’ has an expiration date. Diets don’t end.
If more people could adapt the definition of diet to a way to eat rather than an idea with a finish line, we may be more successful in our health and fitness endeavors. In turn, there are so many fad diets out there that many have ‘tried’ but failed.
The biggest reason for those ‘quitting’ diets or failing diet plans is because it’s simply not possible to measure, plan and prep macronutrients, get out science books and scales for every meal, eat 11 times a day, only eat chicken and broccoli, or meal prep every Sunday….. We’re busy humans with lots to do!
So many people are turning to lifestyle changes that are permanent and more reasonable to achieve their health and weight loss goals.
One strategy is intermittent fasting. Spoiler alert—it’s not for everyone, but nearly everyone can adapt.
What is Intermittent Fasting?
Intermittent fasting, or alternate day fasting, involves not consuming calories for a certain amount of time. The theory behind intermittent fasting is forcing your body into fax oxidation because of lacking fuel sources obtained from new food.
The great thing is there are no scales, measuring cups or math involved. You can essentially eat whatever you want during ‘eating’ periods as long as you maintain your deficit and aren’t gorging yourself.
Best (or worst) part is, you have a longer period of not wondering what you’re eating: it’s nothing. Gah!
How Intermittent Fasting Works
Another benefit is its effect on increasing the body’s responsiveness to insulin which improves the body’s regulation of blood sugar.
Finally, reduced caloric intake and greater caloric deficiencies is the foundation of weight loss. You must burn more calories than you consumed in order to lose weight.
Thus, restricting intake to every other day can assist in creating the caloric deficit, so long as you don’t go all John Cena at the drive-through on your non-fasting days.
Studies show after 21 days, subjects lost 2.5 percent of their body weight, fat oxidation increased and insulin levels decreased. In other studies, over 12 weeks, subjects lost 5% body weight 3.6% fat mass, Additional studies show intermittent fasting and prolonged dietary restriction increases the life span in rodents.
While it is not quite as scientifically targeted as carb-cycling, the general caloric restriction is proven to aid in weight loss.
Intermittent Fasting Schedule
The schedule usually looks something like this 16-24 hours fasting with an 8-24 hour window of eating. That’s it. No need for a pen, calculator or cute little meal prep containers.
Most of the above referenced studies are for 16 hour fasting periods with and 8 hour intake window.
Bonus—sleep counts toward fasting hours. But don’t go all sleeping beauty on us just to get through your fasting hours.
Here is an example: if you last ate at 6pm on Sunday you could begin eating again from 10am on Monday through 6pm on Monday night, then not eat again until 10 am on Tuesday.
It’s important to note that you cannot, we repeat–you cannot go swing through Krispy Kreme and submit an order fit for the King and his men and expect this to work for weight loss or health. Eat your targeted daily calories during your window and then stop.
This type of eating lifestyle is great for those who often ‘forget to eat’, are not fans of breakfast or who simply can’t keep up with weighing food and counting macronutrients.
If you’re the type who cannot go 4 hours without growing hungry horns—this diet is not for you. And we’re scared of you… We try to avoid eye contact with the Hangry. But you can check out this diet that may work for you….*hyperlinks blog and slowly backs away*
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