So there might be a few people who already know or have heard about intermittent fasting (IF), but for those who haven’t I am going to briefly discuss the ins and outs of IF and if it is appropriate for you.
Intermittent fasting is a method of eating that follows periods of fasting, with periods of eating outside of the “normal” breakfast, lunch and dinner. It shouldn’t really be seen as a particular diet, but more of a schedule of eating. It is basically a way to promote calorie restrictions, force a negative energy balance and result in fat loss.
There are many different forms of intermittent fasting, but the one we will pay most attention to today is the 16:8. This is probably the most common and consists of a 16 hour fast followed by an 8 hour eating window.
- Fat loss through calorie restriction
- Digestive rest and gut health
- Reduction in inflammation
- Increase in insulin sensitivity – can help with type 2 diabetics
- Cognitive function – helps stimulates production of brain cells
So does intermittent fasting work for fat loss?
If intermittent fasting put you in a calorie deficit, then it will result in weight loss, yes! However, if your eating windows consist of stuffing your face and putting yourself into an equal energy balance or even a calorie surplus then no, it will not work for fat loss.
It can be a very effective method for calorie restriction, but it is not for everyone. It is not an optimal way of eating if you want to build muscle. It raises implications if you train early on in the mornings and feeding windows. It is also not advised
It could be beneficial if you trained in the evening and fasted through the mornings
In conclusion, intermittent fasting can be effective as a way of reducing calories, but only if the rest of your diet is regulated and controlled. It has no seen benefit than normal calorie restriction in a “normal” eating regime, but could potentially result in greater adherence to those who work well with that particular schedule of eating.
It is not for everyone, but equally could be very effective for others. I actually use it myself as a method of fat loss and have had great results to dietary adherence from it.
If you would like some help in how intermittent fasting could be worked around your lifestyle then contact us now and we will be more than happy to help
Alex – Team Pioneer