HERE’S THE DEAL ON INTERMITTENT FASTING

 Everyone wants to lose fat. Everyone wants to put in the least amount of work possible to lose as much fat as possible. Why? Well because over the years people have just gotten lazier and lazier looking for the easy way out of things and the fastest way to things. A fad that has been around for a few years is Intermittent Fasting. What is the deal with it? Does it help you lose fat? Are there other benefits to it? Should I give it a try? Well, let me break it down for you.

           A quick overview of intermittent fasting. It is where you limit your time during the day to eat food. For instance, you don’t eat until dinner time or lunchtime. There is a certain time frame where you eat and don’t eat. The most common use of this is a 16:8 window. You don’t eat or drink any calories for 16 hours then only eat for 8 hours. Now, this can be a longer time frame window such as 20:4 or even can last days. Such as 24 hours or 48-hour fasts. The key is to not eat OR drink any calories. For the most part, you can drink water, obviously as its 0 calories, but you can down some coffee too as its very low calories. In your eating window, there aren’t any food restrictions, but you want to always eat good healthy whole foods.

           Does it help you lose fat? Good question, kind of, kind of not. Let’s break it down. The only reason it WOULD help you lose weight or fat is that it is giving you a smaller window of an eating period. This obviously would limit snacking and just overeating for the most part. Now don’t get me wrong, you still CAN overeat in your little eating window but it is just harder. How does it NOT make you lose fat? Well, if you overeat in your little eating window, then obviously you will not lose weight. It still all comes down to how many calories you eat during the day. If you eat above your maintenance then you will gain weight, if you under eat, then you will lose weight. As simple as that.

           Let’s break down some of the benefits other than HELPING you lose weight. One of the good things it does is increase insulin sensitivity. Which insulin helps control the amount of sugar in the blood. So being more sensitive will help with diabetes management and good health in general. It also has been shown in multiple studies to fight inflammation. Which in my personal experience I can attest to. A small study showed that it can also help lower bad LDL cholesterol and blood triglycerides. Another really good, benefit that’s been shown is how it can help boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss. The last benefit I will list is the increase in growth hormone secretion. Oh, one last fun benefit is that it lets you eat bigger meals!

           This is something I truly believe everyone should try. I have tried it and found great success in it. I was doing every day fast, 16-hour fasting window, and an 8-hour feeding window. I’ve also had clients try it and found it to be helpful. Give it a try and see how it does for you. Remember though, it is all about how many calories you eat to give you the results of weight loss or weight gain.

-Kaylin Hauge BS, CSCS

 

Disclaimer:  The author is not a physician or a registered dietitian. The contents of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician