Intermittent fasting is so popular right now. Almost every client I talk to has tried it, mainly for weight loss reasons. But what does intermittent fasting actually mean? How does it work? And does it work? Is it appropriate for weight loss?
Intermittent fasting is a term that stands for many types of fasting but is most commonly used as a synonym for time-restricted eating. That could look like eating for 8 hours a day and fasting for 16, eating every other day or restrict calories to a certain number on certain days.
It really stuns me that so many of the women I work with have tried intermittent fasting as a means of calorie restriction. For most, it works for a few weeks but then it stops working and they are afraid to go back to eating breakfast or dinner because they are scared they would gain back the weight they have worked so hard to lose. First off, I am not a fan of any kind of restriction and I think our bodies are smart and they know what we need. So when you are hungry, you should eat. Valter Longo, a renowned researcher in the field of longevity actually recommends a 12-hour fasting window as the ideal to aim for. It will give your body a break from digesting food so damaged cells can be repaired. 12 hours of fasting would mean you stop eating dinner at 8pm and eat breakfast at 8am the next day which is probably an intuitive rhythm for most of us that will not feel restrictive.
Research has shown that fasting for longer than 16 hours can have adverse effects and cause health problems such as gallstones and especially for women, hormonal problems. Fasting too long can cause estrogen and progesterone levels to drop, affecting fertility.
I am all about giving your body a break but as Longo affirms, an easily approachable 12 hour fast is the ideal to aim for. Besides an increased metabolism, fasting includes benefits such as slowed down ageing, prevention of cancer, diabetes and prevention of cognitive decline. Weight loss can be a side benefit but not the main aim of fasting.
For weight management, I recommend eating a whole food plant-based diet, omitting packaged processed foods and listening to your body to eat when you are hungry. Eat three to four meals a day and give your body time overnight for a natural “fast” to reset and renew its cells and digestion. This is the only thing that will lead you to a happy and healthy lifestyle in the long term.
