If you are someone who struggles with overeating, you might want to consider adopting this approach to nutrition. We have entered the New Year, and many of you have likely set resolutions revolving around fitness and health. Many of us want to clean up our diet by eating a little better and eating a little bit less.
While there are several strategies one can take regarding nutrition, thousands of people are creating noise surrounding which approach is best. We are by no means offering a “gold standard” approach to weight loss and overeating; however, some evidence does suggest that this nutritional strategy can be a successful approach for many.
Here is our take on intermittent fasting and why it could be a successful approach to nutrition for 2018 and onwards.
Intermittent Fasting in short involves voluntarily restricting food and beverage consumption for a set period of time (Patterson et al, 2017). While there are several different protocols surrounding the implementation of intermittent fasting, the overwhelming consensus is that less total food volume is consumed,resulting in less total calories consumed which based on current data would provide weight loss.
In a relatively normal scenario, someone might wake around 6 am and have their first meal at 7 am finishing with their last meal at 6pm.
Intermittent Fasting restricts the window in which you can consume your calories and will likely result in less total volume of food consumed.
Will It Work For You?
The act of restricting caloric intake over a dedicated period of time throughout the day will result in a loss of overall body mass, but this type of dieting may not be practical for everyone. Based on your lifestyle, waiting until the afternoon to have your first meal might not work with your busy day to day activities. If you already have a poor diet lacking essential macro and micronutrients, then fasting likely isn’t the best approach for you. Being fully aware of your diet capabilities and food habits could be important when practicing this type of caloric restriction.
If you’re serious about maintaining a favourable body composition and are willing to restrict caloric intake over multiple hours while having specific feeding windows, then intermittent fasting could be potentially beneficial. The bottom line is that it is on the individual and their willingness to adhere to fasting on a daily basis.
Intermittent fasting may be a favourable approach to reducing the total amount of calories per day through restricting feeding time to a set number of hours. Body composition change like weight loss ultimately comes down to calories in and calories out.This means that the amount of calories consumed in comparison to the amount of calories expended will dictate whether or not you lose weight.
Intermittent fasting can work to reduce caloric intake while still consuming the meals you want. In combination with training and a reduction in overall calories through daily intermittent fasting, your struggles with overeating could potentially be conquered making intermittent fasting a sustainable approach to your dietary wishes this New Year.
Take Home Points:
- Intermittent Fasting shortens the “feeding window” likely resulting in less total calories consumed from overeating, ideally resulting in weight loss.
- Intermittent Fasting is not metabolically superior to any other weight loss approach.
- Before diving head first into Intermittent Fasting, identify whether it is realistic for YOU.
Patterson, R. E., & Sears, D. D. (2017). Metabolic Effects of Intermittent Fasting. Annual Review Of Nutrition, 37371-393.